Running or walking: which one is healthier? & bull; hello healthy

Run or walk? Maybe this is what is often debated by many cardio sports lovers. Though both are good ways to keep you healthy and fit.

Running and walking are great cardio exercises. Both can help you lose weight, improve sleep quality, improve mood, increase energy levels, lower blood pressure and cholesterol, and reduce the risk of cancer, diabetes and heart disease. However, is it true that one of these sports is better than the other?

The main difference between running and walking

The mechanism of walking is somewhat different from running. The different stride profiles of running and walking affect power efficiency, maximum speed and the degree of influence on body activity.

1. The angle of the knee

Your knees will bend more when you run than when you walk, and this can increase the strength that is applied to the ground during your run. Increased knee flexibility also increases the strength generated by the quadriceps or extensors muscles. This is why running is more tiring for your knees than walking.

2. Maximum speed

The average walking speed is about 5 km / h, but the road is fast and power walking can reach 8 km / hour. Speeds at which you are more comfortable running than on foot are known as "break points", which are typically between 6.5 km / h and 8 km / h. For most people, a running stride makes it possible to achieve a higher overall maximum speed compared to walking.

3. Ground contact

One significant difference between running and walking is the length of time each foot touches the ground. During walking, foot contact with the ground is greater than that of running.

4. Power

Different steps for walking and running affect the power used to carry out each step at different speeds. For example, a person weighing 100 kg walks or runs with a power efficiency of about 7 km / h, then under this speed, a walking step will save more energy than running, but if above this speed, taking a running step is the most efficient.

When running is better than walking

The advantage of running is that it requires speed and demands a lot of effort from the heart, lungs, and muscles. Therefore, when we run, more calories are burned. Here's the explanation:

Jn the number of calories burned per hour for a person weighing 72 kg

Walk 5 km / hour = 317 calories

Walk 6.5 km / hour = 374 calories

Running 8 km / hour = 614 calories

Running 9.5 km / hour = 739 calories

Running 11 km / hour = 835 calories

Running 13 km / hour = 979 calories

Running 16 km / hour = 1,306 calories

When walking is better than running

For some time, walking is better than running. Here's the explanation:

1. Running can stress the immune system

Walking will not “colonize” your immune system. Long distance runners are more prone to developing infections, according to Dr. Uwe Schutz from the University Hospital of Ulm, Germany. Running a marathon, even if it's just an exercise, burns not only fat, but also muscle tissue. This will place an undue burden on the immune system.

2. Running can sometimes damage the heart

In the journal Circulation, researchers performed echocardiographic measurements of heart function on 60 fit runners before and 20 minutes after the 2004 and 2005 Boston Marathons. What they found was that before the race, none of the runners had a marked elevated serum for cardiac stress. After running, 36 of the 60 runners had an increase in triplet protein or troponin. Troponin is a major component of the heart muscle, but if troponin increases it will cause heart damage.

3.Running can lead to osteoarthritis (inflammation of the joints)

According to a study published in the Journal of the American Osteophatic Association, running doesn't cause arthritis, but after a certain point, running can lead to injury and arthritis. If you have been running for a long time and have had an injury, it will be easier for you to deplete the lubricating glycoprotein joints, disrupting the collagen tissue and slowly eroding cartilage and causing multiple microfractures at the base of the bone.

4. Running can damage cartilage

Did you know that running can also damage cartilage? Nonetheless, the study authors published in the American Journal of State Sports Medicine say that the debate over how distance running affects irreversible articular cartilage damage continues. Studies using MRI or magnetic resonance imaging have shown changes in the biochemistry of articular cartilage that continue to increase after three months of reduced activity. The patellofemoral joint and medial vessel of the knee exhibit the greatest wear and tear, and they are at higher risk for degeneration.

Which is better, running or walking?

Dean Rhodes of Bodyzone Physiotherapy says you need to walk before running. Walking puts much less stress on the joints than running, and many people find walking easier than any other exercise. If you have a history of lower leg joint injuries, then you can benefit more from a brisk walking program than running. If you have a goal of losing weight, then brisk walking can provide results similar to jogging.

Running at a fast pace can burn more calories. Dean also said that each individual has a different way of building the body. Running is the sport of choice for people with good bone structure and light bodies. Conversely, if you have a heavy body, you may be better off going for a walk or interval training. Running will cost your joints three times as much as three times the weight of walking, so it is very important to train your body to get used to the pressure. And the most important thing is to wear proper shoes for walking or running.