Brisk walking and running are often considered the same because they both involve repetitive, rhythmic leg movements. However, they have fundamental differences in technique, intensity, benefits, and even injury risk. Understanding the differences between brisk walking and running is crucial so you can choose the right exercise for your body type, age, and fitness goals.
What is Brisk Walking and Running?
1. Fast Walking
Race walking is the activity of walking at a faster pace than usual, with one foot always in contact with the ground. This technique requires an upright posture, regular strides, and balanced arm swings to maintain the 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, aiding weight loss, and gradually increasing stamina.
Furthermore, brisk walking is a low-impact exercise, making it more gentle on the joints. This activity can be done anywhere, whether on a treadmill , a residential street, or a city park. With a minimum of 30 minutes of daily exercise, brisk walking can provide significant benefits to the body without putting excessive stress.
2. Run
Running is a higher-intensity cardio exercise than brisk walking, characterized by a floating phase where both feet are off the ground. This movement requires muscle strength, body coordination, and greater lung capacity. Running is effective for burning calories faster, increasing speed, and building endurance.
Despite its significant benefits, running is also a high-impact exercise that puts greater stress on the knees, ankles, and hips. Therefore, beginners are advised to start with short runs or a combination of brisk walking and running to allow the body to gradually adapt. When performed with proper technique and appropriate footwear, running can be a reliable exercise for significantly improving physical performance.
Also read: Guide to Basic Techniques for Correct and Effective Fast Walking
The Difference Between Brisk Walking and Running
1. Foot Movement
Brisk walking maintains constant contact with the ground, resulting in more stable and controlled movements. Running, on the other hand, involves a floating phase, which results in longer and faster strides. This difference in basic technique determines the intensity and impact on the body.
2. Speed
Brisk walking speeds generally range from 5–7 km/h. Running, on the other hand, can start at 8 km/h and go up, depending on the individual's physical condition. The higher speed of running burns energy more quickly than brisk walking.
3. Impact on Joints
Because your feet are always on the ground, brisk walking places minimal stress on your joints. Conversely, running involves greater impact, which increases the risk of knee, ankle, or hip pain. This makes brisk walking safer for the elderly and people with joint problems.
4. Number of Calories Burned
A 30-minute run can burn around 300–400 calories, while a brisk walk for the same duration burns 150–250 calories. Despite their differences, both are effective when done regularly to meet fitness goals. Combined with a healthy diet, both brisk walking and running can contribute to weight loss.
Also read: The Secret of Pro Runners: The Right Frequency of Running in a Week for Fast Progress
Functions of Brisk Walking and Running
1. Fast Walking
Brisk walking helps raise your heart rate steadily without putting too much stress on the body. This activity is suitable for beginners and seniors alike because it carries a low risk of injury and is effective in 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. Run
Running is more intense because it increases VO2max , cardiovascular endurance, lung capacity, and overall strength. Besides burning calories faster, running also improves stamina, speed, and mental consistency, making it a crucial part of the training programs of athletes and sports enthusiasts alike.
Risks of Injury from Brisk Walking and Running
1. Brisk walking
Brisk walking is a low-injury exercise because it places minimal stress on the knees, ankles, and hips. Injuries typically occur from poor posture, but can be prevented with proper form and appropriate footwear. This exercise is safe for beginners, active women, and seniors, and can easily be integrated into daily activities.
2. Run
Running puts a greater impact on the joints due to the suspension phase, increasing the risk of knee pain, tendonitis, or shin splints. However, these risks can be minimized with warm-ups, stretching, proper footwear, and proper running technique to maintain a safe running environment even at increased intensity.
Also read: 7 Endurance Exercises to Keep Your Body Strong and Less Tired
Fast walking and running, which is better?
The answer depends on each individual's goals and physical condition. Whether you're a beginner, an office worker with limited time, a stay-at-home mom looking for flexible exercise, or someone with a history of injury or excess weight, brisk walking is a wise choice. This activity is safe, efficient, and still benefits the heart and muscles without putting significant stress on the joints.
Meanwhile, if you want to lose weight faster, are already used to exercising, or are looking to improve your endurance and cardiovascular performance, running can be an ideal option. However, it's important to do it with thorough preparation, including warming up, practicing proper running technique, and wearing shoes with proper cushioning. This aims to reduce the risk of injuries such as shin splints.
Ultimately, what matters most isn't how fast you move, but how consistently you perform physical activity. Regular, light exercise is far more effective in maintaining fitness than occasional, strenuous exercise. Choose activities that fit your lifestyle and make them a daily, enjoyable habit.
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