Walking or Running: What is better?
six1908
Posts: 99 Member
Hi guys. I'm starting to exercise again and walking my dog each day (so far 3 in a row) for 1 1/2 to 2miles up and down hills has been beneficial to me. I've stretched and am drinking plenty of water but I noticed today that I was having leg pain so I made sure to cut the walk a lil shorter than the other 2 days. I would eventually like to get where I could start a couch to 5k, but the last time I did that I got a deep bone bruise on my tibia and don't wish that kind of pain on anyone. I am 6'4" 320 and just want to become a slimmer, healthier me. I've switched to only drinking water and black coffee and in the 2 weeks of just drinking water I feel great! Can anyone help me with a walking program or should I man up and start jogging.. it's all hard pavement where I'm at with hills and inclines. Thanks for any help you can give!
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Replies
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Someone far more knowledgeable than I am will likely chime in soon, but at 320 pounds, I would stick with walking for now. Running will be very hard on your joints. Just carefully monitor your calorie intake, and walk fast and up and down hills. Weight loss is mostly diet anyway.0
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I would go with walking. What about swimming or aqua workouts? Could you do one of those? Less pressure on the joints and also helps lower risks of injuries0
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i don't think there really is a beginner walking program. just get out there and walk! keep track of your walks on a calendar, either digital or paper, both by distance and duration.
some of that bruising and pain will stop occurring as you lose weight. i wouldn't "man up and start jogging" as you put it for a while. walking is a great form of exercise.
but i can understand that you might want to do something a bit more intense than walking. so i'm suggesting to go out and bike. i was heavy and hated to run, so i dusted off my old mountain bike and started cruising around the neighborhood. i loved it. i got long and intense work outs in, without beating up my body like running left me. and soon enough, i started to be able to run because i had lost weight and gained cardiovascular endurance that translated over well to running.0 -
depends how quickly you want to get there. :flowerforyou:0
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Running is much better because you can get more miles in and more calories burnt. And the calorie rates for walking and running a mile are different, it takes more calories to run than walk. I can burn 3700+ calories during a marathon.0
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There's an old saying that seems to fit your situation.
Don't run before you can walk.
If you're getting pain from walking alone and at your current weight running is a bit too much. That's just my opinion of course, others may disagree.
Good luck in your journey.0 -
Did your tibia heal? Was it ever bone scanned? Far more likely that it was a stress fracture than a deep bone bruise. Bones don't really bruise, just soft tissues.
It could also be avascular necrosis but you probably be getting worse instead of healing.
As for running with your history start very slowly. Also, get a vitamin D blood test. Vitamin D deficiency is so common and can cause all sorts of aches and pains.
I rarely see a patient over the age of 30 with a normal vitamin D level unless they are supplementing with 2,000 IUs daily.0 -
Running is much better because you can get more miles in and more calories burnt. And the calorie rates for walking and running a mile are different, it takes more calories to run than walk. I can burn 3700+ calories during a marathon.
No offense, but that's not helpful for someone just starting out.
Take your time. Try a walking app. I use Map My Walk. You can slowly graduate to running if your joints, lungs, and heart can handle it as you progress. Good luck!0 -
Maybe you should eat more real food. Plants with iron and calcium (because plant nutrients are healthier and more easily absorbed by the body) and it could help with your pain0
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You burn just as much walking 3 miles as you do running it. It just takes you longer to get that burn because you are walking. I run 3 miles in 29 minutes and walk 3 miles in 60 minutes and my calorie burner comes out with the same number. So in essence you are burning calories faster when you run. I would suggest you starting out walking. It's much easier on your joints. No worries...enjoy and smell the roses while you're at it!
Best of luck!0 -
I believe running is harder on your body than walking so at your weight I would stick walking and you could try hiking with a back pack on to burn more cals or even just walking with apack on. My pack is anywhere from ten pounds to just over 20 pounds.0
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Can you seek out hillier (?spelling?) terrain? Make your walk/hike more challenging without doing damage to your joints. Do you have access to a pool for more low impact cardio?0
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i don't think there really is a beginner walking program. just get out there and walk! keep track of your walks on a calendar, either digital or paper, both by distance and duration.
some of that bruising and pain will stop occurring as you lose weight. i wouldn't "man up and start jogging" as you put it for a while. walking is a great form of exercise.
but i can understand that you might want to do something a bit more intense than walking. so i'm suggesting to go out and bike. i was heavy and hated to run, so i dusted off my old mountain bike and started cruising around the neighborhood. i loved it. i got long and intense work outs in, without beating up my body like running left me. and soon enough, i started to be able to run because i had lost weight and gained cardiovascular endurance that translated over well to running.
There are plenty of walking programs out there...
http://www.halhigdon.com/training/51134/Half-Marathon-Walk-Training-Program
There is one for a 5k and one for a half marathon.
They both last about 12 weeks but weeks can be repeated if necessary. They start out gradual and build up in time and distance.0 -
There's an old saying that seems to fit your situation.
Don't run before you can walk.
Maybe get yourself a walking app like endomondo, map my walk, or like me get a fitbit.0 -
I just started walking/jogging today. I'm using Runtastic to track my pace/distance.
I walk and jog. It doesn't have to be either/or. I start with a walk, and then jog for a bit, then walk - I listen to my body. I'm only doing half of a mile right now, and my pace is 20 minutes per mile, but you've got to start somewhere!0 -
Running.0
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I'd say any exercise that isn't stressing the body. So not running. Yet. That will come OP!
But mostly, it's the calorie deficit. With a lot of fat to lose you can cut quite hard for a while.0 -
Walking for your size and activity level. Try to pick up the pace as you get more into it. So say you are going to walk for an hr…walk for 30 min turn around and head back home…..next time try to get a bit further. It takes time to build up endurance.
Also, is the leg pain you feel muscle fatigue from just beginning? That would be expected.
Invest in some good shoes and replace frequently. I'm sure you and your dog will both enjoy your walks!0 -
Running is much better because you can get more miles in and more calories burnt. And the calorie rates for walking and running a mile are different, it takes more calories to run than walk. I can burn 3700+ calories during a marathon.
The OP is 300+ lbs...maybe not quite ready for marathon training.
OP, I hurt so much when I started out. I was so heavy all my joints plus the bottoms of my feet hurt a lot. It's great that you're walking, but also great that you're paying attention to the pain. It will get easier and less painful as the weight comes off. In the meantime, biking and swimming are great for burning calories without stressing your joints. I took up spinning at my gym and dropped about 50 lbs before I felt ready to start running.
Keep going, you're doing great! 0 -
Great start with your walking. I have had bad knees and I think it is best to start by walking and add time as well as walking faster as you can. You don't want to injure yourself and then not be able to do anything. I fast walk about 4 miles on weekends and it has helped my knees and reminds me to log in my food and exercise. I also listen to music. I agree on the biking too, I am going to start doing that soon, I think it helps to add all types of exercise. Best of luck. Karen0
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Why don't you gradually add in some short bursts of jogging to your walk and give yourself some intervals of rest and then more intensity.0
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Someone further up (sorry, haven't figured out how to quote yet) suggested adding a weighted backpack to your walks to help you lose weight. Please, please don't try this. Your current weight is enough that it wouldn't be a great plan to run because of the stress it will place on your body... adding weight and walking will not solve the problem of too much weight on your joints.
Log your food accurately and honestly, and walk whenever you can. Long walks, short walks... walk the dog, walk to the shop, walk round to visit a friend, walk to work. Whatever you can fit in whenever you feel able. Don't be afraid to have a day off or an easy day a few times a week... even pro athletes let their bodies rest sometimes!
Stuff to try if you feel like just walking is a bit boring and you want a bit more structure to it...
-Pick a big or steep hill and walk up it a few times in a row, fast walk up as much as you can, slow recovery walk back down and repeat.
-'Intervals' Walk as quick as you can between two lamposts, then recovery walk to the next lampost, then fast to the next one etc.
You can use trash cans/bins/fenceposts or whatever suits you instead of lamposts.
Running will come later. Yes, it's a faster way to burn calories, but too much too soon sees a LOT of beginner runners end up injured. Take it slow and you'll surprise yourself with how much progress you'll make even just at walking. 0 -
Running is much better because you can get more miles in and more calories burnt. And the calorie rates for walking and running a mile are different, it takes more calories to run than walk. I can burn 3700+ calories during a marathon.
Yeah, I'm going to say no.
Truth is: the best exercise regime is, what you:
a) are able to do,
b) like to do,
c) will stick with.
Getting moving is good. Walking is a quality, low impact movement and has a lot to recommend it. There's nothing wrong with going for a run either.... but at 300lbs, walking is where you should be placing your emphasis.
Get moving and enjoy it!0 -
Running is much better because you can get more miles in and more calories burnt. And the calorie rates for walking and running a mile are different, it takes more calories to run than walk. I can burn 3700+ calories during a marathon.
Yeah, I'm going to say no.
Truth is: the best exercise regime is, what you:
a) are able to do,
b) like to do,
c) will stick with.
Getting moving is good. Walking is a quality, low impact movement and has a lot to recommend it. There's nothing wrong with going for a run either.... but at 300lbs, walking is where you should be placing your emphasis.
Get moving and enjoy it!
I feel like this is so important. Killing yourself with a workout once a week or less (because it's mentally too hard to do it more often) is so much less effective in the long run than doing moderate exercise almost every day. If it's do-able, you'll do it.0 -
If you are already experienceing leg pain from walking I wouldnt push yourself to run just yet. keep walking, thats GREAT, and when you feel like your legs are getting stronger you can start doing some light running. Remember just like when we were babies. Gotta walk before you can run.0
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Plus, another thing to mention is that walking isn't in any sense "running-lite".
It's not an inferior form of running. It's a different activity altogether - a damn fine one at that.0 -
Walking is awesome by itself and it stands "on it's own"!
I like to run also and I am staring to walk 500 steps / run 100 steps. I am going to continue this until I get more "running endurance".0 -
an early post mentioned swiming, very low impact, very recommended. you could team this with your shorter safe walks and really make some impact. Just to mention that weight loss is about 20% exercise & 80% diet, so keep that in mind & focus so you dont get disappointed & disheartened with too slow progress. The hardest bit is starting, look like you have aced that one already! 0
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correction: 75 percent diet and 25 percent exercise. but take that with a pinch of Low sodium salt.0
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