What is the actual difference between brisk walking and running, which are often considered similar? Many people choose one without understanding the different techniques, intensity, and benefits.
This article will discuss the differences between brisk walking and running in a complete and easy-to-understand way. This article will also help you determine the most suitable exercise for your body condition, age, and fitness goals.
What are Brisk Walking and Running?
1. Brisk Walking
Brisk walking is an activity of walking at a faster pace than usual, where one foot is always in contact with the ground. This technique requires an upright posture, regular strides, and balanced arm swings to maintain rhythm.
This activity is suitable for beginners, busy workers, and seniors who want to stay active with a low risk of injury. Brisk walking is beneficial for maintaining heart health, helping with weight loss, and gradually increasing stamina.
In addition, brisk walking is a low-impact exercise, making it gentler on the joints. This activity can be done anywhere, whether on a treadmill, on complex roads, or in city parks. With a routine duration of at least 30 minutes per day, brisk walking can provide significant benefits to the body without putting excessive strain.
2. Running
Running is a cardio exercise with a higher intensity compared to brisk walking, characterized by a floating phase when both feet are not touching the ground. This movement requires muscle strength, body coordination, and greater lung capacity.
Running is effective for burning calories faster, increasing speed, and training endurance.
Although the benefits are great, running is also a high-impact exercise that puts stronger pressure on the knees, ankles, and hips. Therefore, beginners are advised to start with short-distance running or a combination of brisk walking and running so that the body adapts gradually.
If done with the correct technique and using appropriate shoes, running can be a reliable exercise to significantly improve physical performance.
Read also: Guide to Correct and Effective Basic Brisk Walking Techniques
What are the Differences between Brisk Walking and Running?
1. Foot Movement
Brisk walking always maintains contact with the ground, making the movement more stable and controlled. In running, there is a floating phase, which makes steps longer and faster. This basic technical difference determines the intensity and impact on the body.
2. Speed
The speed of brisk walking is generally in the range of 5–7 km/h. Meanwhile, running starts from 8 km/h upwards, depending on the individual's physical condition. The higher speed in running makes energy burning occur faster than brisk walking.
3. Impact on Joints
Because there is always a foot on the ground, brisk walking puts minimal pressure on the joints. Conversely, running delivers a greater impact, increasing the risk of knee, ankle, or hip pain. This factor makes brisk walking safer for seniors or people with joint problems.
4. Calories Burned
30 minutes of running can burn around 300–400 calories, while brisk walking for the same duration burns 150–250 calories. Although different, both are still effective if done regularly according to fitness goals. With a healthy diet, both brisk walking and running contribute to weight loss.
Read also: Pro Runner's Secret: The Right Running Frequency in a Week for Faster Progress
Functions of Brisk Walking and Running
1. Brisk Walking
Brisk walking helps increase heart rate steadily without putting excessive strain on the body.
This activity is suitable for beginners and seniors due to its low risk of injury, and it is also effective for maintaining weight, blood pressure, and heart health. With consistency, brisk walking can be a practical solution for maintaining fitness even with a busy schedule.
2. Running
Running is more intense because it increases VO2max, heart and lung endurance, and body strength. Besides burning calories faster, running also trains stamina, speed, and mental consistency, making it an important part of training programs for athletes and sports enthusiasts.
Risk of Injury from Brisk Walking and Running
1. Brisk walking
Brisk walking is a low-risk exercise because it puts minimal pressure on the knees, ankles, and hips. Injuries usually occur if the posture is wrong, but this can be prevented with correct steps and appropriate shoes. This exercise is safe for beginners, active women, and seniors, and can be easily combined with daily activities.
2. Running
Running puts greater impact on the joints due to the floating phase, so the risk of knee pain, tendonitis, or shin splints is higher. However, this risk can be minimized with warm-ups, stretching, appropriate shoes, and correct running technique to keep the body safe even as intensity increases.
Read also: 7 Endurance Exercises to Make Your Body Strong and Not Easily Tired
Brisk Walking and Running, Which is Better?
The answer depends on the individual's goals and physical condition. Everyone has different fitness needs according to their activities and lifestyle.
For beginners, office workers with limited time, or housewives who need flexible exercise, brisk walking is a wise choice. This activity is safe, efficient, and still provides benefits for the heart without much pressure on the joints.
If your goal is faster weight loss or you are already used to exercising, running can be an ideal option. This activity helps improve body endurance and heart performance significantly.
However, running still needs to be done with proper preparation to minimize the risk of injury. Warm-ups, correct running technique, and shoes with appropriate cushioning are very important to consider.
Ultimately, consistency is the main factor in maintaining fitness. Choose an activity that suits your body and lifestyle, then make it an enjoyable daily habit.
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