Walking and running are among some of the most popular cardio workout exercises. Given the liberty to choose, I am certain that you will be at a loss on which one will work for you. Both of them are ideal for weight watchers as they will help you lose calories and also improve your health.
Now that both of them seem to serve the same purpose, you are probably at a loss on which one is better. The walking vs. running debate is one that will not end anytime soon. Read on and get to learn the facts regarding which one will help you choose either of the two for your workout plan.
The Difference Between Walking and Running
According to a research conducted in 2012 in the Journal of Strength and Conditioning Research, people who run for a mile burn roughly 112 calories in the course of the exercise. In the course of the day, they also stand a chance of burning 15 calories.
For those who choose to walk, 89 calories are burned in the course of the exercise and 110 calories a few hours after the exercise. This indicates that running seems to be better than walking especially for weight watchers who desire to shed some of it.
It is evident that running makes you more prone to injuries. The risk becomes intense with the increase in the intensity of running programs. According to a study, the number of young men who jog or run as part of their daily exercise has a higher risk of 25% of injuries compared to those who walk.
This means that marathoners face an even higher risk of injuries. The percentage of people likely to sustain injuries while walking is a mere 1%.
So, Which One is Better?
The most appealing regimen for your workout plan is running every two or three days per week. The pace should be either slow or average. For those who are not fans of running, walking will also be ideal for you. You should make it a routine to take fast walks, preferably walk daily for you to reap the same benefits as those of someone who runs three or two days a week.
The preference of either walking or running will vary from person to person. Most people consider the trade-offs. For running, moderation is key since too little will not have any positive impact on your body. Too much of it, on the other hand, could turn out to be harmful since you will be prone to injuries or even worse, a heart attack.
According to Luiz Carlos Hespanhol, a Dutch researcher, running offers health benefits in a better way than walking. His study shows that five minutes of moderate running per day has benefits which are equivalent to walking for 15 minutes. Also, the study made it evident that a year of running for only two hours a week yields significant reduction of body fat and weight loss.
This helps in reducing the rate at which you are prone to suffering from a heart attack and also reduces the fat within the blood. Running also plays a major role in eliminating anger, tension, and depression.
It is the Intensity That Matters
What determines the effectiveness of your workout may it be running or walking is the intensity of your effort. For instance, walking briskly requires you to put in more effort compared to walking leisurely. Also, running uphill will ensure that you burn more calories than running on a level track.
The fact that running makes people more prone to injuries is no wonder. Despite that fact, running is known to have some lucrative benefits. It is actually believed that running plays a role in moderately prolonging life compared to walking from a research done by Peter Schnohr, a clinical cardiologist.
He emphasized on moderation since excess endurance exercises for a long period of time can lead to heart-related complications. Walking, on the other hand, is an ideal method of physical activity for someone who wants to reduce the injuries risk.
It also has significant health benefits. Researchers have found out that you can simply take walks to keep off diseases and live longer.
Important Tips for Runners
Running offers its benefits faster than walking. For this reason, I am certain that you are willing to choose it for your work out plan. If being prone to injuries worries you, here are some precautionary measures you can take to reduce the rate at which you are prone to injuries:
- Ensure that you run on the best ground that will reduce the risk of getting injured. Here is a variety of surfaces you should look out for when choosing your running trail: man-made tracks, earth, woodland trails, grass, and cinders.
- Wear good running shoes which have been specified for you by an expert. Make sure that you fit them as you buy to ensure that they will offer you the ultimate comfort as you run.
- As you run, use the correct technique. Increase the mileage you cover with time and don’t hesitate to get help from a personal trainer.
From the findings on the topic ‘walking vs. running’, there is no clear conclusion on which one is better. It is evident that both have lucrative benefits to our bodies. The choice of the one you will settle on for your daily or weekly work out plan depends on your preferences and needs. Consider the trade-offs and you will get the best exercise that is best for you, giving the best results and comfort.
I prefer mixing them up so that I can get the ultimate results from each. I run for about three days and take brisk walks for four days in a week. This keeps me vibrant and helps me achieve my body goals.
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