The short answer: no. The long answer: it depends.
“Both running and walking require minimal gear investment, but I would stress that quality running shoes are crucial for both activities,” says Mooney.
If you want to jump on the gear bandwagon/take your running up a notch you’ll probably want to invest in a good pair of shorts, a decent hat, sunglasses, gels, a smart watch, water bottle – the list goes on. Ditto for walking, plus if you’re hiking long-distance you might want to add a rucksack and walking poles.
Basically, both activities can be as cheap or as costly as your capitalist urges to spend spend spend will allow.
At a very basic level, all you need for either is some comfortable clothes, and a good pair of comfortable trainers. That’s it.
Am I going to get injured?
Unless you’re pioneering a pretty innovative walking technique, it’s going to be difficult to get injured walking – except for maybe if you’re hiking across Australia, or something. Running is a different game.
“Injuries are higher in runners who do not incorporate resistance training into their routine,” says Telegadas. “This is due to repeated stress placed on the ankles, knees, hips, lower back, etc. Total body training splits performed twice a week can help.”
Telegadas also notes that “Rates of physiological burnout are higher in running due to its dull and monotonous training modes.” But, there are arguably more ways to mix up your running – sprints, circuits, trail runs etc. – than simply walking.
With either activity, Mooney recommends a proper warm-up, an emphasis on mobility exercises and incorporating sufficient rest days.
What’s the best plan for my fitness?
If you focus solely on running it’s likely you’ll burnout or injure yourself. If walking is your only exercise, you’re going to struggle to really get your heart rate up enough, or force your body to work hard enough, to capture the same benefits. Plus you’ll likely be walking for hours at a time – not an attractive prospect with dodgy British weather and/or a busy schedule to juggle.
“A balanced approach combining walking and running is highly effective,” says Mooney. “Create a realistic schedule that aligns with your lifestyle, alternating between walking and running, and allowing for mobility-focused recovery days to prevent overexertion. Consider running or walking in place of using public transport, or join a Run Club with a friend so you can exercise and socialise simultaneously.”
Telegadas recommends using apps like Strava or Garmin to track mileage, pacing, and overall progress if you’re new to either activity. For a balanced week, he recommends heading out for a run Monday, Wednesday and Friday, gradually covering more distance but at a slower pace as the week progresses. In between, he suggests walking 8-12K steps, or stopping entirely at the weekends for a well-earned rest. After all, there’s nothing wrong with putting your feet up every now and then.
