Physical activity is a crucial element in maintaining health and fitness of the body. Among the various sports options, running and walking are two of the most popular activities due to their ease of implementation and scientifically proven health benefits. This article will discuss the comparison between running and walking in terms of characteristics, benefits, risks, and recommendations for their use based on individual conditions.
Definition and Characteristics of Activity
Running is a high-speed activity that has a phase where both feet do not touch the ground, making it a high impact sport that puts significant stress on joints and muscles. When running, the footrest is usually only on the fingertips, and the body position is slightly tilted forward with the knees more bent.
In contrast, walking is a forward movement in which one foot always touches the ground, including low-impact sports that are more joint-friendly. When walking, the entire soles of the feet become a focus, the posture is upright, and the movements of the arms are more relaxed.1,2,3,4,5
Main Differences between Running and Walking
- In terms of speed, walking is usually 3-6 km/h, while running is more than 8 km/h. Walking has a low impact on the joints, is safer, while running provides higher pressure and is at risk of injury.
- The risk of injury while walking is lower compared to running, as running has a higher intensity and impact. However, in terms of calorie burning, running is more efficient at the same time than walking.
- When walking, one foot always touches the ground, while when running, both feet can not touch the ground. This affects duration, where walking takes longer to cover the same distance than running.
- Regarding suitability, walking is suitable for all ages, including beginners and obese people, due to the low risk of injury. On the other hand, running is more suitable for individuals who have good physical condition and are used to exercising. 1,2,3,4,5
Recommendations Based on Physical Condition
Walking is recommended for all ages, including the elderly and obese individuals, because it is safe and has minimal risk of injury. On the other hand, running is more suitable for those who are in top physical condition and experienced. Obese people are advised to lose weight before starting to run to reduce the risk of joint injury. 1,2,3,4,5
Health Benefits of Running and Walking
Effective running in:
- Burn more calories
- Improves lung capacity and heart health
- Strengthens bones and muscles
- Improve mental health by reducing stress
Walking helps:
- Gradual weight loss
- Increased energy and endurance
- Preventing osteoporosis
- Improves sleep quality
- Safe for almost all physical conditions.
Both running and walking provide significant physical and mental health benefits. The best choice depends on the individual's physical condition, fitness goals, and preferences. Walking offers greater safety and accessibility, especially for beginners and those at high risk of injury. While running provides more intensive and efficient fitness benefits in burning calories, it requires better physical readiness. 1,2,3,4,5
Reference:
1. Setiawati, A. N. I. 5 Differences Between Running and Walking You Need to Know. 2024, September 24. Hello Healthy. Available on: https://hellosehat.com/kebugaran/kardio/lari-vs-jalan-kaki/
2. CNN Indonesia. Running vs Walking, Which One Should You Choose? Lifestyle. 02 May 2025. cnnidonesia. Available on: https://www.cnnindonesia.com/gaya-hidup/20250428120248-255-1223426/berlari-vs-berjalan-kaki-sebaiknya-pilih-yang-mana
3. Hops, Nariyati. Running vs walking, which cardio exercise is better for the heart. December 23, 2024. Hops. Available on https://www.hops.id/fit/29414203001/lari-vs-jalan-kaki-mana-olahraga-kardio-yang-lebih-baik-untuk-jantung
4. 7 Differences Between Walking and Running in Athletics. May 08, 2025. fithub. Available in: https://fithub.id/blog/perbedaan-jalan-dan-lari
Yulianto, Sri. Various Differences in Walking and Running. January 31, 2024. Bola.com. Available on: https://www.bola.com/ragam/read/5517409/macam-macam-perbedaan-jalan-dan-lari?page=3