Whether your goal is to lose weight or maintain your current weight, three elements (exercise, eating healthy, and wellness practices like sleep and mindfulness) are all part of the equation.
How intensely you exercise though, can determine how many calories you expend (aka “burn”) because not all exercise is the same.
If you want to go outside to get some physical activity but you’re not sure whether to go for a walk or run (or maybe you can’t run but still want to burn a high number of calories) then let’s do the math.
Let’s say you weigh 150 pounds and walk for 1 hour at 3.5 miles per hour (“mph”), which is a brisk and fast walking pace, you can burn approximately 300 calories. Or you could run for 30 minutes at 5.2 mph, which is a jogging pace, and burn approximately 335 calories.
You can burn approximately the same number of calories in a 1-hour walk versus a 30-minute run.
So how should you decide whether to go for a long walk or short run?
It really all depends on the individual person. If time is a factor, then a short 30-minute run that’s more intense would better suit your lifestyle. If you have more time, (let’s say you don’t have plans in the evening after work) or if you have chronic joint issues that prevent you from taking on too much impact, then a long but brisk walk would better suit your lifestyle.
Keep in mind though, that each type of exercise has a different benefit to meet your needs and goals.
Some of the benefits of running include helping to maintain a lower body weight. Studies analyzing thousands of runners and walkers show that runners tend to expend more energy and weigh less than walkers, even over the course of six-year follow-up with those individuals.
One study even shows that with jogging even just 10 minutes a day, reduces the risk of cardiovascular disease and extend life span, even in older runners.
Some of the benefits of walking include helping to reduce the risk of running-related injuries. Injuries from running are common, especially if the individual doesn’t have correct foot-striking form against the ground, therefore walking can reduce the risk of such injuries like tibia stress (knee pain), Achilles tendinopathy (Achilles tendon), plantar fasciitis (pain at bottom of the foot).
Walking can also reduce blood-pressure, reduce anxiety and tension, and decrease osteoporosis. It can also reduce the risk of diabetes and lower cholesterol levels, in one study conducted among thousands of walkers.
Since running is more intensive and can put more stress on the body, walking is a good way to get low to moderate intensity activity while reducing stress levels at the same time. Walking is still effective to help you lose or maintain your current weight. Switching up your walking routine with intervals of slow and fast paced walking can be effective to help with weight loss.
FINAL VERDICT:
When it comes to making a decision to go for a longer walk or shorter run, consider your goals, time, physical capabilities, and fitness level.
If you’re beginner but are interested in running occasionally, then start by walking and work your way toward increasing your endurance and stamina by walking faster or on incline terrain in intervals. Try to go for a 1-hour walk and do short bouts of a one minute jog, every five minutes. It will feel challenging but gradually, the short one minute of jogging will feel easier.
Walking and running are both good types of exercise and cardiovascular activity. Whether you prefer to walk more or sometimes throw a jog into your routine, just keep up the good work, continue to move, and pick the style of workout that is more easily enjoyable for you. That’s key to consistency and developing a healthy routine.
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