Daijiworld Media Network - Hyderabad

Hyderabad, May 15: Both walking and running offer substantial health benefits, including a reduced risk of obesity, diabetes, hypertension, and heart disease. But is one better than the other? Dr Sudhir Kumar, consultant neurologist at Apollo Hospitals, Hyderabad, says the answer isn’t black and white.

“It’s difficult to say if running is better than walking or vice versa,” said Dr Kumar, who is also a fitness enthusiast.

He explained that running is more time-efficient—covering 1 km by running typically takes 6–8 minutes, while walking 2 km could take 20–25 minutes. In terms of calorie burn, running also has the edge, burning more calories per minute or per kilometre compared to walking.

Additionally, running significantly boosts cardiovascular fitness. “Running enhances VO2 max more than walking does,” Dr Kumar noted, referring to the metric that measures the maximum amount of oxygen a person can utilize during exercise.

However, running comes with drawbacks. “It puts more stress on joints, tendons, and ligaments, increasing the risk of injuries,” he cautioned.

For those with osteoarthritis, obesity, or serious heart conditions, running may not be advisable. “In such cases, walking is usually safe and manageable,” Dr Kumar said, adding that older adults or beginners may also find walking more sustainable.

Ultimately, the best exercise is the one you’ll stick with. “Over half the population doesn’t meet the weekly physical activity recommendations—300 minutes of light activity like walking, or 150 minutes of moderate to vigorous activity like running,” Dr Kumar emphasized.

His advice: Pick what fits your lifestyle and stick to it. Whether it’s walking or running, consistency is key to achieving lasting health benefits.