Should You Walk or Run?

Should You Walk or Run?

Exercise and a healthy diet are important components of weight loss or maintenance. Not all exercises are created equal in terms of calorie burn.

An hour of fast walking at 165 pounds will burn roughly 300 calories. Or, if you run at a 10-minute-per-mile pace, you can burn 300 calories in 24 minutes.

Long walks or short runs are chosen for reasons other than calories. Exercise physiology content manager at the American Council on Exercise, Jacque Crockford, says it depends entirely on the individual. “If time is limited, which is often the case, a short, intense workout can help get you moving and burn calories. Walk instead of running if time is an issue or you have joint/musculoskeletal issues that prevent you from running or doing intense exercise.

If you have the time and ability to walk or run, you may want to consider the benefits of each exercise beyond calorie burn. Here’s how to use both types of activities to achieve your health goals:

Photo by Alexxander Redl
Photo by Alexxander Redl

WALKING BENEFITS

The National Runners’ and Walkers’ Healthy Study looked at the effects of walking and running on blood pressure, diabetes, and cholesterol. Compared to runners, walkers had a lower risk of developing these conditions. For example, runners reduced their blood pressure by 4% while walkers reduced it by 7.2%. Runners reduced their risk of coronary heart disease by 4%, but walkers reduced their risk by 9.3%.

RUNNING BENEFITS

Running may help people maintain a healthy weight, according to a study that surveyed over 15,000 walkers and 32,000 runners. Runners were found to be thinner than walkers, and remained so for six years. This was true for all age groups, even older runners who ran shorter distances and burned fewer calories than age-matched walkers.

For example, vigorous exercise like running causes greater increases in metabolic rate and appetite suppression than moderate exercise like walking, says study author Paul Williams, PhD, a statistician staff scientist at California’s Lawrence Berkeley National Laboratory. “Running appears to slow age-related weight gain better than walking.”

ADDING STRENGTH TRAINING BENEFITS

In addition to walking or running, you should lift weights twice a week to lose or maintain weight. According to a study of 1.7 million Americans, 30 minutes of aerobic exercise like walking or jogging twice a week reduced the risk of obesity.

Crockford suggests “walking [or] running… Monday-Friday and weight training Tuesday-Thursday.” It helps maintain muscle and bone mass. Strength training can build muscles and burn fat.

BUT WHO NEEDS IT?

Strengthening exercises like side lunges can be done while walking or running. “Improving ankle mobility and hip stability is critical,” says CJ Hammond of Los Angeles. When in doubt, consult a trainer or physical therapist who can customize an exercise program for you.

SET A START POINT

Athletes should consider their prior workout experience and current fitness level. Prepare yourself mentally and physically, especially if you’ve been more sedentary in the past.

Begin by increasing your walking frequency and intensity, then gradually adding running bursts to your routine. “Getting back into exercise can be difficult,” Williams says.

To avoid injury or burnout, start slowly. “I recommend 3–4 days of running with rest for beginners,” Hammond says. One minute running, two minutes walking, says Crockford. Build up to 20 minutes of running with an on-off plan.

EXERCISE DURING AND AFTER

Aim for 150 minutes of moderate-intensity walking or running per week if you want to lose weight. You’re probably in the right zone if walking or jogging while talking is difficult.

Increase your walking or running time to lose weight.

Exercise more and eat less, says Crockford. Athletes should increase their endurance at their own pace, depending on their goals, current fitness level, and previous exercise experience. Begin with a basic plan and progress to longer, more intense intervals.

VERDICT

You should focus on the overall distance traveled rather than the time spent exercising.

“Aim for 3 miles rather than 40 minutes of walking or running,” Williams advises. Energy expenditure estimations by distance vary more than time-based estimates.

Finally, Crockford suggests picking up a hobby. So you stick with it either walk or run

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