To Run or To Walk?

Health Benefits Walking vs Running

The hot topic for today: If running or if walking is better for a healthy lifestyle. In this post I will outline the benefits and drawbacks to both and answer some of the fleeting questions regarding calories, fat, muscle, and individual needs. You may see that choosing to go for a run or walk is even more of an individualized choice than just preference. Here are some pros, as well as cons, for both:

Running

+Pros

• Burns more Calories quickly
• Higher intensity aids in boosting metabolism
• Slightly greater benefit to bone and muscle mass
• Slightly greater benefit to strength of heart and lungs
• More time effective

-Cons

• Greater risk of injury/ higher impact
• Need for higher starting fitness point
• Increased skill requirements
• Less time efficient

 

Walking

+Pros

• Beneficial to bone and muscle mass
• Also associated with decreased blood pressure and weight loss/ maintenance
• Less risk of injury/ lower impact
• Less skill requirements
• More time efficient

-Cons

• Burn less Calories in given period of time
• Slightly less benefit to muscle mass and bone density
• Slightly less benefit to cardiovascular system in short term
• Less time effective

*Notice* this list is not the end-all debate to running or walking. It also demands, and deserves, further explanation.

If you shook your head back-and-forth or in some way denied the first bullet point for running, you are not alone. How many are positive they have read somewhere at sometime that running and walking the same distance burn the same amount of Calories? I was in that boat not too long ago. But, the numbers don’t lie, and many studies have proven otherwise. It has been shown that in average circumstances, running a specified distance will burn near twice as many Calories as walking that same distance. (I say average conditions here because after a certain speed walking does use more effort and energy than running does; but, this is often the point where people switch from a fast walk to a jog.)  When you examine the evidence this makes sense, whether you want to believe it or not. The more energy-intensive an activity is, the more Calories it will use/burn off. This is because the act of consuming oxygen and exhaling carbon dioxide uses calories and the more intense the exercise, the higher the HR, and the more oxygen is needed. Thus, running would likely cause more Calories to be used as your body requires more oxygen for this activity than it does for walking. From this, it is also clear that running burns Calories at a quicker rate than walking because you are sucking in air at a quicker rate over a given distance.

Which exercise you perform could also depend on your schedule. In the above list I made a distinction between what is time efficient and what is time effective. I have labeled running as more time effective because with running you are able to burn more calories, and get more ‘bang for your buck’, in a shorter period of time. Walking is less time effective because you must walk for a longer duration of time to burn the same amount of Calories. On the other hand, running is less time efficient because you must block out a chunk of time to do it. There is preparation that you must do before running, and after you most often need to take a shower before continuing with your day. Walking is more time efficient because it can be done at any point in the day. It can be broken up into different blocks of time throughout the day and there is little to no preparation needed for walking.

In the end, whether you go for a vigorous run or casual walk to get your physical activity in depends on you. It depends on your current health, current fitness level, and current desires. Use your best judgment. If you are feeling ill, maybe recently twisted an ankle, then go on a walk. It will not seriously impact a workout regimen if you do take a day from your usual run to walk instead. Just keep in mind the above pros and cons for each, and make your decision from there. What is important is to stick with the exercise routine you choose and to vary your activity within it. Even if you’re a running guru, don’t be afraid to lift a few weights now and then. Consider bodyweight workouts such and push-ups and pull ups. And as always, do not forget to stretch. As discussed in our previous post, keeping muscles stretched and working on flexibility is a must in injury prevention. So engage your muscles and keep making strides toward a healthier lifestyle.

 

Energy Burst Treadmill workout for the Busy Body

After a quick stretch warm-up, Start at a 3-4 mph walk for 2 min,  switch to a full out   [1] sprint for 30 seconds, back to 3-4 mph walk for 1 min., sprint 30 seconds, 3-4 mph 1 min., sprint 30 seconds, get off, 10 burpees, 15 push ups, 30 sit ups. All back-to-back with minimum rest time between exercises (this will keep HR up). Stretch. Total of 10 minutes and done!

 

Posted By: Jennifer

Live, Laugh, Love Your Body

^[1] Image courtesy of  iosphere from FreeDigitalPhotos.net