Fitness and Exercise for Women - Running vs. Walking

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Running vs. Walking

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To Run or to Walk

Both running and walking are excellent forms of aerobic exercise programs. Which one is a better fitness program depends on your preference and any joint (knees, ankles) problems you may have. Personally I have found that brisk walking with my iPod (with my upbeat 80s pop music) is very effective for me, as far as toning up and burning calories. I’m able to maintain a steady pace because I do not tire out from running too fast and having to stop throughout my workout.

My knees can bother me periodically when I perform high

impact exercises, like step up aerobics, but walking does not cause problems for me.

Cardio Impact

Brisk walking burns about the same amount of calories per mile as running, but it will just take longer to walk the miles than to run them. Running is definitely more vigorous than walking. Your heart rate is increased and you cover more ground in less time. As a result, you burn more calories.

With running, it can be more difficult to maintain a consistent pace.

Many times, runners will have to stop at some point to catch their breath or slow down considerably.

Walking is a lower impact activity than running depending on the pace of your walk. You may notice that some people simply walk at a “normal pace” but for a certain period of time while others walk very quickly. There is definitely a difference. You can also increase the amount of calories burned between 20 to 70% more by adding hills to your walking routine. Walking on an incline is excellent for toning your butt and thighs because of the resistance, as you are walking against gravity.

Impact on Joints

While running can be a aerobic workout, it can also be hard on your joints. The pounding nature of running may even cause injury so people with knee, ankle or other joint problems should walk rather than run. Walking produces far less stress on the joints than running. If you have knee problems, walking will probably be the better choice because, as there is no pounding on the pavement like there is in running.

Having the proper shoes cannot be emphasized enough if running is your choice of

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exercise. I once made the mistake of running a 10k run in aerobic shoes and my feet hurt for a week. Be sure that you buy shoes specifically made for running. They are manufactured differently and provide cushion that lessens the impact of your feet pounding the pavement. Also, it helps to wear some type of sock or athletic footie when running or walking. Your feet are not as likely to blister or bruise when they rub against the inside of the sneaker.

Be Safe

Be sure to find a safe area to run or walk. Unless you have a running partner, try to avoid wooded and other secluded areas. Carry your cell phone if your can.

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Whether you choose to walk or run for fitness, be sure to take the proper precautions. Be mindful of health issues that you may have and consult with your physician before beginning a new exercise program. Wear the proper shoes and gradually work up to a comfortable routine. Do not try to do too much initially and injure yourself. You are making a choice to be physically active and improve your overall health. Have fun and enjoy the benefits!