There are many reasons why people start running: to stay slim, boost energy, or snag that treadmill next to our longtime gym crush (please follow our gym etiquette tips before making any moves though!). Running can also help keep the heart healthy, improve mood, and stave off sickness [1]. But recent research suggests going full speed isn’t the only route to good health [2].

Photo by Justin Singh

Now Walk (or Run?) It Out – The Need-to-Know

According to the results of a new study, there are certain circumstances when walking may be just as beneficial as running [2]. Researchers looked at data from the National Runners’ Health Study and the National Walkers’ Health Study and found that people who expended the same amount of calories — regardless of whether they were walking or running — saw pretty much the same health benefits. We’re talking a reduced risk of hypertension, high cholesterol, and diabetes, and better cardiovascular health.

The key, then, is spending more time walking than we typically spend running. Other research shows people expend two-and-a-half times more energy running than walking, whether that’s on the track or on the treadmill [4]. So for a 160 lb person, running burns about 800 calories an hour compared to about 300 calories walking. And that equates to a pretty sizeable slice of pizza (who doesn’t love cheat day rewards?).

(Also Check Out: Greatist's Complete Running Resources)

But even the most time-efficient athletes might want to think twice before sprinting away. Running puts more stress on the body and increases the risk for injuries like runner’s knee, hamstring strains, and the dreaded shin splits (which plague even the most consistent runners). And of course, some people simply prefer to take things slow.

Walk This Way — Your Action Plan

When running isn’t in the cards, walking with weights might be the next best solution to getting in an energized workout. One study showed walking at a 4 mph on the treadmill with hand and ankle weights was comparable to jogging at 5 mph without the extra poundage [5]. (And if anyone looks twice, hand weights are totally in right now, don’t they know?)

No matter which pace feels right, always make sure the body is ready for action. Sixty percent of runners experience an injury serious enough to keep them from being active. So remember that a sweat session may be too strenuous if talking to that workout buddy leaves us gasping for air (aka the “talk test” FAIL). Listening to the body and completing a proper warm–up and cool down are all ways to prevent injuries, so stay informed and spend more time running on the treadmill (and less time running to the doctor) [6].

Bored with both walking and running? There are about, oh, a bazillion other ways to keep active, from yoga and pilates to mountain biking, and pretty much everything in between. Don’t be afraid to try new activities to stay happy and healthy!

Everyone's got their favorite go-to cardio workout. What's yours? Tell us in the comments below!