The Benefits and Risks of Walking Versus Running
- Decreased blood pressure
- Improved cholesterol levels
- Increased cardiac endurance
- Increased bone strength
- Increased muscle mass
- Weight loss or maintenance
Risk of Injury
- Wear a running shoe that has provides stability and cushioning.
- Wear shoes that fit you correctly.
- Replace worn running shoes. If you run up to 10 miles per week, then you will need to replace your shoes every 9 to 12 months.
- Run on smooth, even surfaces that are soft.
Fitting It Into Your Schedule
Walking Is More Suitable for Some
Getting a Complete Workout
The Choice That’s Best for You
American Academy of Orthopaedic Surgeons http://www.aaos.org
American College of Sports Medicine http://www.acsm.org
Canadian Society for Exercise Physiology www.csep.ca
Public Health Agency of Canada http://www.phac-aspc.gc.ca
Colbert LH, Hootman JM, Macera CA. Physical activity-related injuries in walkers and runners in the aerobics center longitudinal study. Clinical Journal of Sport Medicine. 2000; 10(4):259-263.
Energy expenditure in different modes of exercise. American College of Sports Medicine website. Available at: http://www.acsm.org/docs/current-comments/energyexpendindifferentexmodes.pdf. Accessed February 17, 2014.
Suter E, Marti B, Gutzwiller F. Jogging or walking—comparison of health effects. Annals of Epidemiology. 1994; 4(5):375-381.
Tips for a safe running program. American Academy of Orthopaedic Surgeons website. Available at: http://orthoinfo.aaos.org/topic.cfm?topic=A00132. Updated July 2011. Accessed February 17, 2014.
Wilkin LD, Cheryl A, et al. Energy expenditure comparison between walking and running in average fitness individuals. J Strength Cond Res. 2012;26(4):1039-44.
- Reviewer: Michael Woods, MD
- Review Date: 02/2014 -
- Update Date: 02/17/2014 -