4 Differences between Walking and Jogging.Reading time: 8 min

It’s time to forget about buying that treadmill, the one you think will get you to exercise – the one thing that’s never on your shopping list but only on your list of excuses. It’s time to go walking and jogging and feel how your spirits are lifted. Let the electronic helper disappear together with your extra pounds. 

Both these activities can be helpful to provide you with a healthy lifestyle, promote weight loss, and make you feel better than ever. Whether taking a morning walk or a long afternoon jog, you will feel the difference it makes in your weight loss journey over time. Although both walking and jogging benefit you, you may benefit more from one than the other, depending on your circumstances.

In this guide, we will have a look at the walking and jogging differences, their benefits, and how to push for calorie burn. 

Walking and Jogging Difference

Ready? The moment your feet meet the pavement, you will notice how many people are walking or jogging – and yes, they do it daily. Both brisk walking and jogging is a physical activity that strengthens your cardiovascular system, prevents heart disease, and burn unnecessary calories. Walking and jogging benefit a whole spread of much-needed maintenance that you probably had to get started on a while ago. Walking and jogging help boost your physical endurance, so you can tackle everyday tasks without even breaking a sweat, or yearning for an early nightcap.  


Walking is seen as a low-impact exercise. You can even plan your day or decide what to make for dinner. You can ponder about life’s greatest mysteries, or how many calories you are burning – it is not important. What is important is that walking benefits clearing your mind. You can make a walking workout a bit more moderate-intense to spice things up; this usually happens automatically once you become calorie-conscious. 

Running, on the other hand, is a high-impact exercise; you might want to choose running over walking if you finished that tub of ice cream last night. But although you will be burning more calories by running, walking can still give you a good fat-burning session. 

However you prefer, running or walking, both have a health benefit for us. Walking and jogging reduce high blood pressure, improve mental health, and reduce injury risk in long run. The American heart association says, that 30 minute of walking or running can reduce the heart attack rate of walkers or runners. If you are not able to continue the 30 minute running or walking process continue with the interval training process but maintain the regular exercise. You can explore the related topics we already share to prepare yourself for running.

Low and High Impact

Physical activity like walking or jogging is no longer considered a ‘moms sport.’ It’s an excellent activity for all and is a low-high impact exercise, depending on what you want to benefit from. Not many newbies know this, but the walking and jogging difference is not just about speed and intensity. When you are walking, one foot always stays on the ground to support your body weight. When you are jogging or running, both your feet will be lifting from the ground, and it does take more intensity if done right. 


In comparison to other low-impact activities such as tennis and roller skating, it’s clear that walking is ideal for the busy woman who just needs to get a quick calorie-burning session or improve their fitness level. When we look at more Crossfit-driven exercises, you can see what high-impact all is about. High impact (if not jogging) could also be achieved with jumping jacks and aerobic dance classes, or you can just take a quick run up and down the stairs.

Another high-impact option, albeit not as fast as jogging, is speed or power walking. A speed or power walk is a great way to get a brisk walk at around 4.5mph. Power walking burns almost the same number of calories as running at an easy-going speed. 

Levels of Intensity 

If you want to burn a lot of calories, you need to put more effort into the exercise. This means you need to be looking at vigorous intensity. This is the one that will make you gasp for air and wish you had bought that treadmill instead. But the feeling of exhaustion soon turns to a sense of relief when you start to notice vigorous walking benefits you. If you are not feeling up to the challenge, instead start with a morning walk each day. 

Walking is a moderately intense aerobic exercise activity, and jogging falls under the beginning stages of vigorous aerobic exercise. Moderate activity will significantly increase your rate of respiration as well as your heart rate. It’s the ultimate, easy-to-do, life-changing 10 minutes you can introduce to your life. The best way to know if you are doing it right is to talk to yourself while walking; well, don’t make it weird, just make sure you can carry on a conversation. This will make it clear that your intensity is not too strenuous. 

aerobic exercise

When you are jogging, it’s essential to monitor your heart rate. So, when your heart rate goes up, and you can’t talk to yourself anymore, you are moving on to vigorous intensity, and should slow down. Also, keep focusing on cross training.

If you are trying to make the transition from walking to running, but you’re just not getting there ‘fitness-wise,’ maybe try walking with a pair of light dumbbells at the same speed. Many women prefer to actually use a weighted vest, which could give their arms more freedom. 

Walking and jogging both are really good for preventing heart disease, making calorie burn, and good for weight loss.

First Steps

It’s up to you how many calories you want to burn and what you want to achieve from your exercises. If you want to lose weight, it is a good idea to start slow and take a walk. Nothing that is done hastily lasts, and you want to push through, and lose those extra pounds. But we are not talking about taking a walk and standing still, looking at the trees, and having conversations with anybody else but yourself. Walk breaks are allowed, but the point is to keep moving and not do it too slowly, especially if you want to lose weight and push for the calorie burn. 

Walking at the right speed can help you lose weight and provide many health benefits for a new you. Put on some trainers and sacrifice 30 minutes of your time – a small price for what could possibly add an extra 20 years of life. 

Are you taking a walk? Consider walking up to about 3 mph; track your speed on your phone with a nifty app. Or, if you’re taking the high road and want to gasp for air, try to stick to 5 mph. 

We already share related articles like 12 essentials tips for the new runner.

What it Takes

All it takes is a decent running shoe and your willful spirit. Just remember that the intensity of walking and jogging benefits are different. Again, it comes down to the intensity of the physical activity. If you choose to take a walk, it will be lower intensity and provide a more relaxed activity that is still healthy and beneficial to your health. Imagine a brisk walk in a forest or any other natural setting, while listening to the beautiful sounds of nature. Nothing will relax yet rejuvenate your soul (and your body) quite like a day in nature.  

Now imagine running up an incline, sweating, gasping for air, and once again, think about that treadmill and why you can’t just live on vitamins and vegetables. If you choose jogging or running, you will still achieve a productive cardiovascular exercise session that naturally improves heart health. Although it’s challenging to stick to, you will get into it once you start noticing the difference it makes, and how it benefits your overall health. 

Hit the Road Either Way

Grab your walking shoes, open your door, put one foot in front of the other, greet the garden gnome, and breathe fresh air. You can sit around wondering whether you should walk or run, but honestly, just hit the road and see what works for you.  

If you feel that you are not in shape for a run or a jog, take a walk in a peaceful and safe area 1-3 times each day. When you start noticing the benefits of walking, you will quickly take it up a notch and start jogging. Soon you will feel the difference and embrace fitness for what it should be – healthy, positively self-conscious, and responsible. However, if you feel ready for the challenge and want to lose some serious weight, take a jog, or even a long run – the high intensity of jogging will revitalize you and have you losing those pounds by the mile. 

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