Running

I just wrote this a day or two ago, but it bears repeating:

Part of the problem with this type of discussion is that terms like "hard on your knees" are used without a common definition.

Running is a high-impact activity. Because of that, running is associated with a higher rate of injury. However, the injuries associated with running are not usually *degenerative* type injuries--i.e. deterioration of the cartilage or bones themselves. The vast majority of injuries are *overuse* injuries to soft tissue--tendons, muscles and ligaments.

So, if you are referring to actual joint damage, then the statement "running is bad for your joints" in NOT true. In fact, running can actually strengthen the joints.

If you modify the statement to read "running has a higher rate of injury to soft tissue", then the answer is YES--very much so.

The risk can be managed through proper footware, appropriate training plans, stretching, muscle strengthening, etc. However, given the increased stresses of running, some people will find that they just can't do it. Running will expose any biomechanical defects.

In terms of calorie burn, it is all about intensity. In most cases, running is inherently more intense than walking, and thus will result in higher calorie burn. There is a small range of racewalking speeds where the racewalking stride is less efficient than the running stride and so racewalking will burn more calories (i.e. has a higher intensity) than running at the same speed. However, for most people that will never be an issue. In most cases, if you have the ability to race walk at that high of a speed, you have the ability to run even faster, so it wouldn't make sense to walk unless there was a physical reason why you could not run.

The equations that are used to predict energy expenditure for walking or running are only valid for a certain range of speeds. For walking, it's 4.2 mph and slower; for running, it's 5.0 mph and faster. If you are running slower than 5.0 mph (12:00 per mile), you are most likely burning more calories than you would walking at that same speed, however there is too much variation between individuals to develop a valid prediction equation.

The old saying that "you burn the same calories per mile, regardless of speed" is only partly correct. It is true when comparing walking speeds to walking speeds and running speeds to running speeds, but NOT for comparing walking speeds to running speeds. In other words, a person walking 3.0 mph will burn the same number of calories per mile as they will walking 4.0 mph, and someone running 6.0 mph will burn the same number of calories per mile as they will running 7.0 mph, but someone walking 4.0 mph will burn significantly fewer calories per mile than they will running 6.0 mph.

Not everyone can run--the impact demands of running and the intensity of running are too much for some people. Not everyone wants to run.

The energy cost of walking can be boosted in a number of ways:

1. Walking at an incline--this is esp useful on a treadmill. Turn down the speed, crank up the hill, let go of the handrails, and you can approximate the calorie burn of running.

2. "Power walking"--an exaggerated arm swing (thumbs come up to shoulder height)--with or without hand weights--can increase the intensity of your walk.

3. Walking with a weighted vest--personally, I don't think this is as effective, and it could increase the risk of injury, but there are some ways to incorporate this in a walking workout.

4. Race walking -- this can be very effective, but there is a higher learning curve associated with it--you really have to work at learning the technique.

As I have always said, people should not be afraid of running--but people should not feel compelled to do it either. Like any exercise modality it has its pros and cons. You just want to make use you are basing your decision on facts, not "sayings".

2.) There is no shame in walking. I started running by adding long "leaping" strides into my walk (like running, just slower). A mile is a mile - you're burning roughly 100 calories per mile regardless if you're running or walking.

that's a bunch of bologna -- I've been running for years, and have zero joint pain -- most running injuries are completely preventable with proper shoes, training and proper form. If you hear someone griping about their running injuries -- I can nearly guarantee they were doing or wearing something wrong.