Walk or Run: Is one better than the other?

 The question that pops up quite often by folks wanting to loose weight and increase their physical condition is…”Which offers the best benefit, walking or running?”  Although I combine the two in my aerobic workouts, I did some research this week to see what others say about the subject.

 The Wellness & Fitness Professionals organization of Rowlett, Texas performed a study to see what the outcome of the subject would be in regard to the reduction of body fat. This study was conducted in 1994 and was reported in the Annals of Epidemiology. Compared were the health effects of jogging and walking over a sixth month period in 75 previously sedentary men. They were divided into two groups. One group jogged four times a week for 30 minutes at 75% of maximum oxygen intake (moderate intensity). The other group walked six times a week for 30 minutes at 50% maximum oxygen intake (low intensity). Changes in endurance capacity, body fat, serum lipid levels, exercise adherence, and injuries were evaluated.

The study revealed a significant increase in HDL cholesterol (HDL is the good cholesterol) for the joggers, but not the walkers, and a significant decrease in the body fat and hip to waist ratio of the walkers, but not the joggers. All other factors were similar except the joggers suffered slightly higher injury rates.

 The conclusion of the study is that walking at a low to moderate intensity is more effective than a higher intensity program if reduction in body fat is the main goal.

 Sandra Kalsow, Human Performance Laboratory, Northeast Missouri State University, Kirksville, Missouri, performed a similar test taking into consideration which fuel source (such as carbohydrates and fats) are burned during exercise. She recorded her findings in the following paragraphs.

 The popularity of walking and running as fitness exercises has increased in recent years. Modifications are constantly being made to find the ideal intensity to maintain a fat burning zone. At various intensity levels of walking and running, each activity will use a specific percent of carbohydrates (CHO) and fats. Ultimately, the intensity of the exercise may decide the fuel source. CHO is primarily used during higher intensity exercise, whereas fats are the main contributors for low intensity, longer duration exercise. The longer the intensity is maintained at a steady state, the greater amount of stored fuel that is utilized with a shift toward increased expenditure of fat. Walking on an incline significantly increases the intensity, promotes fuel consumption, and changes the fuel source over walking on a flat surface. If the intensity during incline walking is comparable to the intensity during jogging, the metabolic effect of jogging could be achieved while walking with less susceptibility to injury. The purpose of this study was to determine the difference in metabolic demand and fuel utilization during walking and running at equivalent heart rate intensities.

 METHODS

Eight (4 M, 4 F) moderately active college students randomly performed a 20-minute walk and a 20-minute run at an intensity equivalent to 70% of maximal heart rate on a motor-driven treadmill. Test order was randomly assigned. The walk was performed at 5.6 km/hr (3.5 mi/hr) with the incline adjusted to reach the same heart rate as recorded during running. During running, the treadmill remained level, and speed was adjusted to reach approximately the same heart rate as recorded during walking.

 Pulmonary ventilation (VE), VO2, Kcal/min, and respiratory exchange ratio (R) were recorded from a computerized metabolic cart during the final 8 minutes of exercise, and the values were averaged for analysis. Percent fuel utilization was determined from steady-state R values. Heart rate was recorded from a PolarTM heart rate monitor throughout the exercise.

RESULTS

There was no significant difference between walking and running at the same heart rate intensity for VE, VO2, Kcal/min, R, %CHO utilization, or %fat utilization (Table 1).

 CONCLUSION

When exercising at equivalent intensities, there is no significant difference in the metabolic stress and fuel utilization between walking and running. The training benefit derived from walking should be the same as during running when metabolic and cardiac demands are approximately equal. The use of incline walking could reduce the potential of injury due to the higher impact during running. The major drawback is the requirement of an incline to achieve the same intensity during walking as during running. 

 I also did some unofficial testing of my own over the summer only in regard to lowering my blood pressure.  I stand a towering 5’6” tall on a good day and hold my weight right about 155 lbs.  During an early summer doctor’s visit, my blood pressure registered 120/80. That’s not bad but I wasn’t very happy as I like my blood pressure to register a bit lower.  So, this summer I embarked on a three, sometimes four-day a week walking and jogging exercise program of my own design.  The program was in addition to the weight training already in place. I had mostly been walking for my aerobic exercise in the months prior to beginning this program. 

 I’m fortunate enough, when not traveling, to be able to drive over to the gym at lunch time, change into my jogging clothes and hit the streets for about 30 minutes before grabbing a quick shower and heading back to work.  Over the years I’ve established several routes around town ranging between two and three miles in length.  The route I chose is 2.8 miles long.  I always warm up before jogging so I walked the first half mile or so stopping at a designated spot to stretch before starting my run.  Stretching has become such an important part of my exercise routine that I almost never work out without stretching first.

 I then began my run.  The best part about this route is the terrain varies in grades.  Running slightly downhill then on level ground to begin with, the terrain changes to a two or three degree uphill grade within a couple of minutes.  The slight uphill grade gets the heart rate and the breathing up quickly while gradually getting the body accustomed to running. Running or jogging is somewhat of a shock to the body and special care should be taken to avoid injury at all times.  Shin splints and other symptoms caused by carelessness can be quite painful.  After a few moments the terrain changes in various degrees of grade both uphill and down.

 By the time I finish, I’m approximately ¼ mile from the gym.  I use that last 1000 feet to do what is called “warming down”. Warming down allows the muscles to relax and the heart rate and breathing to slow gradually.  It’s also a good idea to stretch afterward.  That will help avoid such experiences like the dreaded “Charlie Horse.” I don’t know about you but I never did like Charlie’s horse.

 The results of this program were very satisfactory.  I had my blood pressure checked the third week in October 2002.  I’m happy to report it registered 112/68 and the doctor remarked that I had quite a low resting heart.  Did my body fat change? Not much, but I that has to do my calorie intake to exercise ratio.  Can I reduce my body fat using this program? Certainly!  All I have to do is decrease the caloric intake and I’m on my way down.  You will discover over time that you can do most anything with your weight you want to do. 

 If you read my story, “Not the Biggest Buck”, you will understand immediately how walking and/or jogging can play an important part in your bid to become physically fit.  It not only makes a person feel great about themselves but it enables you as a hunter to come through when the situation calls for that extra effort.

 Remember, Live Well and Good Hunting!