While both walking and running contribute to overall health, running offers more significant benefits due to its higher intensity. Dutch exercise guidelines recommend 150 minutes of moderate to vigorous exercise weekly, alongside muscle-strengthening activities.

The intensity of exercise, measured by metabolic equivalent, determines its health impact. Running, with a score of ten to twelve times the resting metabolism, surpasses brisk walking’s score of around four.

Although the Dutch guidelines equate walking and running in terms of exercise minutes, the World Health Organization suggests that 75 minutes of vigorous-intensity exercise, like running, can be an alternative to 150 minutes of moderate-intensity exercise. This underscores the importance of intensity for health benefits. Increased heart rate and blood flow during higher intensity exercise seem to positively affect bodily functions.

While intense exercise offers greater rewards, excessive exertion may have limitations. Studies on lifelong intensive athletes show potential health concerns, such as coronary artery calcification, though the implications are still debated.

Even small amounts of exercise, like walking, are beneficial, especially for those who are inactive. A 2023 study demonstrated that even 2,600 daily steps reduce mortality risk, with further reductions for every additional 500 steps. Walking is more accessible and less prone to injuries than running.

Running wins physiologically because high intensity exercise is good for your health. Achieving an elevated heart rate through various activities, from sports to cycling, contributes to overall well-being.

Heart rate zones, expressed as a percentage of maximum heart rate, offer insight into energy source utilization during training. These zones range from jogging for recovery to maximum exertion for speed work, though heart rate provides only an indirect estimate of training intensity.