Are you confused about whether to start a brisk walk or run to start your exercise routine? Don't worry, you're not alone. Many people who are just starting to exercise or are recovering from an injury often wonder: which is actually better? This article will thoroughly discuss the differences between brisk walking and running, from movement technique, speed, impact on joints, to calories burned. The goal is to help you choose the activity that best suits your needs and body condition.
Understanding Fast Walking
Brisk walking isn't just a "speeded-up leisurely stroll." It's a low-impact cardio activity performed with specific techniques. Technically, brisk walking keeps one foot in contact with the ground at all times, unlike running, which has a floating phase. In practice, brisk walking speeds are in the range of 5–7 km/h.
The hallmarks of brisk walking are an upright posture, long but controlled strides, active arm swings, and steady, coordinated breathing. The movements consistently engage the thighs, calves, buttocks, and core muscles. Although seemingly easy, brisk walking can elevate the heart rate into the aerobic zone, burn calories steadily, and strengthen lower body muscles without stressing the joints.
This is why brisk walking is perfect for beginners, seniors, housewives, or anyone looking to stay active without the risk of injury. With the right technique and consistency, brisk walking can be a smart strategy for maintaining long-term fitness.
Also read: Can Walking Around the Mall Be Used as Cardio Workout?
Definition of Running
Running is a form of high-impact cardio exercise characterized by a floating phase, where both feet are off the ground simultaneously. Running speeds typically start at 8 km/h for recreational running and can be increased depending on fitness level and training goals.
Running involves a stronger impact, faster breathing, and higher demands on muscle and cardiovascular endurance. The benefits of running include increased lung capacity, heart strength, faster calorie burn, and the release of endorphins, which promote happiness and reduce stress.
However, due to the high impact, running carries a higher risk of injuries such as knee pain, shin splints, or ankle injuries, especially if done without adequate warm-up or wearing inappropriate shoes.
However, running can be a fun and healthy lifestyle if done gradually, with the right technique and supporting equipment.
Also read: Running on a Treadmill or Outdoors, Which is Better?
The Difference Between Brisk Walking and Running
1. Foot Movement
Brisk walking maintains contact with the ground at all times. The movement is smooth, steady, and minimally impactful, while running has a takeoff phase, where both feet lift off the ground, creating a larger impact upon landing.
2. Speed
Brisk walking is generally done at a speed of 5–7 km/h, while running starts at a speed of around 8 km/h, and can even reach more than 12 km/h for experienced runners.
3. Impact on Joints
Brisk walking is a low-impact exercise, making it safer for the knees and ankles, while running is considered high-impact and can put more stress on the joints, especially if not accompanied by proper technique.
4. Number of Calories Burned
Brisk walking burns around 200–300 calories per 30 minutes depending on body weight and intensity while running can burn up to 400–500 calories in the same duration, making it an effective choice for faster weight loss.
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 prepare thoroughly, including warming up, practicing proper running technique, and wearing shoes with proper cushioning. This helps reduce the risk of injuries such as knee pain, shin splints, or ankle problems.
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.
Start Your Running Training with the Best Gear from SVRG!
Whether you choose to briskly walk or run, comfort remains key to consistent exercise. With the right equipment, your workouts will not only be safer but also more enjoyable. Besides helping reduce the risk of injury, proper gear will support your posture, movement, and performance throughout your activity. That's why investing in workout gear isn't just about style; it's also about building a sustainable, healthy routine.
At SVRG.id, you can find a variety of quality running gear specifically designed for beginners to intermediate runners. From lightweight and breathable SVRG Activewear for maximum comfort, treadmills for at-home workouts, to accessories like hats and water bottles to support your workout. Take your first step today. Find your favorite running gear at SVRG.id and feel the difference!
