Walking vs. Running


By Siddiqu “The Personal Trainer”

I get this question a lot.  “Should I walk for my workout or run for my workout? Which one is better for you?”  Which one you should do for your workout depends on the person; there isn’t a better or worse, just different.  Walkers will tell you running is bad for you, runners will tell you walking isn’t really a workout. Both are right and both are wrong.  Here are three ways to know which you should be doing. 

1.  Are you overweight? Check out the weight chart on my website to find out for certain. If you are overweight by 20lbs or more, running is a bad idea.  Why?  Because of the pressure it puts on your knees.  Excess weight and bouncing up and down is terrible for your joints.  If you are not overweight and have never run before, start off with light jogging it will really benefit your cardiovascular endurance. 

2.  What is your age?  If you are under 35 and have no serious injuries, then walking is unacceptable as a form of cardio.  You are just too young to do the same workout as my grandmother.  I’m sorry but all those people who are hitting the trail with “big mamma” walking, you need to pick it up and I’m not talking about a sandwich. 

3.  Do you have time?  If you only have 30 minutes on your lunch break, then you obviously can’t run 3 miles because you have to get back to work.  But if you have 30 minutes after work then you need to run.  If you run for 20 minutes or walk for 50 minutes, you end up burning about the same amount of calories.  But if you walk for 20 minutes or run for 20 minutes, running will create the biggest calorie deficit. 

Calories burned based on speed and weight per mile:

Speed/Pounds 100 lb 120 lb 140 lb 160 lb 180 lb 200 lb 220 lb 250 lb 275 lb 300 lb
2.0mph 57 68 80 91 102 114 125 142 156 170
2.5mph 55 65 76 87 98 109 120 136 150 164
3.0mph 53 64 74 85 95 106 117 133 146 159
3.5mph 52 62 73 83 94 104 114 130 143 156
4.0mph 57 68 80 91 102 114 125 142 156 170
4.5mph 64 76 89 102 115 127 140 159 175 191
5.0mph 73 87 102 116 131 145 160 182 200 218
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