“Even when all is known, the care of a man is not yet complete, because eating alone will not keep a man well; he must also take exercise. For food and exercise, while possessing opposite qualities, yet work together to produce health.”

                                                                                                                                                      – Hippocrates,

Both walking and running come with their own benefits and deficits, which is why it is important to analyze both forms of physical activity to deduce which of the two is your personal fit. Stepping out of the home for a walk boosts our emotional wellness and keeps our minds at ease by releasing work and personal stress. It also helps to scale back anxiety and keeps us active and moving. Walking is an excellent form of cardiovascular activity which is beneficial for the heart and lungs, helps in strengthening the main muscles of our lower limbs, burns calories, and maintains bone density.

Studies show that even ten minutes of brisk walking daily can minimize the risk of premature death by 15% and can prevent the harmful health effects of an inactive lifestyle. Frequent brisk walking helps people cut their calorie intake in half, which contributes to weight loss if continued to be done regularly. Additionally, this method is a viable pathway to weight loss. One can start walking to lose weight, but they may need to increase their speed or vary their slope to receive the best results.

Running long distances may seem daunting to many, so many experts recommend easing into running. One method is the running strategy of running for a minute and walking for four minutes, and then repeating the process. This is an excellent way to start running and gradually build up the ability to run for up to five kilometers. Yes, it is a slow process, but simultaneously a tried and tested way of slowly developing strength and endurance while avoiding injury.


Concerning weight loss, walking and running are both effective ways to lose fat, but the number of calories you burn depends on many factors like speed, distance covered, and your initial body weight. The general level of fitness you maintain will determine how many calories you burn while walking or running.

When a person walks slowly at a speed of two miles an hour, 150 calories are burned, walking at a moderate pace at a rate of three miles an hour can burn up to 220 calories, and brisk walking at a speed of four miles an hour can burn up to 300 calories. Running a light jog at five miles per hour can burn about 550 calories, running at a steady speed of six miles an hour helps burn about 680 calories, and running at a strenuous rate of seven miles an hour can help burn about 780 calories. As you can see from the previous data, running burns more calories, but also requires more physical input.

Furthermore, the use of various grounds and gradients is also recommended to improve physical fitness and strengthen the muscles and bones of the body. An example of this is running along forested or rocky trails which engages core and leg muscles often and will lead you to develop strong muscles in your ankles, feet, and calves.


Consequently, both running and walking offer a considerable gain, but come with fluctuations according to the individual’s personal health goals. Though the two forms of physical activity can vary in what they look like, the advantages of running and walking on the burning of calories, health, and improvisation mobility are quite similar. No matter which you choose to incorporate into your exercise routine, both will bring you positive physical changes. Running and walking routinely helps reduce a person’s risk of diabetes, stroke, heart disease, cancer, and all types of severe health problems. It’s time to tie up those running shoes today and start your running/walking journey.