Running vs. Walking

S

Shanks

0
Now, i know obviously Running burns a lot more fat than Walking .. but I'm wondering by how much ? I'm concerned purely with fat loss - not fitness / endurance. I'm wondering whether you would burn more calories running for 10-15 mins every second night, OR by walking (not power walking, just an average fast/medium walking pace) for around 45-50 minutes EVERY night.

Thankyou for any help.
 
running v walking

you would probably use more calories walking. It is also better for your body.
Running can be hard on the body especially if you are not used to it.
Another great exercise for calorie burning is spinning.

alanm
 
Oh really ? That's great. I just always assumed the more running the better. Can anyone else confirm this for me ?
 
Walking at a moderate pace (3 MPH) for 60 minutes will burn ~245 calories on a 155lb male. Running at a moderate pace (6 MPH) for the same time will burn ~710 calories.

If you want your runs to do anything for you, you will need to run at least 20 minutes. 40 minutes once you are able...

AlanM is correct about it being hard on your body if you do it wrong. But, with proper training, nutrition, and rest, running can be better for you than walking.

For instance, using the above example, if you ran a 6 minute mile (10 MPH) for an hour, you would burn ~1200 calories!!! Nearly 5 times as many as a similarly timed walk!!!

Running is awesome and very addictive! Try it, you'll like it.

But, make sure that you properly hydrate, rest, and eat right!

-Rip
 
rip, can you explain why a run needs to be 20+ mins?
i often run 2 miles in 20 mintues, followed by 20 mins on the bike and then 20 mins on the elliptical trainer. does this sound ok?
 
cgilson269 said:
rip, can you explain why a run needs to be 20+ mins?
i often run 2 miles in 20 mintues, followed by 20 mins on the bike and then 20 mins on the elliptical trainer. does this sound ok?
Click to expand...
That is awesome! In order to properly burn fat, you need your heartrate to be in the "target range" for a minimum of 20 minutes. To get the most from your workout, the bike and elliptical should immediately follow the run. 40 - 60 minutes is optimal.
 
got it. thanks for the info! yes, i hop from the treadmill, to the bike, to the elliptical - one right after another. but last nite i pushed myself and ran 3 miles in 30 minutes. you're right - it's addictive!! thanks again.
 
So is running based on how long you do it, as opposed to how fast you run? I mean, ovbiously if you're running 20 mph you're gonna burn more calories than someone running 6. I was just wondering (becuase running is the like the worst thing for me) if i were to run faster, but for a shorter amount of time would that burn as many calories as if i ran slower, but twice as long? Persay 9 Mph for 15 mins, or 6mph for 25 mins, which would be better?
 
It all depends on your target heart rate. So, for some people it might take 8MPH to burn as many as someone else running only 5MPH.

You want to get in a "target" hear rate range and stay there for 40 minutes.

As far as 9MPH for 15 minutes, or 6MPH for 25 minutes... You will do less damage to joints and tendons if you are running in a range that is comfortable for you. More than likely this is the slower speed for a longer time. So, even though you may burn more calories with the first, you may damage yourself more with it as well. Not to mention, your body will need more recovery time from the faster run. So, technically, you could do the second run example more often and burn more calories over the long-run (no pun intended) and have stronger joints to boot!

:)

HTH,
Rip
 
yeah, last time i went running i was kinda upset about something, and i had shin splints, or something for like, 3 days, and weird thing of it is, ive dont wrestling and stuff, just not recently and never had gotton anything like that, my legs were sore, and i didnt even run that far. i did a total of 2 miles running probably.
 
hey, i just started running a couple of days ago, and for 2 days i did a mile...running and walking, because i cant run for very long without dieing..haha it takes me about 20 minutes or so to do a mile...i kno thats bad, but im overweight...and its getting alot better, i got bored with one mile, and 2 days ago i started doing 2 miles....is that ok? should i only do one mile a night now or is 2 ok? any advice would be great....thanks:)
 
Hmm .. i understand the idea of keeping your heart rate up for those 20 mins or so ... so does that mean it'd be pointless if i ran for say 6/7 minutes, then walked for about 5 minutes, then ran for 6/7 minutes and kept alternating ? Would it just raise my heart-rate whilst im running, then just drop again when i walk, and hence make it pointless? I'm looking for the most efficient way to lose weight, but as this point there's no way i'd be able to run 10 mins straight, let alone 20, without stopping. So would it be better if i just stick to my 50 min walks every night ? Or still try ther alternating thing?

Thanks for all your help guys. I really appreciate it.
 
Here's how burning fat works when in terms of time.

Your body has 3 primary energy producing systems. These systems are what "burn calories". Actually, what you're "burning" are the 3 energy producing nutrients in the body: carbohydrates, fats, and proteins.

The first of these systems is the phosphagen system, which runs on (and therefore "burns") carbohydrates. You only primarily utilize this sytem for the first few minutes of any intense workout - think of it as your spark plug and starter.

The second system, which is utilized once the phosphagen system is up and going is the glycogen system. This one is the second shortest, but still lasts you for 20 - 30 minutes of energy use. This one also breaks down carbohydrates for energy.

It's not until the third system, the oxidative system, that your body begins to burn fat. You use this system in two situations:

1. During day-to-day tasks (i.e., extremely low intensity energy usage)
2. After the phosphagen and glycogen systems have been tapped.

So, doing very, very light activity you are burning fat. However, since they require so little energy, you're burning almost no fat whatsoever (ca. 150 calories an hour). However with option 2, by doing heavy activity to exhaust the first two energy-producing systems of the body, you enter the fat-burning energy system (oxidative system) with high caloric demands, meaning that during and after your workout, you'll continue to burn lots of fat.

Your body can be "shocked" into using the oxidative system prematurely with workouts like high intensity interval training (see the HIIT subforum here), so that you can get a great fat-burning workout in just about 15 - 20 minutes, but you don't want to necessarily do HIIT every day. On different days, train for intensity - how hard you workout - and endurance - how long you workout at a moderate intensity - and you'll lsee faster results as long as you eat right and get plenty of sleep.
 
P.S., a great way to condition yourself for running is to jog as long as you can, and then walk until you can jog again. Try to stay in a jogging pace for as long as possible. I.e., if you're at a walking pace and you have just enough energy to shoot in 3 or 4 seconds of jogging, go for it. Your mindset should be "jog, jog, jog".

For this kind of pattern you'd want to do at least 45 minutes of it in one go, at least while you condition yourself. Then in a few months, you'll be running with the best of 'em.
 
rip said:
That is awesome! In order to properly burn fat, you need your heartrate to be in the "target range" for a minimum of 20 minutes. To get the most from your workout, the bike and elliptical should immediately follow the run. 40 - 60 minutes is optimal.
Click to expand...

Rip, when i'm weightlifting my heartrate is greatly increased becasue i like to push myself to lift weights that are at the top of my range and do sets 'till failure. My heartrate is often elevated to my target fat loss range, but as i'm not actually doing anything cardiovascular will this burn any fat at all. I realise that i am using energy to lift but is this 'fat energy'? That one's confused me for a while...thanks!
 
Fat burn is directly related to energy use. You do burn energy (obviously) and possibly fat, depending on which energy system you're utilizing, while you lift weights. Thing is, you'll usually burn carbs rather than fats when lifting weights because it's not a constant energy pull like cardio is.
 
Fil said:
Here's how burning fat works when in terms of time.

Your body has 3 primary energy producing systems. These systems are what "burn calories". Actually, what you're "burning" are the 3 energy producing nutrients in the body: carbohydrates, fats, and proteins.

The first of these systems is the phosphagen system, which runs on (and therefore "burns") carbohydrates. You only primarily utilize this sytem for the first few minutes of any intense workout - think of it as your spark plug and starter.

The second system, which is utilized once the phosphagen system is up and going is the glycogen system. This one is the second shortest, but still lasts you for 20 - 30 minutes of energy use. This one also breaks down carbohydrates for energy.

It's not until the third system, the oxidative system, that your body begins to burn fat. You use this system in two situations:

1. During day-to-day tasks (i.e., extremely low intensity energy usage)
2. After the phosphagen and glycogen systems have been tapped.

So, doing very, very light activity you are burning fat. However, since they require so little energy, you're burning almost no fat whatsoever (ca. 150 calories an hour). However with option 2, by doing heavy activity to exhaust the first two energy-producing systems of the body, you enter the fat-burning energy system (oxidative system) with high caloric demands, meaning that during and after your workout, you'll continue to burn lots of fat.

Your body can be "shocked" into using the oxidative system prematurely with workouts like high intensity interval training (see the HIIT subforum here), so that you can get a great fat-burning workout in just about 15 - 20 minutes, but you don't want to necessarily do HIIT every day. On different days, train for intensity - how hard you workout - and endurance - how long you workout at a moderate intensity - and you'll lsee faster results as long as you eat right and get plenty of sleep.
Click to expand...

I've heard this before, and it does make sense, but one thing i can't figure out is that even though you burn more calories than you take in(which is how you would lose fat), because you're not running(or other cardio) for more than 20 minutes at one time, you won't burn fat? Maybe i'm missing something, but do the two ideas not contradict each other?
 
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