Walking or Running? Many girls ask about the differences between them and how to choose the right one for them. The two sports are beneficial for the health of the body and heart, getting rid of excess weight, and maintaining agility and fitness.

In this article, we will explain to you about walking and running and the differences between them, and we will help you choose the right one for you. So stay with us.

Walking sport

Walking is one of the best, simplest and most popular sports among people. This is due to its simplicity and not requiring a lot of effort and equipment. It is also a free sport. It is one of the easiest ways to increase your activity, lose weight and increase your health.

Brisk walking as a form of exercise can help you build endurance, burn extra calories, and make your heart healthier. Do you agree, my dear?

Benefits of walking:

The next time you have a medical examination, Don’t be surprised if your doctor gives you a prescription for walking.

Yes, my dear, This simple activity that you’ve been doing since you were about a year old is now being described as “the closest thing we have to a miracle medicine.” In the words of Dr. Thomas Frieden Dr. Thomas Frieden Former director of the Centers for Disease Control and Prevention.

Walking in particular comes with a host of benefits. Here is a list of five benefits of walking that will blow your mind:

1. Walking Fights the Effects of Genes That Gain Weight

Yes, Walking affects our genes as well. Harvard researchers studied 32 obesity-promoting genes in more than 12,000 people to determine the extent to which these genes actually contribute to body weight. Then they discovered that among study participants who walked briskly for about an hour a day, the effects of obesity-promoting genes were cut in half.

2. Walking helps reduce cravings for sweets.

Two studies from the University of Exeter found that a 15-minute walk can reduce cravings for chocolate. And even reduce the amount of chocolate you eat in situations where you are stressed or want to eat binge.

The latest research confirms that walking can reduce cravings for a variety of sugary snacks. That is, walking will help you, my dear, to reduce your cravings for sugar-rich snacks, which you repeat every hour, or maybe less.

3. Walking reduces the risk of breast cancer.

Here we would like to tell you that researchers confirm that any type of physical activity reduces the risk of breast cancer. But an American Cancer Society study that focused on walking found that women who walked 7 or more hours per week had a 14% lower risk of developing breast cancer than those who walked 3 or fewer hours per week. Walking provided this protection even for women with breast cancer risk factors such as being overweight or using hormone supplements.

4. Walking Relieves Joint Pain: (link to the joint pain article, but it comes down to my bed)

Many studies have found that walking reduces pain associated with arthritis. Walking 5 to 6 miles a week can prevent arthritis from developing in the first place.

Walking protects joints — especially the knees and hips, which are most susceptible to osteoarthritis — by hydrating them and strengthening the muscles that support them.

5. Walking Boosts Immune Function: connect with

Walking can help protect you during cold and flu season. A study of more than 1,000 men and women found that those who walked at least 20 minutes a day and at least 5 days a week, They had 43% fewer sick days than those who exercised once a week or less. And if they get sick, it will be for a shorter period, and their symptoms will be more moderate and severe as well.

Correct walking method:

And now we will tell you, my dear, the right way to walk, To protect your body from any injuries, And even get the full benefit of a proper walk.

• Before you start walking:

1. Watch the shoes you wear. And make sure to wear comfortable, well-fitting sports shoes that provide adequate support and do not cause blisters. “ How to choose the right shoes”
2. If you are walking to work, You can wear your usual work clothes with a pair of comfortable shoes and change your shoes when you get to work, so that you wear walking shoes while walking to work, Upon arrival, you can then wear the appropriate shoes for your look and work.
3. And if you like to go for long walks, Don’t forget to bring water and a light healthy snack. We also want you to take care of your skin, use an appropriate sunscreen, and wear a hat to protect you from the sun’s rays.

• When you start walking:

Now, we will list some important techniques for maintaining a healthy gait:

1. Stand up straight:

Here, we invite you, my dear, to abandon the hunched position that you are used to when using a computer or mobile phone. This position makes it difficult for you to breathe and may contribute to back pain as well. Instead, straighten your spine as if you were lifted from the crown of your head. Place your thumbs on your lower ribs and your fingertips on your hips, when you stand upright, Notice how the distance between your thumb and your fingertips increases.

Try to maintain this stretch as you walk.

2. Your eyes up.

If you look at your feet, You are putting unnecessary pressure on your upper back and neck.

Extend your gaze 10 to 20 feet in front of you, So you’ll still be able to follow the road ahead and prevent tension in your upper body.

3. Shoulders back and down relaxed:

Roll your shoulders up, then back, then down. This is where your shoulders should be as you walk. Be careful not to pull them toward your ears, and consider keeping your shoulders away from your ears to reduce upper body tension and allow your arms to swing more freely.

4. Swing from your shoulders:

Let your arms swing freely from your shoulders, not your elbows. and let them swing back and forth, Don’t bring them across your body or make them rise higher than your chest.

5. Maintain a balanced pelvis:

By keeping your abdominal muscles tight.

6. walk softly:

You should step forward from heel to toe as you walk. not to tread flat with your foot on the ground, And don’t stretch your leg far in front of you, This increases the impact on your joints and actually makes your walk slower.

All you want, my dear, is a smooth and quiet step, Don’t slouch or falter in your step, This is to reduce the risk of infection.

When do the benefits of walking appear on the body?

• Immediately and within the first minutes your mood will improve! You know you are doing something good for your life! You can overcome any setbacks, challenges and any obstacles that stand in your way, Walking makes you feel really good!
• After 3-4 days of walking: You will notice more consistency in your body and more space in your clothes!
• After 7 days of walking: Real changes are happening! You’ve used your body fat as energy, so you’re burning fat. Muscles feel more toned and coordinated. Do you notice that you’re making healthy choices in your meals, too? This is the power of walking, as we talked about its benefits earlier in this article.
• After 14 days of walking: I lost real body fat! A more proportional and harmonious body is emerging!
• After 21 days of walking: The effect now extends to your clothes, so they have grown larger on you. muscles became more defined, And you lost a few kilograms if you adhere to the healthy diet accompanying walking, And your energy is at its peak!
• not only that, but all health measurements have also improved, Blood pressure, cholesterol and sugar levels decreased significantly and healthy.

How much does a person need to walk daily?

Walking briskly for 10 minutes a day has many health benefits. It counts toward 150 minutes of weekly exercise, As recommended in the Physical Activity Guidelines for adults ages 19 to 64.

You can start with 10 minutes a day, Then increase these minutes to the extent that suits you and makes you feel comfortable and the benefits of walking together.

Running

As with walking, Running has become increasingly popular over time. This is also not surprising given the running requirements, Since it does not require a lot of equipment from you, It is an exercise that you can do on your own time and do it away from home. It is also effective, gentle, and makes you feel alive around you.

What is the benefit of running?

Running can provide a range of physical and mental health benefits. We chose for you some information that you should know about the importance and benefits of running:

1. Running improves mood and energy levels:

A study published in 2018 in the journal Acta Psychologica found that running between one and two miles can improve mood and energy levels. It has a greater effect on the participants than meditation, deep breathing, and progressive muscle relaxation.

Running is also useful for enhancing memory and concentration, as it causes the release of vital chemicals called endomorphins into the bloodstream and in the brain, which improves brain function.

2. Running improves respiratory function

Besides the mental health benefits, Running is associated with improved cardiovascular and respiratory functions. As running will cause a greater consumption of oxygen and thus a greater blood flow, This means that oxygen reaches all vital organs such as the lungs, and ultimately improves respiratory function.

3. Running improves cardiovascular health:

A research review published in 2020 in the British Journal of Sports Medicine found that increased exercise activities involving running showed a reduction in the risk of mortality related to cardiovascular disease. So we find many foreigners who run frequently during their lives do not suffer from many health ailments and live longer and healthier lives.

4. Running increases muscle strength:

Although running is not necessarily considered a strength exercise, scientists find that the muscles in the lower body such as the hamstrings, glutes, and quad muscles definitely get stronger with running. Because these muscles are the muscles that work while running and exerting physical strength.

5. Running improves bone density:

As reported by a study published in 2021 in JBMR Plus and conducted on runners between the ages of 40 and 85, This study assessed their bone density using scans taken at the start of the study and about 10 years later. The researchers noticed that the people who committed to running had a much better bone density than the bone density of people who did not commit to running.

6. Running reduces the risk of chronic diseases

This is due primarily to the fact that running has a major role in regulating blood pressure, blood sugar, and body weight.

Running also helps reduce the risk of some types of cancer, heart disease and type 2 diabetes. This is according to the American College of Sports Medicine (ACSM).

7. Running is linked to living longer

According to a research review published in 2017, Studies show that runners have a 25 to 40 percent lower risk of premature death and live nearly 3 years longer than non-runners.

The researchers also confirm that you do not need to run every day to reap these benefits. Just starting with a 10-minute run a few times a week can lead to health benefits.

How do I start running?

• Now we will give you some tips based on many researches that will help you start running to get its many results.
• Joshua Scott, MD, a primary care sports medicine physician at Cedars-Sinai Kerlan-Jobe Institute in Los Angeles, says, One of the best ways to get into a running routine and build endurance is by walking.
• This means that you walk fast. And when your body warms up – usually after 10 to 15 minutes – you can start with a little jogging. Being at a comfortable pace requires only a low level of effort.
• As Dr. Scott confirms: “Start with just five minutes of jogging if that feels comfortable. or even 30 seconds.”، Then go back to walking until your breathing becomes easy and regular again. Then go back to running again for another short resting period and repeat.
• It is important to gradually increase the length of your run over time.
• It is important not to overdo it in the beginning. This is to protect yourself from injuries. Start with a little at the beginning, then increase the number of times and effort as you progress in this sport.
• And don’t forget to take rest days so your body can recover. You can do yoga and stretching exercises to relax your body and give it some time to recover.

Is walking better than running?

Now that we’ve talked about both walking and running in some detail, We will know the difference between them.

Walking can provide many of the same benefits as running. But running burns almost twice as many calories as walking.

For example for a 160 lb person, running at 5 miles per hour (mph) will burn 606 calories. Walking briskly for the same amount of time at 3.5 mph burns only 314 calories.

So if your goal is to lose weight, Running is a better option than walking.

So the choice between walking and running depends on your goal. If you want to burn more calories, You have to run.

But honey, if you’re new to exercise or haven’t been able to run, Walking can still help you get back in shape. You can start walking at the beginning and then move to running gradually and without injury to your body.

at the end, We wish you, dear, health and wellness, And that you have benefited from this rich article that talks about both walking and running, And how do you choose the best for you and your goal? We note, my dear, that you consult your doctor before starting any physical activity. Especially in the presence of chronic diseases, This is to avoid any harm.

Written by: Marah Mohamad

Sources:

nhs.uk

health.harvard

walkathome

everydayhealth

runverity