Running is one of the most effective cardiovascular exercises, offering significant benefits for heart health, mental well-being, healthy ageing, and overall quality of life. It revs up your heart rate more than walking on a flat surface, leading to quicker and more effective results in terms of fitness and calorie burn. However, when walking uphill, does the equation change? Is incline walking more intense and effective than regular jogging or running? Or does running remain more beneficial? Let us find out.
Also Read: Walking Backwards or Reverse Walking Has Many Physical and Mental Health Benefits
Calorie Burn With Running Vs. Incline Walking
Burning your calories is all about how your body uses energy throughout the day. When you consume foods and drinks, you also consume calories, which act as fuel for your body. Regular physical activity is said to burn calories. This could include exercises, housework, or even fidgeting.
However, when it comes to calorie burn, running is generally said to be more effective than incline running. This is because running is a higher-impact activity that engages more muscles and requires more energy to move forward.
Which Is Better For Cardiovascular Health?
Several studies have shown that people who exercise regularly are less likely to develop and suffer from heart-related increases, including a heart attack. Regular exercise not only promotes weight loss but also helps reduce blood pressure, two of the leading risk factors for cardiovascular diseases.
While both running and incline walking have heart health benefits, running is thought to require more intensity to propel the movement, leading to an elevated heart rate and burning more calories.
However, a 2013 study published in the journal PLOS ONE found that people who ran inclines of 2% and 7% experienced an increase in heart rate of almost 10 percent when compared with running on a flat surface.
Running Or Incline Walking: Which Is Effective In Muscle-Building?
If you're someone who wants to build muscles, incline walking might be the right choice.
While running strengthens muscles, incline walking's uphill battle works your legs harder, especially glutes, hamstrings, and calves. This is almost similar to the effectiveness of resistance training, and with a high enough incline and challenging duration, you can stimulate muscle growth more than flat-ground running.
Also Read: Want To Get Into Running? Here’s Everything You Need To Know
Risk Of Injury
Injury is inevitable, irrespective of the kind of exercise you do. A lot of factors, from form to duration to pre-existing circumstances, can increase a person's risk of an injury. However, between running and incline walking, the former may have a higher impact on joints, potentially leading to injuries like shin splints. This is because of the higher impact associated with the exercise itself. On the other hand, incline walking has a lower impact on joints, making it a safer option for those with joint issues.
Moreover, running is harder to sustain over long periods, especially for beginners, whereas incline walking may be easier to maintain over time, promoting long-term fitness habits.
Conclusion
Both running and incline walking are effective workout routines and provide several health benefits. However, when it comes to choosing between the two, understand what your aim is and how soon you want to achieve it. While running is said to be more effective in improving heart health and burning calories, incline walking is safer and poses a lower risk of injury. The latter is more sustainable and achievable and is easier to maintain over a long time. Remember, at the end of the day, the decision rests with you. However, consulting a fitness professional may help you make informed decisions.