Walking or Running: What is better?

I skimmed through the responses so I don't know if it's been said already but investing in a good pair of running shoes makes a world of difference especially bigger guys like us. When I first started, I just did walking and it sucked. Everything hurt. I chalked it up to being unfit and extremely overweight but then I saw pictures of people close to my size that were running. I did my research and found out about running shoes. I looked into it and found that motion control/stability type shoes worked best for me being the size I was. They usually are clunky with thick soles but I don't care. Walking no longer hurt anymore! I recommend going to a running specialty store and getting fitted. They will be able to determine a good shoe for you to wear. Even if you will be walking at first and not run right away, it really does help.

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!

Table A: Calories Burned Per 1-Mile Walk vs 1-Mile Run For A 156-lb Subject

WALK* RUN**
CALS/MILE 88.9 112.5
CALS/MINUTE 4.78 11.25
AFTER-BURN/MILE 21.7 46.1
NEW TOTAL/MILE 110.6 158.6
CALS/MINUTE 5.95 15.86
* one mile walk in 18:36; ** one mile run in 10:00

Table A from Runner's World article; burning calories walking or running depends on BW and cadence. When somebody is running 10 minute miles they are burning more calories then when they walk 3 MPH for the same distance.

OP--to start, walking is great. Low impact, builds your cardio. As your weight drops you can decide if you want to challenge your body to more strenuous workouts.

I've been losing by walking 6 days a week/2-4 miles each day on average. Today I jogged for about 50 yards at 340lbs. It wasn't so much the physical exertion or any pain that was bothersome, but simply trying to get my brain to make my legs to jog. It seems odd as it should be natural, but at this weight it is an unnatural feeling movement. I intend to slowly increase though, but walking has done wonders thus far.

My doctor has told me you burn as many calories running a mile as you do walking it at a mile...

Your doctor is wrong - running is a much different bio-mechanical movement, and requires more power. It adds about twice as many burn calories per mile as does walking.

The thing about exercise is you have to take into account your activity level. You said you hurt yourself when you tried running before, so I would suggest walking challenges that don't hurt your body. As you lose weight and gain endurance, and find that your body hurt less, you an try adding jogging in for small intervals. Always work your way up.

Hi there OP,

You already have lots of good replies and lots to consider. A few years back I started the C25K program and I weighed about 330 at the time. When I was running, it was really, really slow – some watching me might not have even thought I was running, but I definitely was. I think it is a great program and if a week is too challenging you can repeat it. At 300 pounds I was able to run a 5K, and even though I came in last, it was a great experience. Since that time I have gained weight back plus more and probably wouldn't yet try running (I'm 366 now), but hoping to in a few months try C25K again.

Whatever you do, do what feels right. I totally agree that walking is great – there is just something about running that is exciting to me.

Have fun!

Amy

OP - Define 'Better' .........

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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!
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This guy said it ^^^^^

All I have to add, is that I recommend a solid pair of shoes. Nothing will sabotage exercise faster than the wrong footwear! Go to a specialty running store and let them watch you walk and help fit you for the right pair of shoes. Your running will be more successful, and you'll be ready to transition to running later as you feel ready. Focus on doing SOMETHING every day, and try to enjoy it! Good luck to you!

Walking vs. running really depends on what you're looking for. Running does burn more calories and is good cardio, but it's hard on the joints. If you're having problems with that, walking is probably good for now. You still burn calories and get exercise in walking, and it puts less stress on your joints.

Walking is best if you are older or overweight. I am 66 and when I was younger I would Jog, but now I walk and job a bit for short distances. I find myself enjoying the walking and wish I had done it all my life. I still remember all the excuses I would make to avoid running, but with walking I look forward to it, specially since I live close to the beach and can walk on the boardwalk. You do burn as many calories for the same distance and your body doesn't take a beating. Get an ipod and listen to your favorite music. Enjoy the music, scenery and even the rain if you are in a tropical area.

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.

Advice from someone who only read the topic headline.

As others say, I would keep with the walking. I started at 240 and walked for exercise until I was below 200. I did sort of have a program, in that each week I would try to increase my walking time by 5 minutes until I reached hour long walks. So for the first week I walked 4-5 times a week for 20 minutes. Next week was 4-5 times a week for 25 minutes, etc. It helps if you can increase the pace too but that comes with time.

Note this was all on a treadmill. And I hate steady state exercise so I would try to do 5 mins low speed, 5 minutes medium (starting to breath hard) speed, then as long as I could go at the fastest walking speed (when I started that was like 3.2 mph, now it's like 4+). Then I would go back down to slow, then start again. You just have to go with what feels right.

Hello to the OP! First, I'd like to congratulate you on getting out there and walking

Second, many posters have already stressed that the best exercise is what you'll do and given great tips on avoiding injury.

Personally, I don't think I'll ever be a runner. It hurts me, even though I've lost most of the weight I need to lose. Walking can be a great workout! I admire all the runners out there; I wish my body liked it more.

You can increase your intensity by walking by doing hills and intervals (walk faster then slower and when you get to that point, start jogging if you wish). However, please also pay attention to form. Proper form is so important and can improve the quality of your walks. Also, you can add some resistance while you walk. Tighten muscles as you walk, feel the stride, etc. Move your arms a bit faster while flexing them a bit, things like that that can help raise heart rate. Also, try not to get too out of breath. I've found that if I find a pace where I'm breathing at an increased rate, but evenly, lots of oxgen intake, I can improve my cardiovascular ability letting me progress to longer or more intense workouts.

Also, for days you don't walk outside, have you thought of in-home walking workouts? Leslie Sansone has some good ones, and there are others, but these also incorporate some upper body and mild resistance training. Good for increasing your fitness capacity.

Just take it easy for now, keep walking, and the running will come in time if you desire to do so. Please don't do too much too soon, though, as injuries take much longer to recover from than a more gradual start to running.

Best of luck to you!!