Stepping aside from my title issue to answer a question from a friend. He asked me: “running v. walking.”
First, whenever asked about which mode of exercise is better, my response is always: “Which activity do you like; and which activity will you do?” ‘Cause honestly, any activity is better than no activity.
When it comes to running or walking for exercise, the answer is no different. Now there may be physical limitations that might preclude someone from running. That is an entirely different matter. To answer my friend, I will make the assumption that one is physically able to do either, and we are simply weighing the options.
Is one superior to the other? This depends on a number of factors and, of course, personal preference.
Most everyone can walk, even with some minor physical limitations. So, from a ease-of-doing perspective, walking is a great exercise. Running requires more skill, and one’s ability to run may be affected more by physical limitations.
If you are able to walk, you should be walking as much as possible! This brings us to a distinction between “exercise” and “physical activity.” Physical activity is defined as any activity above resting. Exercise, on the other hand, is a subset of physical activity that is performed for the intent purpose of improving one’s health, performance, or physical appearance (i.e., body composition). We should make every effort to increase our daily physical activity—park farther from the doors to work or the store, walk rather than drive when it is feasible, take the stairs instead of the escalator/elevator, etc. Walking is convenient and doesn’t have to involve breaking a sweat.
Now, when it comes to exercise…. This is where I like the phrase “opportunity cost.” We have limited opportunity to exercise on a regular basis—some more than others. We need to be intentional with our exercise and do as much as possible in the time we have available. So, when it comes to running v. walking, running is a more effective use of time. It isn’t completely accurate, but a rule of thumb is that, for the average person, for every mile of distance (running or walking) one burns approximately 100 kcal. So, if my goal is to burn 200 kcal in an exercise session, I can burn 200 kcal running for 15 minutes at a 7:30 min/mile pace or walking for 30 minutes at a 15 min/mile pace. If, overall, caloric expenditure is the primary goal, then it is really a matter of available time. Since time is one of the most common objections to exercise. Running might be most appealing.
Caloric expenditure increases as we increase the level of difficulty. So, if one must walk, walking up hill will burn calories faster. This is a reason I like treadmill work. Yes, it can be boring, but I don’t have to spend as much time exercising if I crank up the elevation. The strain on the joints will be less and the calories burned will rack up much faster.
Running does engage the muscles differently and does actually burn calories at a faster rate. There is also a bit more of an “after-burn” (i.e., calories burned post-exercise, during recovery) running versus walking. There are numerous proposed rates of caloric expenditure, the potential variables are likely a bit overwhelming. Probably, one of the better rule-of-thumbs to use is 0.66 kcal/mile/lb. If the goal is fat-loss, then the best gauge is whether you are losing weight at an appropriate rate (1-2 lb per week).
It is often brought up that we burn fat at a greater rate at low intensities (and carbohydrates at higher intensities—we call this the “crossover effect” in exercise physiology). While there might be a difference in the source of energy during running v. walking, in the end, it is total caloric expenditure relative to caloric intake that is most important. Remember, we can burn more calories in a shorter period of time running.
Another consideration in the running v. walking debate is performance goals. If one desires improved fitness as measured by maximal oxygen consumption (VO2max) then intensity matters. Higher intensities place a greater stress on the cardiovascular system and promote greater adaptations. The good news is that the same intensities can be achieved running or walking. What intensities (determined by speed and elevation) are appropriate are individualized and relative to one’s current health and risk factors. Intensity is most easily monitored when exercising on a treadmill. It is more challenging to effectively overload the cardiovascular system walking outdoors as you become more fit, but it is do able.
So, other than time, it would appear that the question of whether to walk or run is a matter of personal preference. There is one (at least one) further consideration. That is the risk of injury. Running is more impacting on the joints. is also involve more eccentric contraction of the leg muscles (i.e., muscle contraction that occurs as the muscle lengthens; greatest when running downhill), which can lead to greater delayed-onset muscle soreness (that sudden onset of muscle soreness experiences a couple days after the activity). These can make running less desirable for some who are more prone to musculosketal injury.
I often want to pull my car over and correct runners’ form. I see a lot of running styles, most of which are less than most efficient. In some cases, the runner would be much better off walking at the same pace. (A major biomechanical difference between running and walking is in the mechanics of the foot contact.) Technically speaking, one is running when there is a period of time during which neither foot is in contact with the ground. During walking, one foot is always in contact with the ground. As a result, vertical ground reactive forces during running, i.e., the forces on the joints at the point of impact, are roughly twice that of walking. So, form matters.
In the end, it is your goals, physical abilities, and time-constraints that will determine whether running or walking is better for you. Either way, do something and do it often. If, like me, you have small windows of opportunity to exercise. Take advantage of as many windows as possible and enjoy the accumulative effects of exercise. Better a little bit of exercise than none at all. You might not be able to go on long, daily walks or runs, but maybe you can run/walk twice a day (e.g., before and after work). Maybe you can find more opportunities to walk during the day (e.g., walk down the hall at the office and actually talk to someone face-to-face instead of e-mailing; regular work meeting might be conducted walking instead of sitting at a conference table, etc.).
Too often I sit at my computer reading during my office hours at work. There is a treadmill right behind me. I need to take my own advice and read while walking on occasion. Every calorie burned is a step toward my own body composition goals.
So, run or walk? Do what is best for you. Just do!
Be your best today; be better tomorrow!!