Hiking vs. running: What’s the difference? Which is more beneficial to health? If you’re wondering about this question, let us help. Let’s read to clear your query!
#1. Hiking vs. Running: Comparison Table
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Running |
Hiking |
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| Cardiovascular benefits |
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| Calories burned |
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| Impact |
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| Muscles used |
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| Injury risk |
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| Terrain |
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| Time required |
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| Accessibility |
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#2. Running Vs. Hiking: What Are the Main Differences?
Hiking and running, which will work best for you? Each is an excellent solution for getting outdoors and adding enjoyment to the usual workout regimen.
But are there more advantages to hiking than running? Or vice versa? The answer is quite tricky.
1. Accessibility
Hiking is more accessible because it is suitable for anyone who can walk. It can be a short, gentle forest walk.
On the other hand, running will be less accessible to everyone. It is unsuitable for pregnant women, injured people, heart disease, or overweight people.
Winner: Hiking.
2. Kinds of Terrain
Hiking will allow you to overcome tougher terrain, which you won’t get when running.
If you are just starting trail running, you should avoid slicker trails and prioritize flatter terrains such as rolling hills or forests.
Meanwhile, hiking will allow you to approach more steep and exciting trails that might even involve climbing and scrambling.
It generally depends on your ability. But in the beginning, you can add more terrain to your hiking than running.
Winner: Hiking.
3. Time Required
Of course, it will take you longer to hike ten miles than to run the same distance because running allows you to move faster. So running will be ideal for those who have a tight schedule or want to go out more often.
Winner: Running.
4. Necessary Gear
You need suitable footwear for both activities. While some individuals like to wear hiking boots for hiking, many choose running shoes.
Whether running or hiking, you should wear breathable and waterproof clothing if you have to move in wet conditions.
For hiking, you should also consider wool socks as they prevent blisters. Also, women typically want one bra top for a running session but unnecessarily for hiking.
But if you plan on hiking more extended distances, you can bring your hiking poles as well as prepare a backpack. Meanwhile, running requires you to bring as little as possible.
Overall, it’s up to you to prepare your gear for either sport. So we decided to leave the result a draw in this category.
Winner: Draw.
5. Injury Risk
High-impact sports have a higher risk of injury. So running is a bit riskier than hiking. Running can cause common injuries such as Achilles tendonitis and plantar fasciitis.
Hiking is not necessarily injury-free. One of the most typical hiking injuries is a blister that is uncomfortable but relatively easy to heal. In addition, hiking can also cause unwanted sprains and strains.
For both activities, wearing the proper footwear should help minimize injury.
While not every run will result in injury, studies show that a runner has a higher injury rate than a hiker and walker. So hiking will be the winner in this category.
Winner: Hiking.
6. Muscles Used
Both hiking and running are excellent for strengthening your leg muscles, such as hip flexors, glutes, hamstrings, calves, and quads. In addition, both activities also have a strengthening impact on abdominal muscles, stabilizing you in motion.
Winner: Draw.
7. Impact on Joints
Hiking is a low-impact activity in most cases. It is supposed to be easier for your joints.
On the flip side, running is supposed to be a high-impact activity. Many people think this will wear down the cartilage in the knee joints, causing them to develop arthritis.
However, most people believe that running will help reduce joint stress and that repetitive motion helps lubricate the joints.
If you’re pregnant, have arthritis, an injury, or are overweight, hiking is the way to go. But if you are in good form, you will benefit greatly from running.
Winner: Draw.
8. Cardiovascular Benefits
Cardiovascular exercise is any form of activity that increases your heart rate. So both hiking and running can be great cardio exercises.
Running is a high-intensity cardiovascular exercise. But overrunning can do more harm than good.
But if you’re doing things in moderation, both activities appear to be equally beneficial regarding cardio.
Winner: Draw.
9. Calories Burned
Running within one hour will allow you to burn more calories than hiking within one hour. But you are more likely to hike for longer than you run, allowing you to end up burning more calories.
For instance, a 175 lb person running for one hour (at a pace of ten minutes per mile) will burn about 840 calories. But the same person will burn about 1008 calories when hiking for two hours.
Since the number of calories you burn depends on how long you prefer to move, there is no winner in this category.
Winner: Draw.
#3. Running Vs. Hiking: Which One Is Better?
Both running and hiking offer great physical benefits to your body and require a few technical items.
Running is somewhat less accessible than hiking and carries a higher risk of injury. However, it will be a good strength exercise you should not ignore just because of its minor disadvantages.
#4. FAQs
Below here is common questions and answers related to Running Vs. Hiking.
Why Is Hiking Harder Than Running?
Nearly anyone can go hiking without worrying about injuries like running. Hiking requires your gluteal muscles or glutes to work harder to support your weight and the additional weight of the hiking backpack.
However, it won’t let you burn as many calories as running. Running is a more vigorous cardiovascular activity and can potentially burn more calories than hiking.
Is Hiking Healthier Than Running?
Although hiking burns fewer calories than running, it is safer with fewer injury rates.
What Happens if You Hike Every day?
You will benefit from hiking every day. It will help you lose weight, reduce disease, strengthen muscles and optimize endurance. It will also reduce stress.
How Many Miles Should a Beginner Hike?
If you’re just starting out, you should consider a hike under 5 miles with minimal climbing. Making a training plan is essential if you prefer to do a longer hike.
What Should You Not Do While Hiking?
Here are some things that you should avoid when hiking:
- Not do your research
- Wear the wrong clothing and footwear
- Not bring enough water
- Not knowing your hiking gear
- Not be considerate
- Not follow trail etiquette
- Go off the trail
- Eat wild fruit
- Leave a trace
- Hike alone
How Much Water Do I Need for a 5-Hour Hike?
So, if your hike will be five hours, you need to bring at least 2.3 liters (10 cups) of water for each person.
Remember that it is just general rules, and some people drink much more water than that. But it is still a good guideline to follow.
What Are the Benefits of Running?
Here are ten health benefits of running:
- Running will add years to your life and life to your years.
- Regularly running will help you sleep better.
- Running may improve your back and knees.
- Running helps you lose weight.
- Running improves your immunity.
- Running reduces your blood pressure.
- Running enhances cognitive function and lowers cognitive decline and Alzheimer’s.
- Running lowers the risk of many cancers.
- Running enhances glucose regulation and lowers the risk of pre-diabetes and diabetes.
- Running enhances mental health and reduces depression.
How Will Running Change My Body?
Regular running can reduce the risk of heart disease and strokes. In addition, it will help you lose weight and stay in shape effectively.
What Are the Disadvantages of Running?
Here are five common everyday running cons:
- Increased chance of certain types of stress injuries to tendons, bones, and cartilage, including the knee.
- Your toenails turn black.
- Irritating the skin of your feet.
- Overactive bladder.
- Tummy trouble.
Why Is It Better to Run in the Morning?
The weather is typically cooler in the morning, thus more comfy for running. Running during the day can make you feel safer running after dark. In addition, a morning workout may deliver an energy boost to help kickstart the day.
