In this article, we will conduct a real battle and find out which is better - running or walking. It is known that both sports exercises are good for health - they promote weight loss, strengthen the body, tone the muscles. And yet, what is better to choose, and can one replace the other? This question really interests a lot of people.
Both physical activities are classified as cardio. Seemingly the same muscle and joint groups are involved. But the effect on the body is often different. What is the matter, in different degrees of intensity or in different physiology? Let's figure it out!
We'll look at each common property of running and walking and find out where it is expressed more or less. We will also identify the differences, and based on a complete analysis, we will conclude in which cases it is better to choose one, and in which other.
Fundamental differences
To better understand the opinion of experts on which is more useful - running or walking, let's outline the moments in which these sports disciplines are radically different:
- The number of muscle groups involved.
When we walk, mainly the muscles of the lower leg and stabilizer muscles work. The thighs, glutes and upper shoulder girdle are weakly involved. When we start to run, the triceps, hip quads, gluteal muscles, abs, shoulders and chest are included in the work.
If you use walking instead of running, the complex load on the muscles will be minimal. Jogging, on the contrary, will make the muscles work, practically, of the whole body.
- Anatomy of movement
The answer to the question of whether walking can completely replace running will be negative, since the two exercises have completely different anatomy. Basically, walking is a very lightweight version of the race. During it, there is no flight phase when the body is completely lifted off the ground for a fraction of a second and is in the air. When running, the body constantly jumps and jumps, which increases the load on the joints.
- Impact on pulse and heart rate
Many people are interested in what is best for health - running or walking. From a medical point of view, the latter is preferable for people with a weak physical condition, recovering from injuries or the elderly. The race requires high energy costs, exhausts the body more, has a greater effect on the pulse and heart rate, and therefore is indicated for healthy people with good physical fitness.
If we consider purely fundamental differences - that's it. Further, in order to identify which is more effective, running or walking, consider the general properties and the degree of their severity.
Effects on the nervous system
It's no secret that a good run helps to relieve stress, unwind, "run away" from the oncoming depression. Walking is also energizing and has a positive effect on mood. Only when you run, stress and negativity are replaced by stress, and during a walk - by pacification and relaxation. Yes, walking can also be very tired, but still, you will still have the strength for introspection, making plans, and emotional calmness. But which way of getting rid is better specifically for you - choose for yourself.
Weight loss
To find out which is better, running or brisk walking for health and weight loss, consider how fat is burned during physical activity. In order for excess weight to begin to go away, a person must spend more calories than they consume. During exercise, the body first draws strength from the glycogen accumulated in the liver. When the latter ends, it turns to the stored fat stores.
We have already said that running is a more energy-consuming sport, and therefore, glycogen for it will be depleted much faster than walking. In other words, you can lose weight by running and walking. You just have to walk much longer.
On the other hand, many people should not run, for example, pregnant women, the elderly, obese, with joint diseases. That is why walking is better for them than running, because the latter, on the contrary, is capable of causing harm to health.
Impact on metabolism
Answering the question of what is better for metabolism - walking or running, we will not single out any of these sports. They both perfectly stimulate the body's excretory system, just like any other physical activity. Considering the degree of intensity, of course, running will make you sweat much more actively.
Strengthening the muscles
The question of which is better - brisk walking or running is of interest to those who want to tone their muscles. Again, we will answer that both of these types are useful for strengthening the muscles, but the intensity of the effect is different. In other words, if you need the result quickly - it's better to run, if you're not in a hurry - walk a lot.
Which is safer for your health?
In this section, we will tell you why walking is more beneficial than running for people with poor health, in particular, with sore joints or diseases of the cardiovascular system. We will include overweight patients, expectant mothers and elderly citizens in the same category.
During jogging, as we already wrote above, the joints and the entire musculoskeletal system are under tremendous stress. The cardiac system is stimulated in the same way. Hiking involves a more gentle exercise, and therefore for this category of people, it will be better.
What is the best choice?
Considering which is better - fast walking or slow running, be aware that both types will benefit the body. When making a choice, start from the following parameters:
- Health status;
- Athlete's age;
- Physical fitness level;
- The presence of diseases of the musculoskeletal system, respiratory or cardiovascular system, recent injuries or surgical interventions.
In the end, if you are in poor physical shape, no one bothers to start with walking, then speed up and, over time, go to run. In some situations, one sport is quite capable of replacing another - temporarily or permanently.
Why brisk walking is better than running, we have already answered, with it, a person does not jump, which means that he does not loosen his joints. However, if you do not have any pathologies, you are absolutely healthy, young and energetic, what questions can there be? Go ahead for a run, but not for a simple one, but with an increase!
Also, start from your goal - if you want to lose weight, running or walking uphill is better. That is, a load that will make you spend more energy. If you just want to strengthen your immune system and tighten your muscles, take long walks at a brisk pace, always in a green park, away from highways. Clean air and beautiful surroundings have a positive effect on the psycho-emotional background, which is very beneficial for pregnant women or people under stress.
Don't mess with your health. When choosing what is more beneficial for a sick heart, running or walking, of course, it is better to lean towards the sparing option. Control the situation and do not force the body to work out.
Well, it's time to take stock and find out, finally, which is more effective, running or brisk walking.
Outcome
We analyzed the differences and similarities between the two sports. What conclusions can be drawn?
- Running involves a larger number of muscles, requires more energy, and its physiology is more complex;
- Both sports have a positive effect on the nervous system, albeit in different ways;
- For weight loss, it is better to run, however, if health does not allow, you can walk. This also promotes fat burning, although not as quickly;
- Both exercises strengthen muscles, have a beneficial effect on metabolic processes, and improve health;
- Walking is safer for the musculoskeletal system and joints. It has less effect on the pulse and heart rate, respectively, less overloading the heart;
In conclusion, let's say this: walking is a more gentle form of athletics than running. Provided a competent approach and systematicity, both disciplines are quite capable of bringing the athlete to the goal. Soberly assess your situation, carefully re-read our article and make a choice. Aim for the result, and it will not keep you waiting.
