Running Vs Walking - Benefits
Of Each
Books to Improve your Running
Running and walking may be very similar
activities in terms of biomechanics but they are very different in other
aspects. These aspects may include elements such as calorie expenditure, impact,
efficiency and even the recovery periods. Although walking is good exercise for
those who are just starting to workout and previously did not do any exercise,
it is inferior to running in terms of total benefits. Those who start their
exercise by walking are encouraged to gradually increase the intensity to a jog
and then a run if they want to achieve the maximum benefits associated with
exercising on a regular basis. This article will compare running and walking in
an effort to help the reader understand the differences and how they can be
exploited to tailor a training program to help the individual to achieve his
personal goals.
Let us first consider an individual who is determined to lose 40 pounds of
excess weight. This individual may currently not be eating properly and may be
doing no formal exercise at all. The body requires a certain number of calories
each day to simply sustain life and perform daily activities. However, those who
participate in formal exercise sessions can increase the amount of calories they
need each day. This is helpful for promoting weight loss because creating a 500
calorie deficit each day will enable the individual to lose one pound of weight
per week. For those who have been sedentary through most of their life, walking
is a good introduction to exercise. This is because walking is a simple, low
impact activity which does not require any advanced training. People learn how
to walk at an early age and likely walk short distances each day during the
course of their daily activities. Therefore, walking for exercise purposes can
be as simple as putting on some comfortable clothes and a pair of sneakers and
heading outside for a leisurely stroll. Depending on the fitness level of the
individual these first few walks may only be ten minutes long and may require
the individual to stay on flat ground because hills would require too much
exertion.
This type of exercise may be very beneficial for promoting weight loss at first
because it is an increase in activity and calorie expenditure. The individual
may even lose a few pounds in the first week. This weight loss may continue for
some time but unless the individual modifies the exercise routine in terms of
distance, duration or intensity it is likely the weight loss will soon stagnate
and the individual will have difficulty achieving his original weight loss goal
of losing 40 pounds. In most cases, it will be necessary for the runner to build
up the intensity to a jog and then a run to enjoy the benefits he is seeking.
This is because running requires more calories than walking. Some may argue that
an individual will burn the same amount of calories walking one mile as he would
running one mile but this is simply not true. This is because walking is a more
efficient activity and therefore requires fewer calories than running requires.
An individual would have to walk approximately twice as far as they run to
expend the same amount of calories. This can be very time consuming because the
pace of a walk is significantly slower than the pace of a run and most people do
not have this much time to devote to exercise on a regular basis. Therefore, it
is worthwhile for the individual to improve his fitness level to the point where
he can run if he is really serious about achieving his weight loss goals.
Another important factor to consider when examining the difference between
running and walking is the impact of the exercise. Running is generally
considered to be a fairly high impact exercise with a great deal of repetitive
pounding. This can cause inflammation of the joints including the ankles, knees
and hips. Conversely walking is considered to be a low impact activity and is
therefore less harsh on the joints. However, it is the harsher impact of running
which makes runners less susceptible to bone loss later in life. Therefore,
individuals must carefully consider the effects of impact in deciding whether to
pursue running or walking as their primary form of exercise.
Finally, regardless of whether an individual chooses to focus on walking or
running for his exercise needs he should purchase equipment which is specific
for his chosen sport. There are shoes which are designed specifically for
walking as well as shoes which are designed specifically for running and it is
important to select a shoe which is designed for your activity of choice.
Walking shoes are usually stiffer and heavier than running shoes. This is
because the walking motion does not require as much flexibility as the running
motion. Also heavier shoes provide more cushioning for the foot. Although it may
seem as though runners would need more cushioning because of the greater impact,
runners typically choose lighter shoes because heavier shoes can make striding
more difficult for runners but does not have this same impact on walkers. If you
are unsure about the type of shoe to select for your activity consider visiting
a store with a wide variety of athletic shoes and a knowledgeable staff which
can help you make the right choice.
Click Here
to view the DVD.
