[Brisk Walking vs. Running] Which is Better for You? A Complete Analysis of Pros and Cons to Help You Choose the Right Aerobic Exercise!

Want to start exercising but don't want anything too complicated? Brisk walking and running are undoubtedly two of the easiest aerobic exercises to get started with. You can always see people working up a sweat on waterfront promenades and sports grounds. However, many people often hesitate between the two: "Should I run or walk briskly? Which one is better for fat loss? Will it hurt my knees?" JC Fit City will provide an objective comparison of "brisk walking vs. running" from multiple angles to help you easily choose the most suitable exercise for you and take the first step toward better health!

Brisk Walking vs. Running: A Head-to-Head Comparison

To make a choice, you first need to understand the differences between the two:

Exercise Intensity and Calorie Consumption

● Running: This is a high-intensity exercise that can burn a large number of calories in a short amount of time. Even more attractive is that running produces a significant "after-burn effect," meaning your body continues to consume calories even after the workout is over, making it extremely efficient for fat burning! Learn about the 7 major benefits of running and information on Hong Kong running group activities!

● Brisk walking: This is a moderate-intensity exercise that is relatively easy, safe, and simple to start. Don't underestimate brisk walking; as long as you continue for a sufficient amount of time (e.g., 45 minutes or more), you can still achieve a very ideal fat-burning effect. It's perfect for those who want to "get moving" without stress.

Impact on Joints

● Running: When you run, both feet are off the ground at times, making it a high-impact exercise. This means that our knees, ankles, and other joints have to withstand greater pressure. For those who are overweight or have had previous joint injuries, the risk of injury is relatively higher.

● Brisk walking: Brisk walking is an excellent low-impact exercise because at least one foot is in contact with the ground at all times. This greatly reduces the shock to the joints, making it very joint-friendly. It is especially suitable for overweight individuals, the elderly, pregnant women, or those with poor joint health.

Cardiorespiratory Improvement

● Running: Due to its higher intensity, running can more efficiently stimulate the cardiorespiratory system and push your limits, thereby improving your "VO2 Max"—an important indicator of cardiorespiratory endurance.

● Brisk walking: Consistent brisk walking can also significantly improve cardiovascular health and reduce the risk of diseases such as heart disease and high blood pressure. For exercise beginners, brisk walking is an excellent starting point for building a foundational level of cardiorespiratory endurance.

Equipment and Venue Requirements

● Running: The equipment requirements are relatively higher. A pair of running shoes with good cushioning and support is particularly important to effectively protect your feet and reduce the chance of injury.

● Brisk walking: The equipment requirements are extremely low; basically, all you need is a pair of comfortable, stable athletic shoes to get started.

● Venue: Both are very flexible in terms of location. You can start anytime, whether in a park, at a sports ground, or on the street.

Brisk Walking vs. Running: How Should You Choose?

"Brisk walking" is suitable for you if you are:

● An exercise beginner: Just starting to build an exercise habit and want to begin with a low-intensity workout.
● Overweight: Want to reduce the burden on your joints and lose weight safely.
● Someone with poor joint health or a history of injury: Need to choose a low-impact exercise to protect your joints.
● Looking for a relaxed workout: Not chasing speed or intensity, but just want to maintain health through regular exercise.

"Running" is suitable for you if you:

● Have some athletic foundation: Your physical fitness and cardiorespiratory function are already at a certain level.
● Are seeking high-efficiency fat burning: Hope to consume more calories in a shorter amount of time.
● Want to challenge yourself: Enjoy the satisfaction of chasing speed and breaking personal records.
● Are training for a race: For example, preparing for a 10K, half-marathon, or other road races.

In summary, both brisk walking and running are excellent aerobic exercises, each with its own merits. There is no absolute good or bad, only which one is "most suitable" for you at this moment. The most important thing is to choose based on your health goals, physical condition, and personal interests, and to be consistent. No matter which one you choose, taking that first step and enjoying the refreshing feeling of a good sweat is the only way to a healthy lifestyle!