Which is healthier: running or brisk walking? The answer depends on your goal

Both types of activity are classified as cardio exercises and have many proven benefits: they help control weight, improve mood, strengthen the heart and even prolong life. But which one should you choose?

The authors of a study published by Healthline note:

"Walking and running are both aerobic exercises that are beneficial not only for the body but also for mental well-being. Both types of activity reduce anxiety and depression and improve self-esteem."

If you're looking to lose weight

For those looking to lose weight quickly, running will give the best results. As the data shows, it burns almost twice as many calories in the same amount of time as walking. To lose around 0.5kg, you need to burn around 3,500 calories - and running does this faster.

However, even if you're not up for jogging, brisk or vigorous walking can be a worthy alternative. Especially if you're just starting to exercise or have health restrictions.

What is brisk and power walking

Brisk walking is a pace of 4.8 km/h or more, which increases your heart rate and puts a light strain on your cardiovascular system. Power walking is a more intense variant where the speed can reach 7-10 km/h. According to the authors, power walking at a speed of 7 km/h burns as many calories as running at a moderate pace.

Experts advise incorporating intervals into your workout:

"Alternate between accelerating for 2 minutes and recovering at a normal pace - this helps to develop endurance and burn more calories."

Can the effects of walking be enhanced?

Yes. One simple way is to add weights. For example, use a waistcoat weighing up to 5-10% of your body weight. Intervals with dumbbells in your hands or incline training are also helpful. Walking uphill or on an incline increases the body's energy expenditure markedly.

"Walking up an incline can burn almost as many calories as running on flat terrain," the authors emphasise.

But what about the risk of injury?

Running is a high-impact exercise. Over time, this can lead to injuries. Studies show that up to 50 per cent of runners suffer injuries each year that prevent them from continuing to train. Common injuries include: stress fractures, inflammation of the plantar fascia, and iliotibial ligament syndrome.

To avoid this, doctors advise not to increase the load sharply, take rest days and alternate running with other activities, such as swimming or yoga. Or choose a more gentle, but no less useful option - walking.

Which to choose: running or walking?

The US Centers for Disease Control and Prevention (CDC) recommends a minimum of 150 minutes of moderate physical activity per week. This can be either running or brisk walking - depending on your fitness level.

"If you're just starting out, start with walking," experts advise. And if your goal is active weight loss and you're ready for more exercise - try running.

You can start with a step/run programme, such as the popular Couch to 5K plan.

Walking and running are not competitors, but two tools on the road to health. Running is more efficient at burning calories but carries a higher risk of injury. Walking is more accessible and safer, and variations of it - power walking, weighted or incline walking - can produce great results.

As the authors say, "choose not the best option, but the one that is right for you." Be sure to consult your doctor before starting any new activity.