The more calories you burn through exercise, the better your chances of losing weight. In this respect, running beats walking, at least if you are limited in time.

A run at a speed of 10 km/h in 30 minutes will consume about 495 kcal, and a half-hour walk at a brisk pace of 6 km/h - only 135 kcal.

To burn the same amount of calories, you will have to walk twice as long as you run.

In one study, scientists analyzed the data of 32,000 runners and 15,000 walkers over six years. It turned out that the second used half as much energy and weighed more.

What's more, when intensity and time of exercise were equated, it turned out that runners lost more weight and waist inches than those who preferred to walk.

In addition to physical activity, nutrition is also important for weight loss, and here running wins again. In one experiment, 18 women who were engaged in walking or running measured the portions of food after exercise, as well as the level of hormones that affect appetite and satiety.

Despite the fact that the runners spent more energy on training, they ate even slightly less than those who walked. As a result, the group had a negative caloric balance (-194 kcal), and the walking group had a slightly positive balance (+41 kcal).

Thus, running is the best way to maintain a good figure. But there is one important point here: in order to lose weight and maintain weight, you need to do it constantly. Preferably for a lifetime.

If just thinking about it makes you sick, there will be no benefit from training. Walking is easier to carry than running, it practically does not cause difficulties, and together with conversations, music or audio books, it is generally perceived as entertainment.

It is believed that running puts more stress on the joints, therefore, it is more dangerous for them than walking. Indeed, a study of five thousand men and women found that it increases the risk of injury compared to walking.

Men who ran for more than half an hour a day had a significantly higher risk of exercise-related injury than those who ran for less than 15 minutes. But walking in any amount was safe for both sexes.

At least this is true for moving at a comfortable speed of about 4-5 km/h. But with fast walking, not everything is so straightforward.

In one study with the participation of 11 amateur athletes, scientists examined how the speed of movement affects the joints. It turned out that brisk walking (7.5 km/h) provides the same outward rotation of the knees as running. And at the same time, it forces you to bend your legs at the knees much more, which increases the load on the joints.

At the same time, running is not so dangerous. Moreover, it can prevent osteoarthritis - the thinning of joint cartilage that leads to pain and stiffness.

Analysis of data from 74,700 people showed that by running at least 1.8 km per day (12.4 km per week), people reduce the risk of this disease by 18%. And increasing the running volume to 5.4 km per day — by 50%.

Walking with a similar energy expenditure also helps to reduce the risks, but slightly less than running. Moreover, scientists noted that runners more often reach the required level of activity than walkers and weigh less. And being overweight is one of the serious risk factors for osteoarthritis.

Other scientific works admit that amateur running is far from the most dangerous activity for joints. Soccer players, competitive powerlifters, elite long-distance runners, and non-athletes should be much more concerned.

In an analysis of data from 114,000 people, they found that only 3.5% of amateur runners had knee or hip osteoarthritis, while 10.2% of non-athletes suffered from cartilage thinning.

And to avoid other possible injuries, it is enough to choose the load correctly. Long walks at a comfortable pace are suitable for those who want to avoid any damage or who already suffer from diseases of the musculoskeletal system - they will provide less stress on the joints.

To maintain good health, the WHO recommends 150-300 minutes of light activity per week or 75-150 minutes of moderate activity. In other words, you can walk for 20-40 minutes or run for 10-20 minutes every day and get the same health benefits.

In one experiment, over six months of half-hour jogs 4 times a week or similar walks 6 times a week, men were equally good at losing weight and pumping up endurance.

Another study examined the data of nearly 49,000 people over six years and found that with similar energy expenditure, both running and walking were equally effective in reducing the risk of hypertension, high cholesterol, diabetes, and possibly coronary heart disease.

But at the same time, more intense training seems to prolong life a little better. In a large analysis with data of 55,000 people over 15 years, they found that regular jogging reduces the risk of death from cardiovascular diseases by 50%, and from any other causes - by 29%.

To live longer, it is enough to run 50 minutes or 10 km a week. This norm can be fulfilled both in 1-2 training sessions and in 5 small sessions of 10 minutes each.

Another analysis of data from 17,500 participants found that regular leisurely jogging increased life expectancy by 6.2 years for men and 5.6 years for women.

Walking also extends life, but it doesn't seem as effective. For example, in a data analysis of 27.7 thousand people, walking for more than an hour a day increased life expectancy by 1.3 years in men and by 1.1 in women.

There is also one study that compared the effects of running and walking on survival in women with breast cancer. And here the first turned out to be the absolute winner.

After checking the data of 986 participants, it was found that with similar energy expenditure for walking and running, the latter reduces the risk of death approximately five times more effectively. However, this is only one study, and more information is needed for specific conclusions.