Walking can be great exercise. In the summer I walk to the gym for my weight work out. It is three miles and I can make it in 25 to 27 minutes. When I get there I have built up a sweat and have a decent heart rate. I can get my heart rate into the 140's walking this way. When it comes to running I do not do as well, after about a mile I am ready to stop. I do not have a good runners stride and am very inefficient. I once ran a 10K race and my upper body and abs were sore for 3 to 4 days. In fact I think I was getting more locomotion from my arms than my legs in the last kilometer. I would rather walk than run now.
Weight is the result of what you have been doing for the past week.
I used to run in my teens through early twenties but at my current weight, I'm scared to run. My knees creak and get achy, along with one of my hips. I have to say, the squats and lunges I've been incorporating into some of my workouts in the last few weeks have seem to strengthen my knees already.
I'm wondering if it's safe to run at my size. I used to feel so free running and I know that it does usually make a bigger impact on weight loss than moderate walking. I'd like to get back into it. I looked up a virtual 5k and printed a schedule after I saw someone's suggestion below. Looking forward to seeing how this works for me.
"What you focus on expands, and when you focus on the goodness in your life, you create more of it."
"The part can never be well unless the whole is well."
"Don't try to lose weight. Take delight in gaining fitness."
I hate running. I feel like I'm "bouncing," and no good sports bra seems to help. I'll run if there's a fire, otherwise I'd rather not. I lost around 100 pounds with walking as my only means of exercise. I live in a very hilly neighborhood and I walk fast, so if I'm walking uphill at a brisk pace, I get a pretty good heartbeat going. According to Fitbit, my morning walk is the equivalent of climbing 22 flights of stairs. If you walk briskly and don't shuffle along at a leisurely pace, walking can be good exercise.
You could also try doing intervals (walk some, run some). I have tried several times to get into running non-stop but end up quitting. I have found that I prefer doing intervals instead and can stick with it longer than if I tried to do run alone. When I am at home and have access to the Y, I enjoy using the rowing machine and the stationary bike (the expresso bike in particular because it has different courses). I also enjoy walking, riding my bike, and hiking.
If you have only just taken up running, it may be a case of too much too soon. The impact of running is hard on the body, and it can take a while for your leg muscles and tendons to adjust to the impact of running. Doing too much too soon can result in soreness or injury.
The best way into running is through a Couch to 5K plan. www.sparkpeople.com/resource/fitness_artic les.asp?id=598 These plans work through progressively increasing intervals of running and walking, and give your leg muscles and tendons time to adjust to the impact - generally 8-12 weeks.
Running gets your heart rate higher than walking, and creates more health and fitness benefits. But if you have been running for a while and hip soreness is new, then it may be wise to stick to walking - after all, it sound like you are doing plenty of other high intensity forms of exercise.
The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself. Therefore all progress depends on the unreasonable man.
I've walked pretty much all through my weight loss and also a couple years of maintenance. I tried running, and physically... nope, can't do it. Too high impact for me.
The biggest thing for the calorie burn, is distance covered in the amount of time you do it (either walk or run). And yes, you can cover more distance in the same amount of time, if you run instead of walk. But since running is out for me, I walk including hills and often strap on a weighted backpack, to increase the intensity a bit. This isn't a casual stroll either. I walk as though I was late to a movie I really wanted to see. It's not a jog but it's a pretty good clip.
So no it's not necessary to run, to either lose weight or be fit. Weight loss is more about what/how much you're eating anyway.
Ruth in Cookeville, TN Central Time Zone
Promise me you'll always remember: You're braver than you believe, and stronger than you seem, and smarter than you think - Christopher Robin to Pooh
50 Days until: Spring
Fitness Minutes: (17,689)
6/8/14 9:46 A
I think the previous poster meant to say that running is Higher Impact. You can get the same benefits from walking, especially power walking, as you would from running, except you are landing harder on the ground when you run. You will hurt more after running for a little whie until your body gets use to it. I run, and I can't stop myself. I have this mental block that stops me from just walking. Since I actually lose more weight when I run, I can't help it. Even though I know it is harder on the body, I still run.
Starting Weight- 225 January, 2013
Pounds lost: 21.0
Fitness Minutes: (164,784)
11,087 6/8/14 9:00 A
Walking and running are similar activities. Running is just lower impact. My one question is, since you are experiencing pain: how new are your running shoes? If your shoes are old, your body may experience more aches and pains.
I've been running, I am not fast and now my hip is really starting to hurt. I am thinking it is time maybe to stop running, but I love to walk as well. Will I receive the same benefits? Who walks and has had successful weight loss? Oh and I also take a spinning class as well as a kickboxing class, pilates and yoga. I just like variety and to get outside. Thanks in advance :)
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.