Many people in Livermore, CA, who want to lose weight and burn more calories start walking or running. If you’re talking about calories per hour, the answer is clear. Running beats walking because it’s more intense, and intensity helps determine the calories you burn. If you’re talking about distance, the answer might surprise you. It’s not as clear-cut as you think. No matter which you choose, both are beneficial for your health.
Running burns calories faster and may burn more calories.
The high-impact nature of running makes stress injuries more likely. It causes runners to absorb an impact three times their body weight, leading to shin splints, stress fractures, and ITB friction syndrome that affects the knee. The risk for runners is 20 to 70 percent compared to 1 to 5 percent for people walking. Always check with your healthcare professional before starting any program of exercise.
Walking fast may burn as many calories as running without the potential for injury.
Many studies compare running and walking. One found that walking fast burnt as many calories as slower running without the high-impact effect. Comparing fast walking, where one foot is always on the ground, with slow running, where both feet leave the ground, the calories burned are almost the same. As the intensity increases in either running or walking, it increases the potential for afterburn. Afterburn is the body’s attempt to get back to normal, which increases calories burned for hours.
Putting more effort into your walk can increase the calories you burn.
Running isn’t the best option for everyone. People with issues with their knees, hips, and lower joints shouldn’t run unless their healthcare professional gives them the okay. Running causes pounding on the joints and exacerbates the problem. You don’t have to feel like you’re a picky for walking. It’s just as healthy. You can burn more calories by making a few changes. Pump your arms hard as you walk. It increases the calories you burn. Wear arm, leg, or waist weights. The extra weight causes you to burn more calories.
- If you modify your walking pace, walking at peak intensity for a while and then reducing the intensity to a moderate pace, you’ll turn your walk into a HIIT—high intensity interval training—workout that burns more calories.
- You don’t have to gasp for breath to reap benefits. Running and walking both increase endurance. Like running, if you’re walking, try to increase your speed the more you do it. Both extend your life and boost brain power.
- Whether you’re walking or running, stay safe. Take a phone and allow a family member to track your phone. Wear reflectors if you do it in the early morning or at dusk. Dress for the weather.
- You can break up your walk or run into smaller sections of time. You don’t have to do it all at once. You can break a half-hour walk or run into three ten-minute units or ones that fit into your schedule.
For more information, contact us today at LIV Fitness