Walking and running are two popular methods of aerobic exercise, according to the President's Council on Physical Fitness and Sports. Aerobic exercise of all types can help improve the efficiency of your heart and lungs and help you stay healthy. Walking and running, while both good ways to improve fitness, have different effects on the number of calories you burn while exercising and the impact on your joints.
Calories Burned
The number of calories you burn while exercising is determined by the intensity of your workout and also by your weight. The Harvard Medical School reports that a 155-lb. person walking for 30 minutes at 3.5 miles per hour would burn approximately 149 calories. A person of the same weight who runs at 5 miles per hour for 30 minutes would burn 298 calories. As your pace increases, whether running or walking, so does the number of calories you burn.
Joint Impact
The Center for Physical Activity and Aging from Wichita State University reports that walking is easy on your joints and has a low risk of injury. Because of the low impact, it can be done every day without hurting your joints. On the other hand, Ohio State University professor Steven Devor reports that running produces pounding forces on your joints and can be hard on your body. He suggests that beginner runners rest between two and three days each week to prevent injuries and to allow your body to rest.
Expert Insight
The American College of Sports Medicine (ACSM) states that any forms of aerobic exercise, including running and walking, are beneficial for improved health. It suggests choosing an activity that you enjoy to increase your chances of sticking with it and meeting their recommendation of getting at least 30 minutes of aerobic exercise on four or more days each week. The ACSM also recommends always starting your workout with a warm-up and gradually increasing your exercise time to avoid injuries that occur with doing too much exercise too soon, especially with running.
Calories Burned
The number of calories you burn while exercising is determined by the intensity of your workout and also by your weight. The Harvard Medical School reports that a 155-lb. person walking for 30 minutes at 3.5 miles per hour would burn approximately 149 calories. A person of the same weight who runs at 5 miles per hour for 30 minutes would burn 298 calories. As your pace increases, whether running or walking, so does the number of calories you burn.
Joint Impact
The Center for Physical Activity and Aging from Wichita State University reports that walking is easy on your joints and has a low risk of injury. Because of the low impact, it can be done every day without hurting your joints. On the other hand, Ohio State University professor Steven Devor reports that running produces pounding forces on your joints and can be hard on your body. He suggests that beginner runners rest between two and three days each week to prevent injuries and to allow your body to rest.
Expert Insight
The American College of Sports Medicine (ACSM) states that any forms of aerobic exercise, including running and walking, are beneficial for improved health. It suggests choosing an activity that you enjoy to increase your chances of sticking with it and meeting their recommendation of getting at least 30 minutes of aerobic exercise on four or more days each week. The ACSM also recommends always starting your workout with a warm-up and gradually increasing your exercise time to avoid injuries that occur with doing too much exercise too soon, especially with running.
