Running Vs Walking – Which One is For You?

Weight Loss Through Walking

The simplest, most convenient and the least expensive of all exercise options would be walking. Most anyone can do it. With a good pair of shoes and a little willpower, walking can be done anywhere, anytime. Walking as a form of exercise can vary depending upon your goals.

For those who are overweight or have lived a sedentary lifestyle for a long time, moderate walking programs are an excellent option. There is low impact on the joints with walking. You can begin slowly, setting a moderate time goal of as 15 minutes a day or a distance goal of a quarter or half mile per day. As your stamina improves, so will your cardio-vascular performance. Before long you will be able to walk for longer periods of time or greater distances. You also have the option of many locations to choose from. Parks to malls to a treadmill in your home can all be used to your advantage. Walking as little as 30 minutes each day at a speed of three miles per hour will burn about 188 calories per day or 1316 per week depending on your weight and other factors. The longer or faster you walk, the more calories you will burn.

Power or Fitness Walking

Power or fitness walking is for the somewhat more advanced walker. Beginners can power walk but should start at slower paces and build up to the more energetic pace they desire. Most people think of power walking as having exaggerated strides and arm movements. These tend to lead to injuries. Rather power walking involves walking at an accelerated pace while using the proper technique.

Determine your current pace by visiting a local park or school that has a track. Most tracks are a quarter-mile. Time yourself doing enough laps around the track to complete a mile, usually 4. Divide the number of minutes it takes to complete the mile into 60 minutes to determine your speed. For example if it takes you 20 minutes, your speed is 3mph (60 mins. /20 mins. = 3mph). This is your base starting time. It doesn’t matter what your starting speed is. The idea is to improve upon it. Power walking should be practiced four to six times a week for duration of 20 to 30 minutes each time.

The proper technique involves walking by rolling your foot from the heel through the instep to the toe. Longer strides don’t help as much as more short quick steps done correctly. Your arms should be bent at the elbows and your hands in relaxed fists. Pump your arms as you walk to burn more calories. This will also help keep your fingers from swelling as they would if they hung by your side. The pace you’re shooting for is the one you’d use if you were later for your best friend’s wedding. You shouldn’t be jogging but as close as you can be without actually doing it. Keeping your butt muscles clenched will firm your butt more quickly too.

Race Walking

Race walking is an official sport. As such, there are rules that govern it and definitions that explain it. The USA Track & Field (USATF) which governs all track and field sports in America defines race walking in this way:

• Race walking is a progression of steps so taken that the walker makes contact with the ground so that no visible (to the human eye) loss of contact occurs.
• The advancing leg must be straightened (i.e., not bent at the knee) from the moment of first contact with the ground until in the vertical upright position.

The technique can be difficult to learn and doesn’t generally afford very much speed in the beginning. Practitioners are usually injured runners looking for an alternative to running, runners seeking a new sport, walkers looking for a new fitness program or non athletes looking for ways to get in shape.

To be successful in race walking, you have to be willing to spend time developing the technique and building up previously unused muscles to do so. Speed will not come for some time while you focus on doing it correctly. The major advantage of race walking is as an alternative to jogging or running. It allows participants to compete or to exercise at higher paces than everyday walking or power walking but reduces the risk of injury associated with jogging or running.

Benefits of Any Walking

Aside from the obvious benefit of losing weight, walking has many other health benefits. Like any work out which strengthens muscles, walking strengthens your heart allowing it to work more efficiently. This can reduce the stress on arteries and reduce blood pressure. Walking just 30 minutes a day can reduce the risk of heart attack in women. LDL cholesterol, the “bad” cholesterol, can be reduced by physical activity such as walking. Numerous studies have reported effects from walking can also:

• Improve sleep
• Relieve arthritis
• Improve overall mood
• Lower stress levels
• Relieve back pain
• Lower risk of stroke
• Reduce risks f breast cancer or type 2 diabetes

Running for Weight Loss

Running to lose weight is an excellent option as long as you are willing to take your time. Beginning gradually, you need to learn about the sport and what your body can handle. There are many do’s and don’ts for beginners. Let’s look at some of them.

Dehydration can happen when you lose body fluids through sweating or respiration while running and you don’t replace them. A good way to determine the loss of body fluids is to weigh yourself before running. Afterwards, remove any sweat-soaked clothing and weigh yourself again. For every pound lost you should drink 16 oz of water as soon as possible. You can also drink a little water before and during your run to prevent dehydration.

Being too eager can bring a multitude of problems to an inexperienced runner. Striving for too many miles in the beginning can cause shin splints, muscle cramps, joint pain and even stress fractures. These injuries can undermine your plan and sideline your fitness program. Start slowly. Run three to four times per week. Try to run between one and two miles each time until you feel your flow coming to you. Increase gradually to avoid injury.

Having the proper footwear is important to prevent blisters and discomfort. If your feet hurt, you are not likely to continue with your program. Buy a pair of shoes designed for running and fitted to your foot. Break them in before starting your program.

Cross Country Running

This type of running is done for long distances such as 5K (3.1 miles) and 10K (6.2 miles) across terrain that changes throughout the course. This allows for using different strategies in dealing with the terrain and length of the race, making it more appealing to cross country runners. Cross country is usually a competition in which teams of runners compete. The performance of the whole team determines the winner. Cross country training takes time and is difficult. Practicing includes running lots of miles each week to build endurance for races. Training also has to include running up and down ills and pacing oneself for the overall race. Individuals can also train and run cross country style for their own pleasure or as a way of staying I shape.

Marathon Running

A marathon is 26.2 miles.  Participating in your first marathon will require plenty of time to train. If you are already in good shape, 16 weeks may be enough time before tackling the first marathon. If you are not in ideal shape, you should plan on at least a year to get into shape and then develop the stamina and mental attitude necessary to compete in a race as challenging as a marathon. It is recommended that you be able to complete runs of 15 to 20 miles at least three weeks before the race. Be sure to allow plenty of time to build up to this goal.

Benefits of Running

Many runner s describe a runner’s high or euphoria from running. Weight loss is another common benefit derived from running. Certainly those are benefits to be desired but there are many other reasons to run. Running also lowers the blood pressure which results in fewer heart attacks and strokes. Running slows the aging process as muscle and bone loss are decreased by those who exercise regularly as they age compared with those who do not. Runners often achieve better coordination and fluidity of movement than non-runners.

Summary

Whichever you chose, running or walking, there is a style for you. Weight loss, improved health and general overall well-being can all be had by selecting the walking or running style that suits you and your preferences or needs. Walking is less stressful to joints and easier to accomplish for the less experienced athlete. Running will burn calories more quickly and enhance coordination more than walking. Your choice should be determined by your current physical capabilities, your interests and you goals.

Short Summary

There are many different techniques to walking or running as a form of exercise or sport. This article attempts to outline the differences and benefits of each. The walking or running enthusiast shoud be able to determine what style best fits his own abilities and set of goals.