Running Vs. Walking: Which is "Better"?

Running Vs. Walking? 

Ihat's the age-old question. It has a lot to do with what your goals are.  Each has its drawbacks, and each has its benefits - but both are a much better option for one's health than staying plugged to the TV on the couch.  The bottom line is that you are moving your body.  That, and a sensible diet. It's actually a bit more complicated than it might seem, with a number of factors involved.  There are so many direct and indirect benefits to most physical activities.

But, if your main goal is to lose weight, then keep this in mind...

The more intense a physical activity, the more calories are burned. Therefore, if you run a six minute mile, you will burn more calories than leisurely walking a mile.  Plus, the "after-burn" calories you continue to expend after an intense exercise will be markedly higher than that of just a walk. However, if you maintain a brisk walk of 10 miles an hour or faster, the calorie burn quickly catches up to that of a run.  So, it greatly depends on the pace of the individual.

I've actually seen brisk walkers fly by "joggers".  Some of these power walkers even beat out experienced long distance runners. Just visit the mall some time early in the morning, and you'll know what I'm talking about.  Getting good exercise in an air conditioned environment - Pretty smart if you ask me.

Calorie burn also has to do with how fit a person is.  A seasoned runner will typically burn fewer calories than someone just starting out for the same distance & speed run.  The new runner's body is working harder and less efficiently. Also, the heavier you are, the more energy you burn (now, I'm now suggesting that you start with daily fast food lunches to put on more weight).

Now, let's talking about impact.  By its nature, walking is low-impact.  Less stress on the shins, knees, bones, back, and body in general.  Hence, the explosion in well-cushioned running shoes.  If you do partake in running, try to run on less hard surfaces, like dirt.  Also, asphalt vs hard concrete is a better option.  You want the benefits of exercise, but not at the expense of long-term harm to your body.

Some important considerations to keep in mind:

• A proper Warmup is critical.  Even if you plan on walking, it's important to get your blood flowing before you start.

• Keep a good posture.   Don't slouch when running or walking, and keep as tall as possible.  Remember to stay relaxed.  

• Breathe!  Try to regulate your breaths to keep in sequence with your pace.  This is part of being relaxed, and can have a positive impact in your overall routine and enjoyment.

• Using a heart monitor is a great way to gauge your exertion level. If you want to increase or decrease your heart rate, modify your pace and exertion according.  If you want to increase your heart rate, try moving your arms or quickening your steps.  Just remember to know your limitations, and don't over do it.

• For the beginners, start slow.  Don't go for the five mile run right off the bat.  Walk at first, then build up to a jog.  You will be using muscles that you've not used for awhile, so it's all new to your body.  It's amazing, though, how quickly our bodies adapt, so take it slow and conservative.  You'll get there.

Hear's to your Health!

Disclaimer:  This information has been provided by Dr. Kevin Crawford, Lubbock Sports Medicine as general information only. It is not intended for any patient or specific situation.  Exercise with care and under a doctor's supervision.

Lubbock Sports Medicine

Dr. Kevin Crawford, MD

4110 22nd Place Lubbock, TX 79409

(806) 792-4329