This is an archive article published on May 15, 2025
Is walking for 2 km better than a kilometer-long run?
It is important to choose a physical activity (walking or running) that fits your personal preference and try to achieve the weekly physical activity goal
Both walking and running are associated with health-related benefits, such as a lower risk of overweight, obesity, diabetes, hypertension, heart attack, and more. So, is doing more of one better than the other? We asked an expert.
According to consultant neurologist Dr Sudhir Kumar, Apollo Hospitals, Hyderabad, it is difficult to answer whether walking is better than running or vice versa.
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“Running is time-efficient. For example, 1 km of running would take 6-8 minutes, compared to 2 km of walking, which could take 20-25 minutes,” said Dr Kumar, a fitness buff.
Running also burns more caloriesthan walking (if compared for the same amount of time spent or equal distance covered while walking or running).
“Running also improves cardiovascular fitness to a greater extent than walking. This is reflected in VO2 max, which improves more with running than walking, ” said Dr Kumar.
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Should you run? (Photo: Pixabay)
However, there are certain downsides to running, too. “Running puts more stress on joints, tendons, and ligaments, and therefore, carries a greater risk of injuries than walking,” said Dr Kumar.
He mentioned that people with certain comorbid conditions, such as osteoarthritis of the knee, obesity, or severe heart disease, may not be able to run, but can walk with ease. “People new to running or those in the older age group may also find it easier to walk than to run,” said Dr Kumar.
Therefore, running and walking have their benefits. “It is left to the individual to choose what suits him/her. In today’s world, more than half the population cannot fulfil the recommended physical activity goals (300 minutes of light physical activity such as walking or 150 minutes of moderate-vigorous physical activity such as running per week). So, it is important to choose a physical activity (walking or running) that fits your personal preference and try to achieve the weekly physical activity goal,” said Dr Kumar.
DISCLAIMER: This article is based on information from the public domain and/or the experts we spoke to. Always consult your health practitioner before starting any routine.
Is one better than the other? (Photo: Freepik) 
Should you run? (Photo: Pixabay)
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