A study by the NIH showed that walking at an incline of 2 to 7% increased people’s heart rate by around 10% more than running on a flat surface. So that might make you wonder: which workout is best for your fitness goals, running or incline walking?
Join us, as we examine the debate of running vs incline walking to compare their health benefits, calorie-burning potential, and suitability for various fitness levels.
Health Benefits of Running
Running offers a wide range of health benefits that make it a popular choice for many fitness enthusiasts. It is a high-impact exercise that:
- Improves Cardiovascular Health
- Burns Calories Efficiently
- Supports Bone Density and Muscle Strength
- Boosts Mental Health
Improves Cardiovascular Health
Running strengthens the heart and improves circulation. It increases your heart rate, which helps reduce the risk of heart disease and lowers blood pressure. Over time, regular running can improve your endurance and overall cardiovascular efficiency.
Burns Calories Efficiently
Running is known for its ability to burn a high number of calories in a short amount of time. So it’s an excellent option for weight loss or maintenance. The intensity of running activates more muscle groups, which increases energy expenditure compared to lower-intensity exercises.
Supports Bone Density and Muscle Strength
The impact of running helps build stronger bones by encouraging bone remodeling. It also engages muscles in your legs, core, and even upper body, depending on your running posture and intensity. This full-body engagement promotes better overall strength and stability.
Boosts Mental Health
Running is a mental workout too. The endorphins released during a run can improve mood, reduce stress, and help with anxiety or depression. Many runners describe a “runner’s high” that provides a sense of accomplishment and mental clarity.
Benefits of Incline Walking
Incline walking offers several health benefits that make it an appealing choice for people at all fitness levels. It combines low-impact movement with the potential for a challenging workout. Some of the benefits are:
- Low-Impact Exercise
- Muscle Strengthening
- Calorie Burning
Low-Impact Exercise
Incline walking is gentle on the joints, making it an ideal option for individuals who experience knee or hip pain. It reduces the risk of injury compared to high-impact activities like running. This makes it particularly suitable for older adults or anyone recovering from joint-related issues.
Muscle Strengthening
Walking on an incline targets specific muscle groups, such as the glutes, calves, and hamstrings. The steeper the incline, the more these muscles are engaged. Over time, this can lead to improved lower body strength and better posture.
Calorie Burning
Incline walking can burn a significant number of calories, especially when performed at higher inclines or for longer durations. While it may not match running in terms of calorie expenditure per minute, the lower injury risk allows for more consistent workouts over time.
Comparing Calories Burned: Running vs Incline Walking
Running is often the go-to choice for people looking to burn a large number of calories in a shorter period. Its high-intensity nature demands more energy from your body, which translates into greater calorie burn.
The faster your pace and the longer your run, the more calories you’ll burn. This makes running ideal for individuals with limited time who want to maximize their calorie expenditure.
Incline walking offers a slower-paced alternative that can still be effective for burning calories. While the calorie burn per minute may be lower than running, walking on a steep incline increases the intensity of the workout without the same impact on your joints. Over a longer session, incline walking can burn a comparable number of calories, particularly when performed at a challenging incline and steady pace.
Both exercises are adaptable, allowing you to adjust intensity to match your fitness level. While running is better for quick results, incline walking provides a joint-friendly option that’s just as rewarding over time.
Impact on Muscles and Bones
Running engages a wide range of muscles, including those in your legs, core, and even your arms. The repeated impact of running not only strengthens muscles but also promotes bone density by encouraging the body to rebuild and fortify its skeletal structure. So it’s a great choice for individuals looking to improve overall strength and resilience, though the higher impact may not be suitable for everyone.
Incline walking focuses on specific muscle groups, particularly the calves, hamstrings, and glutes. The added resistance of walking uphill builds strength in these areas without putting as much stress on your bones and joints. It makes incline walking an effective way to tone muscles while protecting joint health.
Cardiovascular and Mental Health Benefits
Both running and incline walking offer significant benefits for cardiovascular and mental health, but they differ in how they achieve these outcomes. These exercises can improve heart function, increase blood circulation, and support emotional well-being.
Running is a high-intensity activity that strengthens the heart by raising your heart rate and improving your body’s ability to pump oxygen-rich blood. It can reduce the risk of heart disease and improve overall stamina.
The intensity of running also releases endorphins, often referred to as the body’s natural mood boosters. Many people find that running helps them manage stress, anxiety, or depression while improving their focus and clarity.
Incline walking, though less intense, still offers strong cardiovascular benefits. It raises the heart rate in a controlled manner, making it suitable for individuals who prefer a steady pace or those with joint concerns.
It’s especially calming, with its repetitive and rhythmic motion creating a meditative effect for some walkers. It’s a good option for those looking to combine a cardiovascular workout with mental relaxation.
Running vs Walking
When it comes to running vs incline walking, they’re both excellent exercises, each offering unique benefits.
ChiroThin is a natural dietary supplement created by ChiroNutraceutical™. It supports fat metabolism, blood sugar stabilization, and detoxification. Paired with a diet of low-glycemic, anti-inflammatory foods, it helps the body convert stored fat into energy. The program includes amino acids, vitamins, and behavioral guidance to promote effective and sustainable weight loss.
Are you ready to get started on the path to a healthier you? Click here to find a ChiroThin doctor in your area!