You hear a lot of people talk about running being bad for your knees, jolting you too much, and the like. This leads many people to believe that running is not good for you. So the next logical question is whether walking gives you the same benefits without the negative side effects. Is walking really better than running? I’d say there are pros and cons to each, depending on your goals. It has been my experience that it is good to do both.

In fact, I have competed in road races where I combined walking and running and actually beat the times of people who ran the entire distance. This walk/run method was made popular by Jeff Galloway, and I highly recommend it to anyone who is on the fence about whether or not he should try it. Basically, you run for a set amount of time, then walk for a set amount of time, and repeat that pattern throughout the run. He normally ran 7 minutes and walked 1 minute. The key is to start the pattern right away, before you get tired. It feels a bit strange at first to switch to walking 7 minutes in a race while everyone else is having their energy boost at the starting line. People will drive you crazy. Just stand firm. Stick with the plan. You may be being passed at mile 1, but rest assured your time will hit around mile 15. The masses will recede as you pass as if you just started the race.

In addition to giving you a nice head start in marathons, walking is just as beneficial to your fitness as running. Both are great for you if you develop proper form. I found a 2 hour seminar presented by a physical therapist on proper running form that really changed my running form. By understanding the mechanics of how the body reacts when it’s working, you can really conserve a lot of energy and prevent a lot of injuries. If you can find a similar class or seminar, it would be worth it.

If you’re just trying to stay fit, then walking is absolutely as effective as running. If you really want to increase your level of endorphins, I think running has a small advantage. If you’re competing in marathons or half marathons, I really think there are a lot of advantages to the run/walk method. Of course, if you’re an elite runner with marathon times under 3 hours, you’ll probably lose time running/walking. However, if you’re a middle-aged person just trying to improve your personal best, then running/walking will work just fine for you.

Just remember this: when it comes to exercise, it’s better to move than not move. So if you’re not feeling the rush on a particular day, just walk.