When trying to lose weight, it is easy to get bogged down in the sea of conflicting information about which type of exercise will best help you reach your goals. When it comes to choosing between walking and running, understanding some basic principles can help you decide which is right for you.
Exercise and Weight Loss
Exercise speeds weight loss by burning calories and using fat for fuel, but also by revving up your metabolism and turning your body into a fat-burning machine. However, the exercise you do must be challenging enough to build muscle and elicit a training response, meaning that your body adapts to the demands placed on it by getting stronger. If you choose to walk, it is important to do it at a pace that takes you outside your comfort zone. Sometimes a vigorous uphill walk provides more challenge than schlepping along at a slow jog.
FITT Principle
One way to make sure you are getting all you can from your workout is by applying the FITT principle. "F" stands for frequency. Exercising more often is one way to burn more calories and juggle your schedule. "I" stands for intensity. Picking up your speed or adding an incline makes your workout more intense.
"T" stands for type. Change the type of exercise by switching from walking to jogging or from jogging to running. The other "T" stands for time or duration. Extending your exercise session will result in more total calories expended. Consider alternating walking and running, using the FITT variables to create a workout routine that meets your needs.
Energy Demand of Walking and Running
To lose a pound of fat, you must create a deficit of 3,500 calories. In a list of calorie-burning exercises, MayoClinic.com notes that walking at 2 miles per hour burns between 200 and 300 calories compared to 300 to 400 calories at 3.5 miles per hour. Jogging at 5 miles per hour burns between 600 and 800 calories, and running at 8 miles per hour burns between 1,000 and 1,500.
Your decision to walk or run may depend on how much time your can invest. Provided you don't undermine your progress by eating more calories, you should be able to project your weight loss based on time and intensity.
Other Considerations
While running burns more calories per hour, it places considerably more impact stress on the ankles, knees, hips and spine. Extra body weight adds to the stress load. You may want to begin with a walking program and gradually add running as your weight goes down.
Technique plays an important role in minimizing joint stress. Consult a coach or trainer to evaluate your gait, stride and foot placement. Good quality running shoes are a must for running or walking. The bottom line is that the best exercise for losing weight is that which you are willing and able to do consistently.
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