Is Walking Better for Your Knees Than Running

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Is walking better for your knees than running? Running pummels knees more than walking does, but in the process, it may fortify and bulk up cartilage, helping stave off knee arthritis.

Walking and running are both great ways to get your heart rate up. Neither of them is inherently “better”. So your exercise and health goals will determine which option is ideal for you.

Running is a great option if you want to burn more calories or lose weight quickly. Walking, on the other hand, has several health benefits, including the ability to help you maintain a healthy weight.

Cardiovascular Health Benefits of Walking and Running

Both walking and running are aerobic cardiovascular (or “cardio”) exercises. Cardio has a number of health advantages, including:

  • It helps you lose weight or maintain a healthy weight, improves your immune system aids in the prevention or management of chronic illnesses
  • Strengthening your heart can help you live longer.
  • Improves your cardiovascular health is also beneficial to your mental wellbeing.

According to one research, 30 minutes of moderate-intensity exercise three times a week can help with anxiety and sadness. It can also help you feel better about yourself.

The study’s authors also claim that you don’t have to exercise for 30 minutes straight to reap these advantages. The same mental health benefit was obtained by walking for 10 minutes three times a day.

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Is Walking Better Than Running?

Walking has many of the same advantages as running. Running, on the other hand, burns roughly twice as many calories as walking.

Running at 5 miles per hour (mph) burns 606 calories for someone weighing 160 pounds. Walking at 3.5 mph for the same period of time burns just 314 calories.

To shed one pound, you must expend roughly 3,500 calories. Running is a better option than walking if you want to reduce weight.

Walking can help you become in shape even if you’re new to fitness or can’t run.

Walking is also a low-impact activity that may be done by people of all fitness levels. It can help to strengthen your heart and offer you greater energy in general.

Walking vs. Running for Weight Loss

Walking at a fast rate, generally, 3 mph or faster, is known as speed walking. During fast walking, your heart rate rises. This method burns more calories than walking at a normal speed.

Power walking is typically defined as walking at a speed of 3 to 5 miles per hour, however, some power walkers may achieve speeds of 7 to 10 miles per hour.

Running and power walking both burns about the same amount of calories. For example, one hour of power walking at 4.5 mph burns the same amount of calories as one hour of running at 4.5 mph.

Pace training is a great way to get good exercise. Slow down for two minutes before increasing your pace again.

Although speed walking does not burn as many calories as running, it can be a good way to raise your heart rate, enhance your mood, and increase your aerobic fitness.

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Wearing a Weighted Vest When Walking

Walking while wearing a weighted vest might help you burn more calories. Wear a vest that is no more than 5 to 10% of your body weight to keep safe.

Try interval walking instead of running if you’re searching for a different approach to reduce weight or tone your muscles. Before slowing down, increase the pace for a short period of time. Alternately, go for a stroll while holding light dumbbells in each hand.

Running vs. Incline Walking (on Treadmill)

Walking uphill is known as incline walking. It burns about the same amount of calories as running. Walking on an elevation burns more calories than walking on a flat surface.

Look for a hilly region or do a treadmill walk on an incline. To practice incline walking, gradually increase the inclination by 5, 10, or 15% at a time.

If you’re new to incline walking, start slowly and work your way up to a 15% inclination.

What Other Fitness Experts Say About Walking vs. Running for Your Knees?


The key difference between running and walking is how many calories you are burning—not per mile, but per minute of exercise.

Running is a less efficient movement, and it’s more demanding on the body, so it burns more calories per minute.

But if you’ve got the time to walk long enough to burn the equivalent calories, then walking is fine.

—Paul D. Thompson, M.D., Chief of Cardiology at Hartford Hospital and a professor of medicine and preventive cardiology at the University of Connecticut

Reducing visceral fat, even without losing weight, can improve overall health.

Running is often a big step up in intensity from walking, so it’s best to add it into your routine gradually

By alternating higher-intensity intervals of running with lower-intensity walking intervals, you’ll reap the benefits without putting excessive stress on your body.

—Carol Ewing Garber, Ph.D., a professor of biobehavioral studies at Columbia University Teachers College.

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Walking and running are both effective cardiovascular exercises. For your health, try to obtain at least 150 minutes of moderate aerobic activity every week.

If you’re new to fitness and want to get in shape, walking is a good option. Try running if you want to reduce weight or burn more calories.

If you’re new to running, start with a program like Couch to 5K, which alternates between walking and jogging. Before starting a new fitness regimen, always consult your doctor.

Research Link