Running vs Walking

DawnCravesHim

I am a walker (average 2 miles per day at 4 MPH). I ran my first 5K a few weeks ago to challenge myself. Since then, I have been making myself run figuring that it is good for me. BUT I don't like to run. It is difficult for me and I pretty much stink at it. Are there any MAJOR health benefits to running vs walking? I know I can save time by running vs walking, but if I am going to kill myself running (because that is what it feels like right now), I want to know that it is worth it!!! Thoughts???

Bethie_J

If you hate running, but love walking, then walk. Yes, with running you can get your heart rate higher in less time, but walking fast (like you do) is also a great calorie burn.

You're also much more likely to stick with something you enjoy.

melaniecheeks

The more you run, the better you get at running. Keep at it. Find a good soundtrack to listen to.

erickirb

Since running will raise your HR more than walking the biggest benefit will be increase heart health, other benes would be: burns more cals (per minute and per distance), increase endurance, if you are late it will get you there faster, ability to get away if need be, translates over to playing sports, etc.

Start with Couch to 5K, combines walking and jogging intervals.

milkandtea

Your calorie burn is a lot greater with running. On days that I can't handle running, I walk at a steep incline and it gets my heart rate up just as high and boosts my calorie burn. I second having a good playlist. I find it's so much easier to run with fast paced, upbeat music. I used to hate running and I never did it. I've been at it for about three months and I love it now.

davemunger

You need to give a solid couple months to running to be sure if you like / don't like it. Running is definitely a chore when you struggle just to finish 5k. After a couple months you should be able to run 5k comfortably (be able to maintain a conversation for the entire run), and then you'll have a better sense of whether you enjoy it or not.

That said, if you like walking, maybe you should just stick with it. You could make it more challenging / give yourself a better burn by walking hills / trails or wearing a backpack.

_Zardoz_

I am a walker (average 2 miles per day at 4 MPH). I ran my first 5K a few weeks ago to challenge myself. Since then, I have been making myself run figuring that it is good for me. BUT I don't like to run. It is difficult for me and I pretty much stink at it. Are there any MAJOR health benefits to running vs walking? I know I can save time by running vs walking, but if I am going to kill myself running (because that is what it feels like right now), I want to know that it is worth it!!! Thoughts???

your trying to run too fast. Run slow even if it's slower than walking you should be able to hold a conversation. Running works your muscles in a different way as the biomechanics are different than walking

A_Warrior_Princess

I started walking and fell in love with running so I do it several times per week. I would say is stick with what you like to do and if that is walking I say go for it and do what you love to do. The best exercise is the one we do consistently!

Masonless

I hated running at first but the more I done it the easier it got and I found that I love it. I have completed a 5K---a major accomplishment that I never thought I would ever do. Try running 1 day a week and walking the others :happy:

Lili0817

Yes, I think there is a BIG difference. I would change from long distance running to sprints. Walking and long distance will leave your body skinny, soft, flabby and scrawney until your butt-less. Sprinting, on the other hand, will do wonderful things and leave your body strong and awesome.

AllanMisner

Consider doing both. There is one theory set (Mark Sisson - Marks Daily Apple) that believes we are best served exercising like our ancestors did (walk alot, sprint from time to time, lift heavy things). I won't go into all of the why's and wherefore's, but it has worked for me. And this approach allowed me to complete a 12 mile run without ever running more than a couple of miles (sprints and walks) in any one session (I did walk more than 12 miles a few times).

Mr_Knight

Are there any MAJOR health benefits to running vs walking?

Yes. There is a long, long list of physiological improvements that comes with running, covering everything from muscle micro-structure, to improved blood flow throughout the body, etc etc etc. And, of course, it burns twice as many net calories per mile as walking (2 miles walking doesn't burn diddly). Not to mention it improves performance in most athletic pursuits, for those of us who still get out and play.

But if you hate it, then don't do it, because the odds are you won't build up properly and will therefore increase the likelihood of injury. Find an activity you do enjoy.

dawnmcneil10

My own personal experience is that I see more definition from adding running into my workouts. I still walk and do other cardio but while running isn't fun I'm finding I feel great afterwards so that's why I continue. A few things I've learned, breathe in the nose and out the mouth, slow your pace down and double up on the support for the girls. I was suffering from side pains when I started and since making a few minor changes I'm actually starting to enjoy it, I don't run with music or anything I just soak up the surroundings and lose myself in the run, it helps clear the mind.
I'm sure you'll get Manu more comments on what the best thing to do is everyone seems to have all the answers so I'm just sharing my personal experience. Good luck to you!

pianolover2012

I have NOT loved running in the past, but I am beginning to love it. I think, for me, the idea of constantly striving for a goal helps motivate me to exercise. I am finding that it is helping my low self- esteem also. Running is partly a mind game and knowing that I am competing with myself keeps me consistent in running. I am a "returning" runner and have just started back running about 4 months ago. I see changes in my body even though I am not considered a "fast" runner. While I would not try to talk someone into exercising a certain way, I do see positive changes in both physical and mental aspects of my body.

erickirb

Yes, I think there is a BIG difference. I would change from long distance running to sprints. Walking and long distance will leave your body skinny, soft, flabby and scrawney until your butt-less. Sprinting, on the other hand, will do wonderful things and leave your body strong and awesome.

Or you could lift weights on the non-running days to avoid those things too.

lloydrt

I cant run, had an ACL, but I fast walk on the tread mill and use the eliptical........great way of cardio for me, but again ,Im 58 ,so anything I do is great, lol

really, fast walk , it saves the knees...............

mikeykhan2003

Not exactly what you asked, because you'll find every possible answer on this site and on the net. Ultimately, it's up to you what you'll believe and follow.

I will add this - running is something that everyone believes they know how to do, but it's DEFINITELY a skill activity, like building a desk or swimming.

Make sure you give it a fair shot before you decide to move on; spend some small measure of time making sure you're running with proper form before you dump it.

http://www.runnersworld.com/running-tips/perfect-form

Mr_Knight

There is one theory set (Mark Sisson - Marks Daily Apple) that believes we are best served exercising like our ancestors did (walk alot, sprint from time to time, lift heavy things)..

It has been demonstrated over and over and over again that Mark Sisson doesn't know squat about how our ancestors did things.

dtimedwards

For the most part running and walking burn ***ABOUT*** the same amount of calories over a given distance. So from a time-management perspective, running is more efficient at burning calories.

Walking will always be better for you than "not running".

I've found that running makes my hikes (especially my ascents) MUCH easier. I can maintain a much faster pace over harder terrain, and with heavier loads. Sure, I probably would've eventually gotten the same benefit from jst walking and hiking, but it comes down to that "time management": thing again. The progress I've made in two months of running trumps the progress of the past year and a half of just hiking and walking.

Leigh_b

When I started running, I HATED it!!!! It was hard and boring and overall HORRIBLE. I stuck with it because I was looking to get a nice calorie burn in the shortest amount of time.

At first, I had trouble sticking with it because I genuinely hated and it was hard to get out of bed at 5:00 in the morning to do something I hated. I decided to motivate myself by signing up for a half marathon. Most of my friends and all of my family thought I was nuts. I could barely run a mile and I was going to train to run 13.1.

I figured that if I signed up for a paid for a big race like this - I would have to stay on track or I'd be a total failure on race day and I'm too competitive to allow myself to be a total failure.

I stuck with it and got up and ran even though it pretty much sucked. As I got stronger and started running the longer distances I started to get excited by how far I was able to push myself and still keep going.

I wasn't trying to set any speed records, just get through the distance and on the day of the race I only had one goal and that was to run the entire race (no walk breaks).

It wasn't until I finished that race that I liked running - and in fact, realized that I LOVED running. I couldn't wait to sign up for my next race.

It's been 3 years since that first half marathon. Now I've run a total of 7 half marathons and several various K races in between. I run 4 days a week and even though it's still hard work, I love every minute of it.

My advice to you would be to stick with it a little longer and push yourself through the my legs hurt, I can't breathe, this really sucks phase and you will see how fun and rewarding running can be.

:flowerforyou:

sprintto50

I don't much like running, but I do intervals of running on my walks. A 1/2 km here, 1 km there raises your heart rate and is not so difficult. In my experience, I don't burn that many more calories running 5kms than I do walking it at a brisk pace, but it is done faster. More time for the fun stuff.

Shagios

Hi Dawn.......keep in mind that you must do what works for you. As long as you are (A.) moving, (B.) eating nutritional food and (C.) feeling good about yourself (that is the most important one) then keep at it. If you feel up to challenging yourself with a run from time to time, go for it, if you want to walk then walk but make sure you are challenging yourself. (Skip if it makes you happy)
I have found that all the diets and exercise programs and that includes all of the opinionated "Our way is the best way" doesn't mean squat if you don't like it.
It is your body and only you know when it feels right. :-)

KimJohnsonsmile

Running is more efficient than walking, if you're looking at it from a time perspective. I'm with everyone else that says just give it some time. I've always HATED running. I'd much rather walk, lift, do TF, circuit training, HIIT's, etc, but, I sucked it up and made myself run this past summer to train for a my 1st race (a 3.5 mile mudrun). Once I got over the mentality that I hated it - and after I spent a couple hours on google "learning how to run properly" - I shocked myself by starting to really enjoy running. It took me a good month of jogging 3-4 times per week to finally feel like I wasn't going to die. There really are do's and don'ts, so as silly as it may sound, you might want to do a little research on form. You use different muscles running and boy oh boy, you've got to build up your cardivascular endurance. I'm not an expert, by any means. But, don't give up too quickly. Give it some time and see if you begin to enjoy it.

TheRealParisLove

This:
http://theoatmeal.com/comics/running

DawnCravesHim

Thanks for all the input. I appreciate it.

Mr_Knight

For the most part running and walking burn ***ABOUT*** the same amount of calories over a given distance.

Net calorie burn is double for running, over equivalent distances.

net burn running = 0.63 * body weight in pounds * miles run
net burn walking = 0.3 * body weight in pounds * miles walked

DawnCravesHim

I think I will give it a little more time. I admire anyone who runs and really would like to love it. As I have gotten healthier, I have found that I kind of like the mental challenges. Thanks again.

robsonv

Just to play Devil's Advocate (cause I can't resist ;-) why would anyone want to do something that they "hate", spend months trying to convince themselves that they love it, finally get hooked on the fact that they can refer to themselves as a "runner" (because that does hold prestige in society for some reason?), only to end up injuring themselves or finding out that they have been slowly destrying the ligaments, tendons, joints etc. in their legs from the constant impact?.....Just sayin'
I know the "runners" in the group are going to hate this post.....sorry, just my opinion

_AlabamaSlamma_

When I started walking routinely, I would also run from time to time and soon realized that running sucks. But the more I ran, obviously the easier it got to run further, although I'm nowhere near running a 5K or anything. I am very analytical and determined to get the most out of my limited time exercising, and strictly from a calorie burning aspect, the reasearch shows that running is more beneficial than walking per given distance, not double as previously stated, but more. Here's why I believe that:

http://www.runnersworld.com/weight-loss/running-v-walking-how-many-calories-will-you-burn?page=single

Pay particular attention to the CSU research publication. If you truly cannot bring yourself to run, increasing the incline of your walk will drastically increase your burn rate, I read somewhere a 12% increase for every 1% grade incline. Where I walk, it's a 7% grade, thus I'm burning 84% more calories vs walking on level ground. Now, you say, "well I have to come back down, won't I lose all of those extra calories?" Not necessarily, since you are working different muscle groups, research (somewhere) shows you only lose about 6% on the way back down.

FrnkLft

Nothing wrong with walking. Running is good too. Chances of injury walking are lower than running.

I heard a segment on NPR once, that basically we were not built for long distance running, but rather for running short distances and walking long ones. So if you want to run, do it and be careful, but if you want to walk, you're good to go and just make sure you're challenging yourself.

fleetzz

I think for adults who start running after being sedentary, it is hard work and it sucks at first. You do burn more calories over the same distance because unlike walking you are momentarily off the ground, so you are essentially hopping your entire body weight from foot to foot during your run. It is also harder on the joints. If you can't breathe or can't talk when you are running then you are probably going too fast (even though when you are starting off you are likely going really slow, it is still too fast for you). If you start having knee, hip or ankle pain there are a number of causes--just search for the on this site. Many ideas to help.

Try the Couch to 5K program--many people feel they ease into running and they are very satisfied with it. Some people still find they hate running. I have no science to back me up, but I think the C25K program is better than just running on your own because it eases you into it slowly and you are less likely to get injured.

I like running (well, for me, more like jogging) because I can burn more calories so I can eat more Plus my son likes it and we get to do 5Ks together.

If you find you like walking and not running--that's fine! Like people say, the best exercise is the one that you like doing.