As a fitness and health expert with years of experience in both personal training and sports science, I'm often asked which is better for overall health and fitness: running or doing squats. Both exercises have their unique benefits, and the choice between them can depend on various factors including personal goals, health conditions, and preferences.

Running:
Running is an excellent cardiovascular exercise. It's known for its ability to improve heart health, increase lung capacity, and enhance the efficiency of the cardiovascular system. Running regularly can lower the risk of chronic diseases such as hypertension, stroke, and type 2 diabetes. It also helps in burning a significant amount of calories, which is beneficial for weight management and overall fitness.

Squats:
On the other hand, squats are a form of resistance or strength training. They are highly effective for building lower body strength, particularly in the quadriceps, hamstrings, and gluteal muscles. Squats also engage the core, which is important for balance and stability. Unlike running, which is a predominantly aerobic exercise, squats are anaerobic and can lead to increased muscle mass. This increased muscle mass can boost your metabolism, meaning you burn more calories even at rest.

Muscle Activation:
When comparing muscle activation, squats indeed activate more muscles throughout the body. They are a compound exercise, meaning they involve multiple joints and muscle groups. This makes them a more efficient workout if your goal is to build strength and muscle mass.

Calorie Burn:
In terms of calorie burn, while running can burn more calories in a single session due to its cardiovascular nature and the continuous motion involved, having more muscle mass from resistance training like squats can increase your resting metabolic rate. This means that over time, you could potentially burn more calories with a routine that includes squats, even when you're not actively exercising.

Injury Risk:
It's also important to consider the risk of injury. Running, especially if done improperly or on hard surfaces, can lead to issues such as shin splints, runner's knee, or stress fractures. Squats, when performed with proper form, are generally safer for the joints as they are a weight-bearing exercise that can be modified to suit different fitness levels.

Personal Goals:
Ultimately, the decision between running and squats should align with your personal fitness goals. If your primary aim is cardiovascular health and you enjoy the outdoors or the rhythm of running, then running might be the better choice for you. If you're looking to build strength, increase muscle mass, and improve functional fitness, then squats could be more beneficial.

Conclusion:
Both running and squats are valuable exercises, and the best approach often involves incorporating both into a well-rounded fitness routine. Running provides cardiovascular benefits and helps with endurance, while squats build strength and muscle mass. By combining these two forms of exercise, you can achieve a balance that promotes overall health and fitness.

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Squatting activates more muscles. Running is a great exercise for your heart and calves. ... Resistance training in general creates a larger muscle stimulus than running and the more muscle you have, the more calories your body burns at rest.read more >>