When you see people walking in the park or by a school, it’s usually going to be older people. This has caused many to think that although it’s still a form of physical activity, that it’s not nearly enough to lose weight. However, if you are fortunate enough to run, most people will do so to burn additional calories. But is running really better at helping you burn calories? Read on to more about the science behind running and walking, which may help you burn more calories.
Walking burns much more than people think
Although some say that it’s one of the fitness world’s most well-kept secrets, the fact is that doctors have been promoting the benefits of walking for years. Nutritional advisor to Promix Nutrition and co-founder of SoHo Strength Lab Albert Matheny states that although factors such as a person’s weight, walking terrain, and metabolism will play a part in how much you burn, most people will burn 100 calories per mile. However, that can be increased if you increase the difficulty of your walking. For example, walking upstairs may help you burn 200 calories per mile.
Walking versus running
There are certain figures within the fitness community who will bet their entire reputation when they claim that walking burns more than running. The fact is that running may burn more calories only when one runs the same amount as they have walked. For example, a man running on a treadmill at 3.0 will typically burn about 70 calories, but if they increase the speed to 4.0, the calories burn may increase by ten. In the end, someone running for a lesser amount of time will always burn more calories than someone who walks a little longer.
What should you do: run or walk?
Perhaps the most common concern for people is determining if they should run or walk. This because some people will be better at one or the other, thus making that form of exercise the most beneficial. Let’s take someone who is 20 pounds overweight. If they are constantly being told that running is going to burn more calories, it’s likely that they will want to go that route. However, because they are not yet at the physical level recommended to run safely, it may end up backfiring. In most cases, people will simply quit because they find it to be too difficult. Instead, anyone who is not used to physical activity should first begin walking a few minutes each day. On the other hand, those who tend to get in a lot of steps within their days and want to lose an extra few pounds may not receive the best results from going for a walk. In this case, pushing their body by running is often the best route to take.
How much should one run to lose weight?
Most people don’t have the time nor area to run each and every day. However, due to step counter technology, people can make it a goal to walk a certain amount per week. But how much walking do you really need to lose weight? According to Ash Wilking, a fitness enthusiast and influencer, walking about five to six times a week is the best course of action to take if you want to lose weight. In terms of how fast you should walk, Wilking recommends keeping track of your heart rate. Too slow, and you may not be pushing yourself hard enough, but too fast, and you may be getting into the danger zone.
As you can see from the information above, there are a number of benefits to both walking and running. Although both can be used to burn calories, it is important to always consult with your physician first to determine the state of your health. This will help tremendously in figuring out which one would be the best route to take for you.