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Running vs Walking: Should I Run or Walk?

Running vs walking: woman tying her shoes on a cobbled pavement

Have you just bought your first treadmills in New Zealand? If so, that’s great! Sun or rain, nothing can stop you from doing cardio now! However, when it comes to different cardio types you can do, you may ask yourself, “should I run or walk?” and “is walking as effective as running?” While both have excellent health benefits, people often overlook walking as an alternative to running. In this article, we will compare running vs walking, so you can discover which exercise is best for you!

Walking reduces the risk of injury

When it comes to running vs walking, running poses a far higher risk of injury. The constant impact of your feet hitting the floor can cause problems in your muscles, joints, and connective tissue. As running involves greater impact, it’s understandable that walkers have an approximate 1 to 5 per cent injury risk, while runners have a 20 to 70 per cent chance. Walking allows for softer stepping and less impact, making walking a safer form of exercise. Aside from the toll running takes on your body, it is also easier to trip over or buckle.

Walking is easier to incorporate into your day

When answering the question, “should I run or walk?” consider your lifestyle and daily schedule. Walking is easier to incorporate into your everyday routine; for example, you can walk to and from work, take the stairs, or even go for a stroll at lunch. Unlike running, you are less likely to get sweaty through walking, so you do not have to worry about showering before returning to the office.

Running burns calories quicker

A main advantage of running over walking is that it burns calories quicker. If you are strapped for time and want to burn more calories, running is an excellent option, especially if you can’t easily walk to work or don’t have enough time for a long walk at lunch.

Both improve your mental and physical health

Running and walking release endorphins and serotonin into your body. These chemicals help improve your mood. Additionally, both forms of exercise improve sleep, increase energy, and reduce cholesterol. Therefore, when comparing running vs walking and which is better, the answer is that both are excellent cardio! What matters more is your preference and what health and fitness goals you’re working on.

How to improve your walking workout

Are you looking for ways to maximise the benefits you receive from walking? Here are a few ways you can optimise your cardio to get the best results:

  • Speed walk, the faster you go, the quicker you burn calories.
  • Consider wearing a weighted vest.
  • Opt for a high incline on your treadmill or outside, increasing your heart rate and effort exertion.
  • Get yourself a walking buddy to encourage yourself to go and stay accountable.
  • Listen to music or a podcast during your workout.

Get the most from your workout with DB Fitness products

Now you know all the benefits of running vs walking, we recommend purchasing a machine to help you do both! You don’t need a gym membership to get a great workout in, and a rainy, windy day doesn’t have to stop you, either. Whether you’re looking for treadmill hire service or to purchase a new machine for your home, DB fitness has a range of great options to satisfy. Explore our home gym equipment online to discover the right gear for your workout and fitness goals.


Our aim is to expand our business so that DB fitness is a well known house hold name throughout this beautiful country.

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