What's the Difference Between Walking and Running?
I think it's important to start by explaining the differences between walking and running. Walking is a low impact, low intensity activity that almost anyone can do, anywhere. Running, on the other hand, is a more intense, higher impact activity that requires more fitness and endurance.
Running burns more calories per minute than walking, but walking is still a great activity that can be very beneficial, especially if you're a runner.
Benefits of Cardio Exercise
- Cardio exercise like walking and running is great for your overall health and wellness. It helps to add years to your life by decreasing your risk of chronic disease and improving mental health.
- Cardio exercise also helps with weight management and overall fitness levels.
- Walking and running provide many of the same benefits, including disease prevention and improved mental and physical health.
Choosing the Right Activity for Your Goals
When deciding between walking and running, consider your weight, fitness level, goals, and schedule.
If you're trying to lose weight, running might be a better choice because it burns more calories per minute. However, walking is a big part of my calorie budget and it's important for weight management.
If you're just starting out, walking is a great place to start. Running is better suited for people who already have an established exercise routine.
Safety First
- Whether you choose to walk or run, it's important to do so safely and avoid injury. Start slow and progress gradually.
- Listen to your body and make adjustments as needed. It's important to include rest days in your schedule.
- Wear proper shoes, whether they're walking shoes or running shoes, and stay hydrated.
Take it Up a Notch
If you're already a walker and looking to challenge yourself, here are a few things you can try:
Hill walks: Find a hilly neighborhood or a treadmill and walk at an incline.
Weighted backpack: Add a weighted backpack to your walk for an extra challenge.
Interval training: Try running intervals with your walks. For example, you might walk for 3 minutes and then run for 1 minute.
Power Walking
If you find walking too easy, try power walking. Power walking is done at a quicker pace and can burn more calories than a leisurely walk.
Once you get bored with power walking, it may be time to add other forms of exercise to your routine to keep things interesting.
Cross Training
I'm a big fan of cross training. Mixing it up is important for preventing plateaus and avoiding injury. If you're walking or running, consider adding in other activities like cycling or swimming a few times per week.
Environmental Impact
When it comes to environmental impact, walking and running are two of the most eco-friendly activities you can do. They don't require any special equipment and you're already moving your body, so it's hard to beat that.
That being said, there are a few things to consider when it comes to the environment. Here are a few examples:
Transportation
One of the best things about walking and running is that you can do them almost anywhere. This reduces your need for transportation and the associated carbon emissions.
Many cities and towns have walking and running trails that wind through parks and other natural areas. These trails are a great way to get exercise while enjoying the beauty of nature.
Shoes
One of the biggest challenges of walking and running is the environmental impact of your shoes. The production and disposal of running shoes is harsh on the environment and your old shoes can wreak havoc on landfills.
Look for shoes made from sustainable materials and consider recycling your old shoes. Some companies will even repair your shoes for you. Do your part to reduce, reuse, and recycle, and then enjoy your walks and runs.
Footwear
Both walking and running can be done in bare feet, but I'm a big fan of shoes! Here's why:
Walking Shoes
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Look for shoes with good arch support and cushioning to protect your feet and joints.
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Consider shoes made from sustainable materials and designed specifically for walking. They'll be more comfortable and durable.
Running Shoes
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Running requires more support than walking, so choose shoes with excellent arch support and cushioning.
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A snug fit is important in a running shoe, so look for a pair with a secure lacing system. Breathable materials will help keep your feet cool and dry.
Walking Poles
Walking poles can help you hike at a higher intensity level and are great for improving your posture. They engage your upper body and provide a more comprehensive cardio workout. Look for lightweight poles designed specifically for walking.
Fitness Trackers
I use a fitness tracker to monitor my progress and stay motivated. Here's what I look for in a tracker:
- Water resistance: I want to be able to wear my tracker in the shower and swim with it.
- Heart rate monitoring: It's nice to be able to track your heart rate and get notifications if it goes too high.
- GPS: I like to see how far I've gone and how long it took me to get there.
Apparel
Choose breathable, moisture-wicking clothing that's comfortable and made from sustainable materials. Look for clothing designed specifically for walking and running.
Friends and Community
Walking and running are great opportunities to get out into your community and connect with friends and neighbours. You can also use them as opportunities to meet new people.
Group Walks/Runs: Many cities and towns have walking and running groups that meet up throughout the week. These groups are a great way to socialize and get to know other people.
You can also use a fitness app or website to connect with other walkers and runners. Many allow you to join groups and chat with other users.
Volunteer
Many parks and trails rely on volunteers to maintain and improve them. It's a great way to give back to your community and get outside.
Friends and Family
Walking and running are great activities to share with friends and family. Invite them along and make exercise a social activity.
Getting Started
- Start with walking and progress to power walking as you build endurance. Once power walking is too easy, try more vigorous activities to keep things interesting.
- Join a fitness class or use an app to get started and stay motivated.
Staying Motivated
- Schedule your walks and runs in your planner and treat them like any other appointment.
- Find a walking or running buddy to keep you motivated.
- Mix it up with different activities and scenery to prevent boredom.
Tips for Walking and Running
- Shoot for moderate intensity exercise. If you can't carry a conversation, you're probably going too fast.
- Add intervals, inclines, or a weighted vest to challenge yourself.
- Start slow and progress gradually to avoid injury.
Getting Started if you're Hiding Under Your Blanket
- Break exercise into small, manageable pieces. Instead of worrying about finding time to exercise, try to focus on exercising in short bits.
- Find a workout buddy or accountability partner. This can be a great motivator.
Staying Motivated with Rewards
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I'm a big fan of rewards for milestones reached. It's a great way to stay motivated and focused.
Conclusion
- Walking and running are both great activities that can be beneficial for your health and wellness.
- The most important thing is to find an activity you enjoy and do it! Aim for at least 10-15 minutes of exercise two times per day.
- Most importantly, listen to your body and make adjustments as needed. It's important to include rest days in your schedule.
