From the action characteristics, one foot is always on the ground when walking, and both feet leave the ground for a short time when running. Therefore, an important rule of race walking competition is that race walkers must always keep one foot on the ground to ensure that they are walking rather than running.

Judging from the exercise effect, running consumes significantly more exercise calories. Taking the weight of 60KG as an example, walking at a speed of 4 kilometers per hour consumes 180 calories, and walking at a speed of 6 kilometers per hour consumes about 360 calories. After running, the heat consumption at 8 km/h is about 500 kcal, and at 10 km/h, the heat consumption for one hour is about 600 kcal. So walking is basically a low-intensity exercise, and running is a moderate-intensity exercise.

The choice of exercise mode depends on the fitness goal and exercise stage. For example, for friends who have just started fitness, if they are getting heavier and heavier, suddenly starting running may lead to physical discomfort and have a great impact on joint bearing. Therefore, it is necessary to consider starting a fat reduction program from a brisk walk. Generally speaking, walking consumes little. Once the physical fitness is improved, it is necessary to train mainly with more intense aerobic exercise (such as running) to improve the effect of reducing fat.

Walking and running are not suitable for another friend's muscle gain goal. Although long-term aerobic exercise has a good effect of reducing fat, it will also lead to muscle loss, which runs counter to the goal of increasing muscle. However, aerobic exercise is still needed in the muscle building stage, just need to limit the amount of aerobic exercise.