Experts have been debating for years about the benefits of running and walking on our bodies and how exactly are both of these exercises good for overall weight loss. While ones claimed that walking is better and others that the running is superior, answer was actually somewhere in the middle – both exercises are good for weight loss and both have their pros and cons.
First of all, it is obvious that running burns significantly more calories, there is no doubt about it. Actually, while walking burns, on average, 300 calories per hour, running burns at the same time around 800 calories, which is 2.5 times more! Some experts claim that if you want to stay slim, there is no better way than running.
However, burning more calories is not the only pro of running – one research has shown that people who run eat less than people who just walk. The research has shown that people who run regularly had high blood levels of hormone called peptide YY, which is known for its ability to suppress appetite. On the other hand, people who walked didn’t have increased levels of peptide YY in their blood, meaning they had bigger appetites.
If you want to lose just a few pounds or to maintain your current weight, both exercises are good for you. Some studies have shown that both people that run and those who walk got the same benefits from both exercises: reduced risk of diabetes, reduced high cholesterol, reduced hypertension and overall better cardiovascular health. Furthermore, you can increase the overall number of burned calories in a day and you will generally feel better.
If you directly compare running and walking, running gives bigger results sooner, but there is one big problem with running, that unfortunately lots of runners had to face – injuries. Some of the most common injuries are: runner’s knee, shin splints and strains. Because of these injuries, it is recommended that the people who are beginning running, to start walking with some ankle weights, at least in the beginning. You can find cheap ankle weights pretty much anywhere and they are super-easy to use and they will help you in the beginning. Some experts suggest carrying light dumbbells also. However, if you do start running, remember to be careful and if you feel any pain, at any moment, you should stop immediately and contact your doctor.
As you can see, both of these exercises are good for you, it is important that you start and continue moving. The best thing about running and walking is that you don’t need expensive equipment and you probably already have a pair of solid sneakers (if you decide to run long distance, however, we recommend that you invest in a pair of running shoes).
When you feel you are ready, you can sign up for a 5k race – which can be a great motivation for you – just make sure to prepare a good playlist, nice pair of running shoes and you are ready for a great race!