Time is very valuable. So, if time is spent trying to lose weight but the goal is not met, that time is wasted. If the main objective is to lose weight or fat through exercise while maintaining health, then choosing the right exercise is crucial. In this case, the question often arises: Running vs Walking which is better for fat loss? The quick answer is running. Studies show that moderate-intensity running strengthens the heart and regenerates mitochondria in cells, providing energy to the muscles.
Running vs Walking
“Generally, anyone can say, running burns more calories than walking because running is balanced with weight. As the weight decreases, the level of running will also increase,” explained April Gatlin, a senior trainer at the California-based health care organization “Stride Fitness,” in a report published in It’s Not That.com. If there are no results after this, it is understood that the level of running should be increased.
“Once you get used to running at a certain pace, you don’t burn fat as effectively anymore,” says Gatlin. This requires extra effort to increase the heart rate. Start running slowly after running fast for a while and then rest for a while. Then jog again—this method burns calories faster because it increases the heart rate.
Why is Running More Beneficial?
Speaking about the benefits of running, Professor Dak Chul Lee of Loyola State University said, “The relationship between walking and running is more effective because speed is not the only important factor. In walking, you take one step at a time, but in running, you take several steps, which results in a relatively high energy requirement.”
Even starting to run at a very slow pace forces the heart and lungs to work harder, increasing the body’s ability to perform strenuous activities.
Federal health guidelines recommend 150 to 300 minutes of moderate exercise per week. It is assumed that walking is half as effective as running. On the other hand, when considering life expectancy, some studies show that running is more beneficial than walking.
In 2011, researchers collected data from nearly 400,000 Taiwanese adults on vigorous exercises such as jogging and running, and moderate exercises such as brisk walking. It showed that walking five minutes a day can increase life expectancy as much as walking 15 minutes. Additionally, running 25 to 105 minutes each day can reduce the risk of death by up to 35 percent.
If you’re looking for an overall beneficial ‘cardio’ exercise, start running in sneakers today. “Anyone can do this, and you don’t have to spend money. Just go to the park,” said Gatlin. Besides contributing to weight loss or fat reduction, this physical activity also helps strengthen the muscles. A study conducted by ‘Iowa State University’ showed that even five to 10 minutes of running reduces the risk of premature death and heart disease.
Why is Walking Important?
Whenever the benefits of running vs walking are discussed, two key points must be kept in mind. One is the effect these exercises have on the body’s fitness, such as increasing heart and lung function. The second is whether life expectancy increases as a result.
Allison Zielinski, a sports cardiologist at Northwestern Medicine’s Bluhm Cardiovascular Institute, says the gold standard for fitness testing is the VO2 max method. It measures oxygen levels in the body during intense exercise and is also used to estimate life expectancy.
A study conducted on nearly two thousand middle-aged men and women in 2021 showed that even small steps like walking a few steps a day can help improve VO2 max conditions. However, the benefits are even greater when walking or running at a slower pace, as it helps increase heart rate and breathing.
“Walking is considered light-to-moderate exercise if you can talk but not sing,” says Olenik. Research shows that moderate-intensity running strengthens the heart and regenerates cells, forming mitochondria, which provide energy to the muscle.
It’s not necessary for everyone to run. Running can be difficult at the beginning of exercise, especially with a heavy body. And it’s well-known that walking also burns fat. “It’s best to walk uphill,” says Gatlin. This is called an ‘incline walk,’ an exercise that involves many muscle groups.
Almost all the muscles in the lower body, from the ankles and feet, become stronger. As a result, not only is fat shed, but the legs, hips, and feet also become stronger, reducing the chance of paralysis. This is why cardio exercise is important for weight loss.
Walking is one of the simplest and most effective exercises in the world. A daily walk can help prevent anxiety, depression, diabetes, and sometimes even cancer. “When your body gets used to walking then you can want to increase the distance,” says Alyssa Olenick, an exercise physiologist.
Running with Walking
If you can incorporate running into your walks, it offers various physical and mental benefits. However, it’s necessary to understand exactly how beneficial running is as an exercise, and how to exercise effectively while walking.
Cardio should be an important part of your exercise routine during your weight loss journey. Combining running with walking will yield greater benefits. “Overall, cardio exercise plays an important role in weight loss,” says Gatlin. Alternating between walking and running enhances fat loss. However, proper footwear should be used, as an injury during exercise can delay recovery. This can make it challenging to return to an exercise routine, especially mentally.
Make a Habit of Walking with Running
There’s also a downside to running without following specific guidelines. It can negatively affect the body’s connective tissues. Therefore, it’s better to gradually build up the ability to walk and run step by step. If someone is beginning this practice, certain steps should be followed.
Step 1: Set a Step Goal
If you have no prior exercise experience, Dr. Lee recommends trying to walk a total of 3,000 steps a day to start. This should be maintained for at least a few days a week.
Step 2: Increase Walking Speed
Dr. Olenik suggests setting aside 10 minutes for brisk walking three to four times per week thereafter. The duration should be gradually increased until you develop a habit of walking for one hour.
Step 3: Get Used to Running
Regular walking leads to fitness, making it possible to start running moderately in a short time. Once you get used to it, usually after a month or two, you should take a break and then begin running. Warm up with a brisk five-minute walk, then walk for three minutes followed by jogging for one minute. Repeating this three to five times will yield good results.
Step 4: Keep Running
Every week or two, you should increase the running interval and decrease the rest time in between. This technique should be practiced until you can run continuously.
However, it’s essential to confirm with a doctor whether you have any heart-related or other health issues before starting. In some cases, chest pain may occur inadvertently.
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