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5 ways walking is better than running
In terms of wear and tear on the body, you're better off walking.
Wed, Jun 05 2013 at 4:01 PM
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Photo: Galyna Andrushko/Shutterstock
Hate to run but love to walk?
Then rejoice in the study accepted in February by the American Heart Association’s Journal of Arteriosclerosis, Thrombosis and Vascular Biology, which concluded, “Equivalent energy expenditures by moderate walking and vigorous running exercise produced similar risk reductions for hypertension, hypercholesterolemia, diabetes mellitus, and possibly CHD.”
In other words, at least according to the study, walking was just as effective as running in relieving stress, high cholesterol and heart disease and diabetes.
But beyond the parallel benefits, are there times when is walking better than running? (Read: 8 astonishing benefits of walking)
Yes, but let us explain:
1. Running can stress the immune system. Walking, unlike running, especially long-distance running, does not seem to tax your immune system. Long-distance runners are more susceptible to developing infections, Dr. Uwe Schutz, from University Hospital of Ulm, Germany, told Reuters Health. Training for or running a marathon not only burns fat but also muscle tissue as well. This places undue burdens on the body’s immune system.
2. Running can damage your heart. In the journal Circulation, researchers performed echocardiographic measurements of cardiac function in 60 recreational runners before and 20 minutes after the 2004 and 2005 Boston Marathon. What they found was that before the race, none of the runners had elevated serum markers for cardiac stress. After the race, 36 runners, or 60 percent, had elevated markers of a certain triplet of proteins called troponin. Troponin is a major component of cardiac muscle but elevated levels of subtypes of these proteins can lead to cardiovascular damage.
If that’s not enough to discourage a long-distance run, consider that the researchers also discovered that 24 runners (40 percent) developed signs of myocardial necrosis, irreversible damage to heart muscle cells. The researchers also discovered at least 10 studies from 2004 to 2006 alone that documented increases in myocardial damage; there is no evidence that brisk walking can destroy heart muscle or cells.
3. Running may cause osteoarthritis. The study of risk versus reward when it comes to exercise is ongoing. In terms of the effects that exercising has on our knees, hips and other joints, the verdict is still undecided. It seems that at a certain “dose,” as researchers put it in a study published in the Journal of the American Osteopathic Association, running does not cause osteoarthritis, but after a certain point, reduced risk of disease is offset by an increased risk of injury and osteoarthritis. If you’ve been running for a long time and have had injuries — and most runners have — then you’re more likely to “to deplete the joint of the lubricating glycoproteins, disrupt the collagen network, slowly wear away the cartilage, and cause numerous microfractures in the underlying bones.”
4. Running can also damage cartilage. Although authors of a study published in the American Journal of Sports Medicine state that there is continuing controversy as to whether long-distance running results in irreversible articular cartilage damage, this specific study concluded that through the use of magnetic resonance imaging (MRI), biochemical changes in articular cartilage remained elevated after three months of reduced activity. The patellofemoral joint and medial compartment of the knee showed the greatest wear and tear, suggesting higher risk for degeneration.
5. Running in hot weather can lead to heat stroke. With summer approaching, runners need to be careful not to overdo it. Running in hot weather can lead to multi-organ dysfunction. Although walking in hot weather can also lead to heat stroke, there is probably less chance of developing organ failure when walking versus running.
Although the benefits of walking are numerous, keep in mind that it’s the minimum someone should do if they want to get in shape; shorter bursts of moderate-intensity exercise is probably the most beneficial way to get fit.
Which do you prefer, walking or running? Tell us why below.
Judd Handler is author of "Living Healthy: 10 Steps to Looking Younger, Losing Weight and Feeling Great" and can be reached atCoachJudd@gmail.com.
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ALL COMMENTS
Aug 31, 2013 at 07:34AM
What about 5Ks or 10Ks?
Aug 15, 2013 at 09:55AM
Thank you for sharing
Jul 29, 2013 at 1:29PM
I love to do both. In the fall or spring the weather is perfect for a quick morning or afternoon. Once summer hits in Maryland the humidity is killer in the heat and it only seems feasible to be outside once the mid afternoon sun has calmed down. I'll still try and get my 30 minute run in when the mornings are cool but evening summer walks with the dogs are just as enjoyable and a good source of exercise. I read that an hour of walking is about the same as 20 minutes of running. Granted you would have to walk more to receive the same amount of exercise but walking also allows you to take in the scenery and provides less stress on your joints. As long as you're getting some fresh air and your blood pumping an equal amount of both seems to not over do it.
Jul 02, 2013 at 04:16AM
I prefer walking my two dogs. I also walk an extra couple of blocks when catching the bus. Recently I found an app which is really useful to track my fitness activity.
Jun 29, 2013 at 1:12PM
Alain Mimoun french marathon runner died at the age of 82 a few days ago. He had a knee operation in his youth as he was injured in the war so he had a very appreciable longevity. I think that the effects of running depends a lot on the genes of the particular individual concerned. Personally I run for around 30 minutes no more, but as I usually climb hills so I'm really tired after those 30 minutes. A chiropractor advised me not to run for more than 40 minutes.
Jun 20, 2013 at 02:31AM
I much prefer walking. I have pain in my joints already and don't want to make it worse by running. I prefer a more leisurely stroll. You see more scenery that way. I do power-walk sometimes but it's become less and less often because power-walking seems to increase the pain in my knees and hip.
Jun 14, 2013 at 11:18PM
I always prefer walking. I was severely obese and changed my diet habits and started walking and I am not a normal weight. I walk about 3-5 miles per day and its extremely easy..typical speed about 3.5mph. No stress, no fuss, no huffing and puffing.
Jun 07, 2013 at 11:39PM
Several of my friends ended up with knee damage after decades of long distance running, and transitioned to low impact walking, bicycling, and swimming.
Jun 06, 2013 at 06:04AM
This is great to hear, I can't run that well (due to spinal surgery), so it's great to hear that my regular walking yomps are the healthier option. Thanks for sharing
Jun 05, 2013 at 8:38PM
In these studies, what is defined as "long distance running?" Also, none of the studies mention anything about running shorter distances.
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