Weightloss

Running vs Walking| Which is better for weight loss?

Walking or running? Which is better? This question has rather confused everyone. It has become one common debate today and there are arguments for both the exercises. Some people would prefer walking because it will lead to fewer injuries. On the other hand, those supporting running will argue that it helps burn more calories in a given time.

There are certainly arguments in favour and against for both the physical workouts. Some benefits can be life changing while at the same time it is important to consider the harmful effects. This article will try to explore the question: walking vs running.

Why do people run or walk?

People will decide to run or walk for a variety of reasons. The misconception, however, is that one would initiate either of the exercise to lose weight. It is certainly true that both running and walking can help burn calories but there are other aspects as well. Any cardio exercise can be a stress reliever. Especially when done in fresh air, it can help escape the anxiety of the world. A number of medical research studies have found that people who run or walk are more likely to be mentally and physically strong. It can also be a mood booster for people help secrete serotonin level in the body.

In addition, people would walk or run out of recreational purpose. Who doesn’t like going out for a stroll when the weather is nice and pleasant?

For weight loss. Which is better?

Obesity has increasingly become a matter of important concern. It is known to be linked to severe complications like heart disease, diabetes and high blood pressure. Even so, obesity indirectly causes thousands of deaths every year. When faced with this problem, people will tend to ask doctors which path to take? Whether running or walking will help shed off extra body weight.

Several types of research studies have been conducted to find an answer to this query. It has been found that running helps to lose weight faster than walking. The reason is straightforward: it uses more physical energy. People who run will burn calories thrice the rate as compared to walking. A person who weighs about 75 kgs will shed off 800 calories in one hour if he/she runs at the pace of 13km/h. The number of calories burned is tremendous. At this rate, anyone can expect to be physically fit in a matter of months.

Research studies also found that a person who runs for about 30 minutes will burn calories than the person who walked for over an hour. Further to that, runners will be able to maintain better Body Mass Index Rate. Meaning by, they will be able to digest food more quickly. Fat will be deposited and stored in their body less. One other added advantage of running is that a person may achieve a better waist circumference. The body looks less bulgy and is one way to have a flatter stomach.

The benefits of walking

Running is beneficial for a lot of reasons. However, often people tend to overlook the advantages of walking. Medical science has revealed that brisk walking can be utterly useful and keep a person in a healthy shape. People who walked daily at the medium pace of 8 km/h automatically reduced their chances of being inflicted with diseases.

In a study conducted, people belonging to different professions were chosen for examination. These professionals included work which demanded walking on a daily basis for example tour guides etc. The findings revealed some interesting results. It was found that people who worked in jobs that required walking were less likely to be diagnosed with hypertension. Their BMI remained normal and protected themselves from cardiovascular illnesses.

Apart from that, many doctors and professional trainers would recommend brisk walking over running. Running is an exercise that can be difficult to sustain. Meaning by a person may not be able to continue performing it for longer periods of time in the future.. Runners who were not able to maintain a proper posture suffered from a dull aching pain in the back. They were more likely to suffer from strains. As a result, in some cases were forced bedridden.

What should be the action plan?

The above discussion has mentioned some of the advantages running may be able to offer. It might be a good way to lose weight in less time. A person may quickly get in shape and will be able to achieve a lean body. However, the flip side of running should not be overlooked. Running can be a source of distress if certain guidelines are not followed.

Guidelines to follow

Some of the common mistakes people make while running is mentioned as follows.

  • Running with a straight back. It is important to keep an erected posture while running. If the back is bent or leaned forward, then it may result in strain. The pain can be so severe at times that it becomes difficult to perform daily work.
  • Do not run on an uneven rugged surface. This is one of the most common mistakes professional trainers have identified. A rugged ground with bumps and uneven surfaces exerts excessive pressure onto the knees and legs. Moreover, running on such grounds increases the likelihood of injuries. It is thereby recommended to jog/run on the jogging track. Some people would not even recommend running on streets since the levelling of the road may be uneven.
  • Using proper footwear. If you have finally decided to start a running routine, it is vital to have proper sports gear. Wear running shoes as opposed to casual ones (sandals, sneakers). Running shoes that have a proper grip and smooth covering of the lower portion are recommended. Always buy new ones if the old ones have worn off.
  • Run in cool conditions or early in the morning. Places which experience hot and humid temperatures can make it challenging for athletes. The hotter the temperature, the more likely you will face the problem of dehydration. Always find a cool place to run, early in the morning.

What about treadmills?

Treadmills have become a substitute for walking or running outside. They are more efficient and can be used anytime especially when outside weather becomes unbearable. Treadmills are a great way to adjust speed and inclination of the surface. The higher the speed, the more the inclination, faster you will burn calories. Yet, there are certain precautions to keep in mind when using treadmills.

  • Do not run/walk on treadmills barefoot. Wear proper joggers
  • Set the incline and speed limit according to your capacity.
  • Wipe off the treadmill machine after use to prevent the spreading of germs.
  • Start off slow. Increased the speed gradually to build up stronger stamina.

 

Source:

https://www.ncbi.nlm.nih.gov/pubmed/23559628

 

 

 

 

Samuel Mayer

Samuel has been part of Top Health Journal for quite a while now. He has immense interest in medicine and thoroughly enjoys writing about this theme. His philosophy is: write simple and short, always assuming your reader to be a layman who knows nothing about the topic. Twitter- @SamuelM54534849

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