Is Walking as Good a Workout as Running?
Is Walking as Good a Workout as Running?
IS WALKING AS GOOD AS WORKOUT AS RUNNING?
Is Walking as Good a Workout as Running?
There
are many reasons why people start running: to stay slim, boost energy,
or snag that treadmill next to our longtime gym crush (please follow our
gym etiquette tips before making any moves though!). Running can help
keep the heart healthy, improve mood, and stave off sickness; plus
recent studies have found running is a great way to lose and maintain
weight. But research suggests going full speed isn’t the only route to
good health.
Now Walk (or Run?) It Out—The Need-to-Know
While walking can provide many of the same health benefits associated
with running, recent research suggests running may be the better bet for
those looking to shed some pounds. Unsurprisingly, people expend
two-and-a-half times more energy running than walking, whether that’s on
the track or on the treadmill. So for a 160-lb person, running burns
about 800 calories an hour compared to about 300 calories walking. And
that equates to a pretty sizeable slice of pizza (who doesn’t love cheat
day rewards?).
RELATED: The Proven Way to Melt Fat Faster
More interesting, a recent study found that even when runners and
walkers expended equal amounts of energy (meaning walkers spent more
time exercising and covered greater distances), runners still lost more
weight. Not only did the runners begin the study slimmer than the
walkers; they also had a better chance of maintaining their BMI and
waist circumference.
That difference could possibly be explained by another recent study,
which suggests that running regulates our appetite hormones better than
walking. After running or walking, participants were invited to a
buffet, where walkers consumed about 50 calories more than they had
burned and runners ate almost 200 calories fewer than they’d burned.
Runners also had higher levels of the hormone peptide YY, which may
suppress appetite.
Beyond losing weight, walking may still be super beneficial to our
health. Researchers looked at data from the National Runners’ Health
Study and the National Walkers’ Health Study and found that people who
expended the same amount of calories—regardless of whether they were
walking or running—saw pretty much the same health benefits. We’re
talking a reduced risk of hypertension, high cholesterol, and diabetes,
and better cardiovascular health. (Also check out: Greatist's Complete
Running Resources)
But even the most time-efficient athletes might want to think twice
before sprinting away all the time. Running puts more stress on the body
and increases the risk for injuries like runner’s knee, hamstring
strains, and the dreaded shin splits (which plague even the most
consistent runners). And of course, some people simply prefer to take
things slow.
Walk This Way—Your Action Plan
When running isn’t in the cards, walking with weights might be the next
best solution to getting in an energized workout. One study showed
walking at a 4 m.p.h speed on the treadmill with hand and ankle weights
was comparable to jogging at 5 m.p.h without the extra poundage. (And if
anyone looks twice, hand weights are totally in right now, don’t they
know?)
No matter which pace feels right, always make sure the body is ready for
action. Sixty percent of runners experience an injury serious enough to
keep them from being active. So remember that a sweat session may be
too strenuous if talking to that workout buddy leaves us gasping for air
(AKA the “talk test” FAIL). Listening to the body and completing a
proper warm–up and cool down are all ways to prevent injuries, so stay
informed and spend more time running on the treadmill (and less time
running to the doctor).
RELATED: Get Loose! The Best IT Band Stretches
Bored with both walking and running? There are about, oh, a bazillion
other ways to keep active, from yoga and pilates to weight lifting and
mountain biking, and pretty much everything in between. Don’t be afraid
to try new activities to stay happy and healthy!
The Takeaway
Regular cardio (at any speed) can help keep the body healthy, not to
mention improve mood and energy levels. But, lap for lap, running burns
about 2.5 times more calories than walking. Running may also help
control appetite, so runners may lose more weight than walkers no matter
how far the walkers go. Still, running isn't for everyone; going
full-speed might increase injury risk. Adding hand and ankle weights can
help pick up the intensity while maintaining a slower pace.This article originally posted January 2012.
Updated May 2013 by Shana Lebowitz.
See more at: http://www.shape.com
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