Running is the marmite of exercise. Either you love it and run regularly for mental and physical wellbeing, or you just can’t get into it. It can take years to feel comfortable jogging – and even then, there’s no guarantee that you’ll start experiencing that elusive runner’s high. 

Perhaps that fact goes some way to explaining the grip hold walking has on many of us. Unsurprisingly, the tracking app Strava found that there was a huge upturn in walking during lockdown, with 6.3 times more walkers in London and the South East compared to the same time in 2019. And since Covid, we’ve seen umpteen walking trends go viral on social media – from hot girl walks to grumpy girl stomps.

Running may boast many benefits – including helping to reduce stress, improve cardiovascular fitness and strengthen muscles –but walking is much more gentle on the body. It’s been linked all kinds of positive outcomes, many of which are similar to those associated with running.

1. Walking reduces the risk of heart disease more dramatically

In a study published by the American Heart Association, researchers found that “for the same amount of energy used, walkers experienced greater health benefits than runners”. While running reduced the risk of heart disease by an average of 4.5%, walking reduced it by an impressive 9.3%. Similarly, the risks of high cholesterol and high blood pressure were both reduced more substantially by walking than they were by running. 

2. There’s a lower risk of injury from walking

You are also far more likely to avoid injury if you walk rather than run. Running puts your body under a lot of stress, and the higher the intensity, the more likely you are to hurt yourself. In fact, a study of 5,327 runners and walkers carried out over eight years found that runners were 25% more likely to develop an injury than walkers. Some of the most common injuries include shin splints, runner’s knee, tendonitis and stress fractures. The risk of getting one of these injuries was even higher for ultra-long distance runners. 

Walking, on the other hand, carries very little injury risk, making it a safer way to work on your fitness. If you want to up the intensity of your workout without ramping up the risk, you could try wearing a weighted vest or speed walking. Upping the incline is another effective way to make your walk more challenging, which you can do easily if you’re on a treadmill. If you’d rather walk outside though, you could try hiking in a hilly place. 

3. The mental health benefits of walking are more accessible

Not only is walking good for you physically, but it’s also great for your mental health – especially if you walk outdoors. Walkers can take their time, take in their surroundings, and really enjoy being out and about, while runners tend to be more focused on performance. Both are great, but we know that studies like this one conducted by the University of Vermont have found that walking in a green space such as a park or a forest can actually improve your mood just as much as Christmas does. 

This doesn’t mean to say that walking can’t be intense. We know that pace does actually matter when it comes to reaping the benefits of walking, so why not give power walking a go? If you’d rather not go outside in the cold and wet, try this treadmill strut workout or ask for a desk treadmill for Christmas if you want to go into 2024 with the goal of moving more.

If you want to train to walk further than usual, then you need to concentrate on strengthening those key stability muscles while guided walking workouts are great for keeping motivation high. And finally, if you can’t actually be bothered to leave your room, we’ve tried out the best walking workouts on YouTube and found that you can clock up 3,000 steps in just 10 minutes. 

While running is undoubtedly a great form of exercise, don’t be fooled into thinking that walking isn’t also great for your mind and body. If you can’t run or simply don’t want to, try taking up walking. It can do amazing things for your health, fitness, and motivation.  

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Image credit: Getty