Is walking or running better for weight loss? What to keep in mind for injury prevention

Summer is the time for people to get out more and enjoy the sunshine, and the nice weather can help provide that extra boost to get out the door and get a workout in.

When it comes to cardio, is walking or running better for weight loss? Both types have many health benefits, and it may feel natural to go out for a run as it burns calories at a faster rate. This great for people that have the right mechanics and whose bodies are already accustomed to the high-impact. For others, though, the high impact that comes from a run can potentially lead to injury over time, often times overuse injuries.

I cover what to consider for injury prevention when it comes to cardio as you embark on your weight loss journey, as well as some alternatives and useful hacks to increase your step count and burn calories with minimal impact on your body. Let’s dive in!

High-Impact vs. Lower Impact

Regardless of fitness level, running, especially on hard surfaces like pavement, is a higher-impact workout than a brisk walk – in fact, running can put 3x-4x more impact on your knees, ankles, and lower back compared to a normal walking pace.

The impact from a brisk walk is drastically reduced and often times 30 min can be enough cardio a person needs daily. 

Whether a run or a walk is better for a person, is, of course, all dependent on many factors, like current fitness level, health condition, age, etc. You know your body the best, so I encourage you to do what is comfortable and what your body is accustomed to. 

(For educational purposes only: speaking with a health professional for customized recommendations is always advised). 

 

For more health benefits of walking and running, here is an article by GoodRx:

 walking vs. running: which is better for your health?

 

Running Injuries: what are the most common types and who is more prone?

 

Anyone can sustain an injury from running, but people who are less accustomed to the high-impact, or those that increase the volume and/or intensity suddenly, are more prone to injury.

These are 10 common injuries that runners have historically sustained:

1. Runner’s knee: an overuse injury that occurs when the knee cap is out of alignment. 
2. Stress Fractures: an overuse injury that typically occurs in the feet or shins of runners.
3. Shin Splints: typically overuse injuries and is common when changing workout routines (i.e. increasing volume or intensity).
4. Achilles Tendinitis: typically overuse injuries that are common when too much stress is put on the achilles tendon. 
5. Muscle Pulls: injuries typically caused by decreased flexibility or weakness.
6. Ankle Sprain: Common with cross country runners or anyone on uneven terrain.
7. Plantar Fasciitis: Typically an overuse injury or decreased calf flexibility, where the fascia (the tissue on bottom of the foot) is stressed, causing pain in the heel.
8. iliotibial(IT) band syndrome: pain on the outside of the knee, often times from overuse or a sudden increase of volume or intensity. 
9. Blisters: Typically from the type of footwear (often times worn out shoes). 
10. Temperature-Related: these can occur in all seasons, but typically sunburn, heat exhaustion, frostbite, hypothermia. 

For more on running injury prevention and treatment, here is an article from WebMD:

10 Common Running Injuries: Prevention and Treatment

Alternatives to high-Impact Cardio and Hacks to increase Step count and burn calories with minimal impact

Recommending one over the other when it comes to deciding whether runs or walks are best for your weight loss goal is impossible for me to say. It depends on several factors and I highly recommend reaching out to a certified health professional to help design a plan specific to your situation.

There are, however, some small, effective hacks that can make a difference overtime that can help when it comes to increasing your daily step count and burning calories. Having some kind of step counter is recommended – I know that both android and apple both have free built-in activity tracker apps. 

5 Alternatives to High-Impact Cardio:

1. Stationary Bike: These are great alternatives because you can adjust the resistance and monitor calories, heart rate, and can choose workout styles. They’re easily accessible (i.e., almost every apartment complex has them, and you don’t need a gym membership). 
2. Swimming: In my opinion, the best alternative if you want an intense cardio workout, and with summer here, it’s perfect timing.
3. Elliptical: Another great option to monitor heart rate, calories, etc.
4. Finding a dirt road or grass: these two are great for both walking and running when aiming to minimize the high impact from pavement and cement. Every avid runner I’ve ever known has preferred these two, especially a dirt road, myself included.
5. Treadmill: just a simple treadmill is also great because you can adjust the resistance, monitor heart rate, calories, distance and incline also. It’s nice to have everything right in front of you. 

5 daily hacks to increase step count that you can use today:

1. Consider parking farther away from the store when you’re out shopping or going to work: not only is this is great for your heart, but you’d be surprised at the step count after a day of running errands.
2. Consider taking the stairs instead of the elevator (dependent on your comfortability, flight count, and if it’s reasonable): This can also be a great leg workout. 
3. Consider taking your pets out for extra walks: not only will you make your furry family excited and happy, but that step counter app may also surprise you also afterwards.
4. Consider walking in to the store or restaurant: I know we live in the age of convenience and delivery is huge everywhere, but actually going in to do the shopping or walking in to the restaurant instead of the drive-thru or having it delivered is another good option. 
5. Consider going in to the office or making in-person appointments (if possible): this one is completely dependent on someone’s situation and if it’s at all possible, but for those working remote or needing to make an appointment somewhere, going in person to an establishment is a good way to add some extra steps. 

 

Wrap-Up:

Effective cardio for weight loss, whether it’s a run or a walk, is completely dependent on a person’s comfortability and several other factors, and there is no cookie cutter solution.

I shared some things to consider when you embark on your weight loss journey, as well as some alternatives to both. There are tiny hacks, that if used daily, can compound over time and are great ways to help any person’s weight loss journey.

Results don’t happen overnight, so don’t get frustrated – just know that today’s “micro” decisions have an impact on the future’s outcomes, and with consistency and dedication, the results will come!