I was on a walk with my friend Vicky this summer, a brisk jaunt
around her tract housing unit, when she said this:
”
You know, I’d love to lose some weight, but I really hate
running.
”
I was on a walk with my friend Vicky this summer, a brisk jaunt around her tract housing unit, when she said this: “You know, I’d love to lose some weight, but I really hate running.”
Like hordes of other Americans, she’s of the mindset that the only real exercise is a jarring, high-impact run and that you’ll only lose weight if you achieve a bucket-drenching sweat.
While lacing up for a run can be fun – I enjoyed my time on the high school track team – it’s not a sustainable exercise regimen for many people, especially those with joint problems. The often-overlooked sport of walking is a low-impact alternative that can offer more fat-burning potential than that crazed cardio session Vicky had in mind.
“It is true that walking a mile will burn more calories than running a mile – although it takes longer to do so,” said Dr. Dean Ornish, a clinical professor of medicine at the University of California, San Francisco in a column posted on my.WebMD.com. “When you run a mile, you’re burning mostly sugar, or carbohydrates, which is how your body gives you fast energy in bursts. When you walk a mile, it gives your metabolism time to switch from burning carbohydrates to burning fat.”
A study published in the American Journal of Sports Medicine also concluded that, for every 1,000 hours of participation, runners were injured 11 times, walkers twice. The study defined an injury as a physical problem that required a reduction in training time. But walking for weight loss is very different than just taking a quick stroll down to the corner market.
Overall physical activity is important and does add up over time. For instance, a recent study found that fidgeters were more likely to stay slim because they moved more over the course of the day. But for weight loss, practitioners need to train with the same serious intent as runners.
Form is key in aerobic walking, as I learned during practices with Team In Training. Be sure to stand straight and make use of your arms. Those power walkers you’ve seen on the trails may look silly, but they’ve got something up their sleeve.
The forward motion of their arms influences the rotation of their pelvis, which causes the hip to swing farther forward, increasing stride length. In other words, they walk with longer, faster strides.
The arms should be at a 90-degree angle, with their arc rising no higher than the chest and falling back no further than the hip.
Those who wish to begin or continue running should not only pay attention to proper stretching techniques, but invest in one key item: shoes. These are the last line of defense against injuries that could be brought on by the very design of your body.
Look for a running specialty store that will either video tape or watch you run.
A good eye can spot issues with ankle roll or pronation long before they develop into chronic injuries, and steer you toward the shoe that will help correct the problem.
Physical Activity Calorie Use Chart
The chart below shows the approximate calories spent per hour by a 100-, 150-
and 200- pound person doing a particular activity.
Activity Distance 100 lb 150 lb 200lb
Bicycling 6 mph 160 240 312
Bicycling 12 mph 270 410 534
Jogging 7 mph 610 920 1,230
Jumping rope 500 750 1,000
Running 5.5 mph 440 660 962
Running 10 mph 850 1,280 1,664
Swimming 25 yds/min 185 275 358
Swimming 50 yds/min 325 500 650
Tennis singles 265 400 535
Walking 2 mph 160 240 312
Walking 3 mph 210 320 416
Walking 4.5 mph 295 440 572
– The American Heart Association
