Although walking is a slower way to get fit, it can also be a lot more comfortable if you suffer from a number of conditions or are new to exercise. The best exercise is the one that matches your fitness level and is enjoyable enough for you to stick with it.
Classification
Running and walking are weight-bearing aerobic exercises. The aerobic part comes from their ability to burn calories and improve your overall fitness level by moving large muscle groups for a sustained period. The weight-bearing part of the definition means you're supporting your full body weight in either activity, which leads to stronger muscles and bone.
Calories
Running burns off more calories than walking, simply because you move faster. You can compensate by walking for longer periods, at a quicker pace or by interspersing jogging with walking throughout your workout. If you weigh 160 lbs. and walk at 2 mph for one hour, you can burn 183 calories, the Mayo Clinic says. Increase your pace to 3.5 mph and you can burn 287 calories in that same hour. One hour of jogging at 5 mph can burn 584 calories; running at 8 mph can burn 986 calories.
Impact and Intensity
Walking is much more equal-opportunity when it comes to different fitness levels. Running requires a high fitness level to begin with due to its higher intensity. Both activities put stress on your joints and lower back, but running increases the impact because you move at a quicker pace and hit the ground harder than when you walk. Walking is better if you are extremely overweight, have issues with your knees, joints or back or have a heart condition.
Concerns
Because running has a higher intensity and impact, runners are generally more prone to injuries than walkers, especially if they don't stretch and warm up at a slower pace. Shin splints can crop up if you overdo your running workout or wear shoes that don't give proper support. Running and walking both require a sturdy, stable pair of shoes. Running works better with a sports bra and layers you can quickly remove when you start to sweat. Both activities can leave you sore at first, especially running. Walking works better if you're beginning an exercise program or are severely out of shape. You can always gradually work up to a run.
