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Walking vs. Running: Choosing The Right One for Your Health Goals
Work Wellness

Walking vs. Running: Choosing The Right One for Your Health Goals

|Mar 29, 2023
4,534 Views

In the world of fitness and exercise, there is an ongoing debate about the benefits of walking vs. running. Both are popular forms of physical activity that can help improve your health and fitness levels. 

However, there are differences between the two that make them better suited for certain individuals and goals. In this article, we will take a closer look at the differences between walking vs. running and help you determine which one is best for you. 

Is Walking Better than Running for Your Body and Mind?

The answer is more complex when comparing the health benefits of running vs. walking. While both offer many health advantages, they also have their unique differences. 

Walking on a treadmill to lose weight can provide many of the same benefits as running, such as improved cardiovascular health and endurance. It's also a low-impact exercise, making it an excellent choice for people with joint problems or who are new to training. 

However, running is the clear winner when it comes to burning calories. Running can burn nearly double the number of calories as walking in the same amount of time, making it a more effective option for weight loss.

Is Walking Better than Running for Your Body and Mind?

That said, walking can still help you get in shape and improve your health, even if it doesn't burn as many calories as running. Additionally, walking is accessible for almost all fitness levels and can be a great way to boost your heart rate and overall fitness.

Also, if you're unable to run due to health or physical reasons, walking can still be an excellent form of exercise to help you reach your fitness goals. 

Ultimately, if you want a straightforward answer to the question, "is walking better than running," the choice between them comes down to personal preference, goals, and physical abilities. 

Both activities can provide significant health benefits, so choosing the one that works best for you and your lifestyle is important.

Building good habits

Walking vs. Running for Weight Loss: Which Is More Effective and Sustainable?

If you want to lose weight, you may wonder whether running or walking is the better choice. While both activities can help you shed pounds, the number of calories burned during each exercise differs. 

A person who weighs 160 pounds can burn approximately 606 calories by running at 5 mph for an hour. In contrast, walking briskly at 3.5 mph for an hour burns only about 314 calories. 

To lose weight, you need to burn more calories than you consume. Running can help you burn more calories in a shorter time, making it a more efficient option for weight loss than walking. However, if you're new to exercise or have health issues that make running difficult, walking can still be an effective way to lose weight. 

Furthermore, the best way to lose weight is to engage in regular exercise that you enjoy and can stick with over the long term. Consistency is key in whether you run or walk to lose weight. 

Therefore, aim to exercise at least 30 minutes daily, five days a week, to achieve the most significant health benefits.

Walking vs. Running for Weight Loss

Weighing the Benefits and Risks of Running vs. Walking

Walking and running offer numerous health benefits, but they also have certain risks. Here's a closer look at the benefits and risks of each exercise: 

Benefits of Walking

  • Low-impact exercise that is gentle on the joints,
  • It helps improve cardiovascular health and lower blood pressure,
  • Builds endurance and can improve overall fitness,
  • Walking can help reduce stress and improve mood,
  • It can be done almost anywhere and doesn't require any equipment, and
  • Walking is an excellent way to start a fitness routine and can be suitable for most fitness levels. 

Risks of Walking

  • It may not burn as many calories as running, making it less effective for weight loss,
  • Walking can be less challenging than running, which may not provide as much of a fitness challenge for some individuals, and
  • Maintaining a brisk pace for long periods may be difficult, especially for those with certain health conditions. 

Weighing the Benefits and Risks of Running vs. Walking

Benefits of Running

  • Burns more calories than walking, making it more effective for weight loss,
  • Running can help build stronger bones and muscles,
  • It improves cardiovascular health and can lower the risk of heart disease,
  • Running provides a more intense workout and can be a great way to challenge yourself,
  • It can help reduce stress and improve mood, and
  • This exercise can improve overall fitness and endurance. 

Risks of Running

  • High-impact exercise that can be hard on the joints, especially for those with certain health conditions or injuries,
  • It requires more energy and can be more physically demanding than walking,
  • Running can be difficult to maintain a consistent pace for a long time, especially for beginners, and
  • It may be too intense for some individuals, leading to burnout or injury. 

Overall, the benefits of walking and running far outweigh the risks for most individuals. However, it's essential to consider your personal health status and fitness level before starting any new exercise program. 

Always consult a healthcare professional before beginning any new exercise routine to ensure it is safe and suitable for you.

Risks of Running

10 Best Treadmills for Walking and Running: Maximize Your Fitness

If you're in the market for a treadmill that can handle both walking and running, you've come to the right place. We've carefully selected these 10 treadmills to help you maximize your fitness with various features that make it easy to switch between activities. 

Also, if you're still unsure about which treadmill is right for you, don't worry. Check out our WalkingPad reviews to understand their features and qualities. 

1. WalkingPad Foldable Walking Treadmill C2

This walking treadmill is ideal for staying active indoors, even when weather or air quality isn't ideal. With patented folding technology and compact size, it easily fits in small rooms and storage spaces. 

Moreover, the four-layer construction includes: 

  • An anti-static belt,
  • Wear-resistance layer,
  • Shock absorption layer, and
  • High-density running board to keep you comfortable and safe. 

You can walk or jog up to 3.7mph and control the treadmill with the app, feet, or remotely. 

Foldable Walking Treadmill C2 by WalkingPad

Foldable Walking Treadmill C2 by WalkingPad

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DimensionsUnfolded: 56.9’’ L x 20.4’’ W x 4.9’’ H
Folded: 32.5’’ L x 20.4’’ W x 5.4’’ H
Item weight48.5 lbs
ColorWhite / Black
MaterialsPanel: ABS plastics
Power1 HP
Speed range0.3 - 3.7mph
Weight capacity220 lbs
Warranty1 year

2. WakingPad Double-Fold Walk-Run Treadmill X21

Are you looking for a versatile workout machine that allows you to run or walk to lose weight? Look no further than the WalkingPad double treadmill. This compact unit is perfect for home and office use and features smartphone connectivity, a large running surface, and a digital display for active speed control. 

Plus, it folds away neatly for ultra-compact storage, thanks to its 270° foldable design. KS App tracks your workout stats in real-time, adjusts your speed from 0.5 to 12 km/h from the handrail, and has a 4-layer belt that simulates real running. 

WakingPad Double-Fold Walk-Run Treadmill X21

WakingPad Double-Fold Walk-Run Treadmill X21

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DimensionsUnfolded: 55.9” L x 28.3” W x 40.2” H
Folded: 30” L x 37.6” W x 8.9” H
Walking area: 47.6” L x 18.1” W
Item weight81 lbs
ColorSpace
MaterialsPanel: Acrylic
Layer: EVA cushion
Body build: ABS + Aluminum Alloy
Power918W
Speed Range0.6 - 7.5mph
Weight capacity240 lbs
AppAvailable for both IOS & Android
Warranty1 year

3. LifeSpan Fitness TR1200-Classic Manual Height Adjust Treadmill Desk

Introducing the LifeSpan Fitness treadmill desk - the perfect solution for those looking to incorporate running or walking for weight loss into their workday. 

It is an excellent complement to your traditional sitting desk, or you can use it as a standalone solution for the home office. 

Moreover, with its newly updated design, this desk incorporates LifeSpan's exclusive internal cable management system for a refined appearance and enhanced safety. 

LifeSpan Fitness TR1200-Classic Treadmill Desk

LifeSpan Fitness TR1200-Classic Treadmill Desk

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DimensionsTreadmill: 68.5”L x 28.5”W x 4.6”H
Desk: 38” - 48”L x 29”W
Walking surface: 20”W x 50”L
Item weightTreadmill: 114 lbs
Desk: 60 lbs
ColorsBlack, Gray, White
Speed range0.4 - 4.0 mph
Weight capacity350 lbs
Power115V NEMA 5-15 Non GFI Circuit
WarrantyFrame: 10 years
Parts: 2 years
Labor: 1 year

4. Walkingpad Foldable Walk-Run Treadmill R2

Looking for a small treadmill for walking or jogging that won't take up too much space in your home or apartment? The WalkingPad treadmill R2 is the perfect solution.

With its four-layer professional racetrack construction and shock absorption, you can enjoy a comfortable landing while running or walking for weight loss at speeds up to 3.7mph. 

Plus, its high horsepower brushless motor produces only 65dB at full speed, ensuring you won't disturb your neighbors when exercising late at night. 

Thus, why choose between walking and jogging when you can do both with the WalkingPad Walk-Run Treadmill R2? 

Walkingpad Foldable Walk-Run Treadmill R2

Walkingpad Foldable Walk-Run Treadmill R2

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DimensionsUnfolded: 57.2” L x 28.3” W x 40.6” H
Folded: 39.4” L x 28.3” W x 6.4” H
Walking area: 47.2” L x 17.3” W
Item weight79 lbs
ColorSilver
MaterialsRunning board: HDF
Shell cover: IML injection
Layer: EVA cushion
Body build: Aluminum Alloy
Power918W
Speed range0.3 - 6.2mph
Weight capacity240 lbs
AppAvailable for both IOS & Android
Warranty1 year

5. Walkingpad Foldable Walk-Run Treadmill R1 Pro

The WalkingPad foldable treadmill R1 Pro is an innovative and versatile machine that can adapt to your fitness goals and lifestyle. With its patented folding technology, you can easily store the treadmill upright or flat, making it the perfect solution for small offices or homes. 

Plus, its sleek black and chrome design is both stylish and functional, adding a touch of modernity to any space. You can fold the armrest to instantly transform any table into a walking desk, allowing you to change how you work and stay active throughout the day. 

Walkingpad Foldable Walk-Run Treadmill R1 Pro

Walkingpad Foldable Walk-Run Treadmill R1 Pro

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DimensionsUnfolded: 59” L x 28.3” W x 35.4” H
Folded: 38.5” L x 28.3” W x 6.1” H
Walking area: 47.2” L x 17.3” W
Item weight73 lbs
ColorSilver
MaterialsRunning board: HDF
Shell cover: IML injection
Layer: EVA cushion
Body build: Aluminum Alloy
Power918W
Speed range0.5-10 km/h
Weight capacity220 lbs
AppAvailable for both IOS & Android
Warranty1 year

6. LifeSpan Fitness TR1200-Power Electric Height Adjust Treadmill Desk

Are you looking for a treadmill desk that can help you with running or walking for weight loss and offer additional benefits for your overall health? 

The LifeSpan fitness TR1200-Power treadmill desk is a versatile and convenient solution that can help you burn calories, reduce stress levels, and even alleviate low-back pain while allowing you to multitask and work. 

With its electric-height standing desk and popular walking treadmill desk combined, the TR1200-Power is suitable for individuals or multiple users, from office teams to conference rooms and training classes. 

Also, its one-touch height adjustment and height adjustment range of 27.5" to 50.5" make it easy to use and suitable for users of all sizes. 

LifeSpan Fitness TR1200-Power Treadmill Desk

LifeSpan Fitness TR1200-Power Treadmill Desk

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DimensionsTreadmill: 68.5”L x 28.5”W x 4.6”H
Desk: 38” - 60”L x 29”W x 40” - 53”H
Walking surface: 20”W x 50”L
Item weightTreadmill: 114 lbs
Desk: 86 lbs
Sizes & colors60" Bamboo, 60" White, 48" Black, 48" White, 38" Black, 38" Birch
Speed range0.4 - 4.0 mph
Weight capacity350 lbs
Power115V NEMA 5-15 Non GFI Circuit
WarrantyFrame: 10 years
Parts: 2 years
Labor: 1 year

7. LifeSpan Fitness TR1200-GlowUp Under-desk Treadmill Base (Omni Hub)

Want to get fit while you work? The LifeSpan TR1200-GlowUp treadmill base is the perfect solution. This top-selling walking desk treadmill fits easily under standing desks, allowing you to run or walk to lose weight while you work. 

Its compact design makes it ideal for individuals or small teams. Furthermore, the Omni-Hub console is user-friendly, providing easy access to controls for starting, stopping, and adjusting the speed of your workout. 

Also, the Intelli-Step technology and Intelli-Guard safety features provide added security and efficiency during your fun treadmill workout

Walkingpad Foldable Walk-Run Treadmill R1 Pro

Walkingpad Foldable Walk-Run Treadmill R1 Pro

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DimensionsUnfolded: 59” L x 28.3” W x 35.4” H
Folded: 38.5” L x 28.3” W x 6.1” H
Walking area: 47.2” L x 17.3” W
Item weight73 lbs
ColorSilver
MaterialsRunning board: HDF
Shell cover: IML injection
Layer: EVA cushion
Body build: Aluminum Alloy
Power918W
Speed range0.5-10 km/h
Weight capacity220 lbs
AppAvailable for both IOS & Android
Warranty1 year

8. Walkingpad Foldable Walking Treadmill A1 PRO

Get the benefits of walking vs. jogging with the Walkingpad A1 PRO Foldable Walking Treadmill, the best foldable running treadmill on the market. With a maximum weight capacity of 100kg and a larger walking area, this compact treadmill provides convenience and comfort.

Its patented folding technology and scroll wheel make it easy to store and move. The walking platform features high-density fiberboard, an EVA cushioning layer, and a smooth, anti-slip surface. 

Walkingpad Foldable Walking Treadmill A1 PRO

Walkingpad Foldable Walking Treadmill A1 PRO

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DimensionsUnfolded: 56.4” L x 21.5” W x 5” H
Folded: 32.5” L x 21.5” W x 5” H
Walking area: 47” L x 16.5” W
Item weight62 lbs
ColorQuiet Black
MaterialsRunning board: HDF
Shell cover: IML injection
Layer: EVA cushion
Power1.25 HP
Speed Range0.3 - 3.7mph
Weight capacity230 lbs
AppWalkingPad KS fit app
Available for both IOS & Android
Warranty1 year

9. CITYSPORTS Folding Treadmill

This ultra-slim foldable treadmill is perfect for walking vs. running workouts. With its versatile design, you can lift the handrail to use the high-speed mode or fold it down for the low-speed mode. With a weight capacity of 110kg, it's perfect for anyone who wants to walk on a treadmill to lose weight. 

The powerful 440W motor system is not only quiet but also changes speed quickly. Also, the 7-layer running surface has excellent shock absorption capacity, protecting your back, joints, knees, muscles, and ankles.

CITYSPORTS Folding Treadmill

CITYSPORTS Folding Treadmill

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Dimensions43"D x 5"W x 6"H
Item weight27.67 kg
Maximum Speed‎3.7 RPM
Special Feature‎Portable, Compact Design
Maximum Weight Recommendation110 kg

10. SJWR Foldable Home Mini Treadmill

Get fit and healthy with the SJWR Treadmills for Home, the perfect indoor exercise equipment for running and walking workouts. The foldable mini fitness treadmill is ideal for home or office use and can be easily stored away. 

Furthermore, the high-density shock-absorbing soft running board and heavy-duty steel construction provide comfort and durability. With sturdy bars on both sides, you can run with confidence, safety, and balance. 

Enjoy the benefits of running on the treadmill, including toning your muscles, improving your physical fitness, and achieving weight loss goals.

SJWR Foldable Home Mini Treadmill

SJWR Foldable Home Mini Treadmill

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Running belt area37cm x 95cm
Running platform width48cm
Folding size‎120cm x 56cm x 15cm
Maximum horsepower‎0.75hp
Maximum Weight Recommendation130kg
Speed Range‎1.0-10km / h

Final Thoughts

The debate over whether walking or running is better for your health has been ongoing for years. While running is often considered the more intense workout, recent studies have shown that walking can be just as beneficial, if not more so, for overall health and longevity. 

Walking pad reviews are a type of portable home gym equipment, and are great if you're looking for a convenient way to incorporate running or walking into your daily routine. These foldable treadmills allow you to walk indoors, regardless of the weather outside, making it easier to stick to a regular exercise routine. 

Therefore, whether you prefer running or walking for weight loss, many ways exist to stay active and improve your health.

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