Walking vs Running - which is less harmful?

[MenInG]

I understand that running probably gives you the most benefit in terms of cardio but the effects on knees/ankles etc can not be ignored.

So what is the better exercise for keeping healthy?

 

[Syed1]

You have to walk long distances to have the same cardio-vascular effect. Running is still the premier cardio exercise, although as you mentioned it has severe effect on knees and joints. One solution to this would to be run on a treadmill rather than a park, the treadmill absorbs the impact of footfall thus putting less pressure on knees.

If running is completely out of the picture then swimming is also an amazing exercise to keep fit.

 

[jeetu]

As i am getting older , i prefer brisk walking. For people under 40 , i think running is much better option.

 

[Tera Gawaandi]

If your aim is to simply lose weight then reduction in calories is most preferred.

Running puts strain on your joints plus body starts to produce stress hormone 'Cortisol', which leads to drop in muscle mass and promotion of fat accumulation. If you are already stressed in life then take my advice stay miles from long distance running. Look at physique of long distance runners, you surely don't want to look like them (Kenyans).

Sprinting is far better, Google HIIT (High Intensity Interval Training), you keep your muscle mass intact as sprinting involves huge muscle involvement. Now look at sprinters physique, likes of Bolt, they have drool-worthy legs. Benefit of Sprinting is burning calories 'at rest', as opposed to burning calories while running. It's a major time saver, all you need is 20 mins/day. It is suggested to do HIIT only 4 times a week, so 80 minutes per week total.

Walking is very underrated, I went from 120KG to 80KG with walking in just 6 months, waist 42 to 34. I made sure I walked 20,000 steps per day, my phone has sensor for this job. It is easier to make walking part of your lifestyle than running or HIIT, you will 'burn out' within days. They are very demanding, mentally. I walked in my room, in verandah, on terrace etc not even in a playground.

Aimlessly running and starving your body of nutrients will make you 'skinny fat'.

Protein+Fats rich diet and Walking = Key to body re-composition. Reduce your carbohydrate intake, absolutely no sugar whatsoever, not even fruit juice. Sugar makes us fat not dietary fat.

Eat makhni, dahi, badam, akhrot, moongfali, eggs, meat etc. Eat roti, rice, parauntha as little as possible. Absolutely no packaged food, they contain insane amount of sodium and salt, which bloats you and you retain water.

Drink plain water, no sodas.

Once again, fats are good, they maintain body hormones, our libido relies on fat intake. Do NOT commit mistake of eating only Egg whites etc, eat whole eggs. Have desi ghee. Our body goes into starvation mode if we reduce intake too much.

 

[shaz619]

Go for the cross trainer [MENTION=93712]MenInG[/MENTION] if you're worried about your knees while running and control your calorie intake

 

[MenInG]

Go for the cross trainer [MENTION=93712]MenInG[/MENTION] if you're worried about your knees while running and control your calorie intake

I dont have knee problems atm (Alhamdolillah) but have been warned by many to stop running as these can come my way later

 

[Tera Gawaandi]

and

stay away from treadmill, ask any expert, it wrecks havoc on our knees, if you want to run then run in a playground.

Nowadays I gulp down Mosambi+Pinneapple juice (Vit C rich) or Carrot+Beetroot juice (Vit A), both contain least amount of sugar and reduce bodyfat. I tell juice-wala not to add sugar, salt or ice. Raw juice unfiltered.

 

[MenInG]

and

stay away from treadmill, ask any expert, it wrecks havoc on our knees, if you want to run then run in a playground.

Nowadays I gulp down Mosambi+Pinneapple juice (Vit C rich) or Carrot+Beetroot juice (Vit A), both contain least amount of sugar and reduce bodyfat. I tell juice-wala not to add sugar, salt or ice. Raw juice unfiltered.

Thats interesting.

I thought the opposite. I run on the road and compared to that treadmills are very soft.

 

[shaz619]

I dont have knee problems atm (Alhamdolillah) but have been warned by many to stop running as these can come my way later

Try the cross trainer and see how it feels anyhow, there won't be no where near as much pressure on your knees. Additionally, try some yoga classes consistently; they're excellent at strengthening joints and improve flexibility. Irrespective of your age your fitness can reach a level where you can run without worrying about your knees getting affected and do all the things which younger folk do

 

[Tera Gawaandi]

Thats interesting.

I thought the opposite. I run on the road and compared to that treadmills are very soft.

Human body is designed to run barefoot.

Running on treadmill overloads the hip flexors without activating the hamstrings and over time this leads to muscular and gait imbalances.

 

[Rayyman]

I like running better.

 

[anakin]

Best answer Cycling:



Burn this much ... and enjoy.

 

[super hitter]

I understand that running probably gives you the most benefit in terms of cardio but the effects on knees/ankles etc can not be ignored.

So what is the better exercise for keeping healthy?

For me, running is way better than walking since the sole weight of your body doesn't act on your thighs and legs while its too good to stretch your muscles.

 

[Syed1]

Anybody tried the stairs machine at the gym? I've been doing that recently and seen amazing results. I had to give up on running since I started to get shin splints due to over training and the doc advised me to lay off of it for a few months (apparently it takes a while to completely heal).

I set the machine at 100 steps/min and start sweating like crazy after 15 minutes. I generally do cardio at the end of my weight training and at that point I'm already burnt out.

 

[Rayyman]

Well it's bulk season now so I'm trying to build more muscle. It's hard to do cardio when it's cold outside. The only cardio I do is shadow boxing/kicking and high knees. Otherwise I do push-ups(different variants), sit-ups, mountain climbers, leg raises, unweighted squats and one-legged squats. Not a lot of exercises and not the hardest, but trust me the high-reps do a lot for me.

 

[Navdeep Srivastava]

I do staircase running , how much it effects joints?

 

[Diffusion]

Get some good running shoes, and find places with decent ground/flooring to run. It shouldn't be an issue for most people.

Swimming is probably the best overall, if you do have some pre-existing problems with knees/ankles.

 

[Waseem]

I do have knee issues and i have been strictly warned by doctor not to use treadmill. I have never learnt swimming for some reason so finding it hard to stay fit (although i have absolutely no weight issues). I walk a lot but it doesn't give you that saisfaction.

Cycling does seem like a good idea as it doesn't put that much pressure on knees.

 

[in_cutter]

One solution to this would to be run on a treadmill rather than a park, the treadmill absorbs the impact of footfall thus putting less pressure on knees.

Are you sure about this? I've always been told that running outdoors is far more benefitial and less likely to ruin your kneess than a treadmill...as long as one is wearing proper running shoes to absorb the shock.

 

[in_cutter]

I understand that running probably gives you the most benefit in terms of cardio but the effects on knees/ankles etc can not be ignored.

So what is the better exercise for keeping healthy?

Another option is to do incline walking on a treadmill without gripping the treadmill bar...you will sweat like crazy.

 

[Major]

Depends on the track and location.

If its road, then walking to long distance is better.

If there is a proper running area, then that is much better aswell.

Running allows you to start and finnish your exercise much faster, you develop your stamina much faster and learn how to use your lungs properly when taking short breaths.

Walking is more about the legs. Your legs get more stronger. But it cant teach you the shortness of breath and all.

Both are important, and both helpout in each exercise. In running you need to also have strong legs, as this helps you in running a bit faster.

My advice, take long walks regularly, and then go for a run later in the day. Develop the legs first.

 

[Major]

This i'm talking with personal experience.

When i was living in Canada, my school was quite far so i use to walk to school everyday, even if it was -30. I wore only my jeans no pyjamas, and over the years unknowingly i developed strong legs.

I recently start sprints and doing long 15-30 min runs. There i then learn how to use the lungs properly. IN these runs i had the advantage of strong legs which had been developed naturally before due to those long school walks in hard cold weather

 

[Major]

Also another thing.

Personally during all the walking during my school days, i never once felt injured, tired or anything like that. We used to have physical education(sports class) in the first period, so i was never tired for it either.

While in running, i have sometimes developed a weird pain in my knees, where it felt as if a piece of bone was pinching the meat of my knee as i walked. I asked around what was this problem, some people told me it was due to running on bad tracks or road running which i heard is dangerous. This pain comes without telling and also goes away after 4-5 days.

I also have neighbours who walk upto an hours walking distance.Husband and Wife, both are in their above 70s. Recently, i found out the wife does the walk because they are shia's and each year they to do this pilgrimage in karbala which requires long walks, does this walk gives them a sort of a training for endurance

 

[yasir]

Elliptical, Swimming, Cycling are alternative to Cardio that does not impact Knees and ankles. Elliptical is probably best of both worlds, you can raise your heart rate really high level or can also be part of High Intensity Interval training without pounding your knee...

Because of my knee problems I cannot run anymore but can have same effective Cardio with Elliptical.

 

[moghul]

Walking wont give you the heart rate you required for aerobic exercise. Running by itself is not bad for your knee or joints. I have been running regularly for more than 15 years now and never had a joint issue. If can;t run, do some other aerobic exercise, like swimming, cycling, treadmill or elliptical , but just walking won;t wok.

 

[moghul]

Elliptical, Swimming, Cycling are alternative to Cardio that does not impact Knees and ankles. Elliptical is probably best of both worlds, you can raise your heart rate really high level or can also be part of High Intensity Interval training without pounding your knee...

Because of my knee problems I cannot run anymore but can have same effective Cardio with Elliptical.

Agree, elliptical is great non-impact aerobic workout. I have a nice one in my home gym with TV in front and use it frequently mixing with running outdoor.

 

[ahmedwaqas92]

I walk 7.2 Kilometers everyday - Not that Brisk, but I am going to and coming from work so yeah; it isn't slow either.

3.6 per trip !! Is this a good or a bad habit ?? Can someone please tell me ?

 

[yasir]

Agree, elliptical is great non-impact aerobic workout. I have a nice one in my home gym with TV in front and use it frequently mixing with running outdoor.

I have PRECOR Elliptical at home(mostly use in winter/spring/fall) and also go to Gym at office or local Gold Gym. I watch most of my TV on iPhone or iPad so not bad choices. Making it habit is hard, but very important step... Secondly, diet, 50% of your health is diet and other 50% physical activity.

 

[yasir]

I walk 7.2 Kilometers everyday - Not that Brisk, but I am going to and coming from work so yeah; it isn't slow either.

3.6 per trip !! Is this a good or a bad habit ?? Can someone please tell me ?

My Two Cents, raising your heart rate is important, atleast 3/4 times a week. It is going to be for lesser duration, but will yield a better Cardio... For example 20 Mins of HIT(High Intensity Interval) Cardio is better than 60/70 minutes of mild Cardio where your Heart Rate never goes above 130, you got to be hitting 160/170 BPM or your target heart rate (roughly 220-age is your max target heart rate)...

 

[MenInG]

My Two Cents, raising your heart rate is important, atleast 3/4 times a week. It is going to be for lesser duration, but will yield a better Cardio... For example 20 Mins of HIT(High Intensity Interval) Cardio is better than 60/70 minutes of mild Cardio where your Heart Rate never goes above 130, you got to be hitting 160/170 BPM or your target heart rate (roughly 220-age is your max target heart rate)...

I agree with the cardio part. In simple terms, if the exercise does not leave you "huffing and puffing" then the cardio aspect is not being looked after.