Walking Or Running, Which Is Better To Do In The Morning?

Cardiovascular training can include walking or running because both are beneficial to your health. Here we tell you what the benefits of each are.

More and more people are choosing to be healthy and are looking to include physical routines that fit their exercise needs. Although the most important point is to keep moving, before starting a routine you should always consider what your goals are and according to these you have to decide between walking or running.

Since the running and power walking craze broke out a few years ago, these two disciplines have become the ideal option for exercising, as all you need is appropriate clothing and good sports shoes.

Whether you choose to run or walk, either of these disciplines will make you stronger because aerobic exercise increases your heart rate. These activities also increase the number of mitochondria – cellular organs that supply energy – in your muscles and brain, which causes you to feel less fatigued and, therefore, gain more endurance and improve your lifestyle.

Slow but sure

According to personal trainer Adriana Punti, choosing to run or walk will depend on our goals. For example, walking is good for helping us break away from a sedentary routine and enjoy a moment of fresh air.

A morning walk can give us the extra energy we need daily and also serves as an introduction to physical activity, before moving on to something stronger and more intense.

Its main benefit is that the intensity of work helps improve endurance, increases blood flow in the muscles, helps eliminate toxins from the body and improves daily life activities.

From a psychological point of view, walking increases endorphins and serotonin, substances responsible for physical well-being, and helps combat anxiety.

People who are not used to exercising or are recovering from an injury should opt for walking. It is also ideal for people who are obese or have cardiovascular disease, as they do not have to exert much effort.

María Elena Kestler, a graduate in Physiotherapy from Fisiocentro, explains that it is good for any athlete in recovery to get back to their routine in this way. It is also recommended for those who have had knee, ankle, and back problems.

Older adults can also walk between 20 and 45 minutes a day, according to medical recommendations. It is important that seniors have the accompaniment of a professional or supervisor to avoid falls.

With more intensity

If you are in good health but want to improve your health, running is definitely the right choice as it has many short and long term benefits. Aerobic exercise increases the heart rate and therefore reduces the incidence of heart disease.

If you decide to run moderately on your own, this discipline can also benefit you in reducing body weight much faster than walking, but you should do it gradually and take into account the recommendations of a professional, whether a trainer or a doctor, to avoid injuries.

It is important to have a general medical check-up every year to know exactly how your physical condition is.

If you are someone who has never done any physical activity before, Kestler recommends starting with walking and then running. It is also essential to warm up before the activity. No less important is cooling down the muscles (stretching).

Running also strengthens the heart and improves heart rate as the organ becomes more efficient with each beat.

Other considerations

Don’t forget to eat a more balanced diet. Include more vegetables, complex carbohydrates (whole grains and flours) and lean meats (salmon, tuna or chicken breast) in your diet.

People who exercise should drink between two and three liters of water.

Punti says that if you are consistent with your routines, you will see results in your endurance within two to three weeks; not only will you feel more relaxed and in a better mood, but you will also have more energy.

As for weight loss, these changes vary from person to person, depending on their persistence and their diet. However, you will notice weight loss after four weeks of exercise, as during this period the body will have become accustomed to the effort and will begin to mobilize the entire metabolism.

If you choose to run, keep in mind that the cardiovascular benefits will be visible after 6 months of starting to practice it. As for walking, remember that it is the ideal formula for people who are obese or overweight since it is easier for them to practice and they can maintain this activity for longer periods with less impact on the joints and tendons.

Whether you run or walk, both disciplines have their benefits. Your body and mind will thank you for moving away from a sedentary lifestyle and opting for a more active life.

Walk

It is a low-impact activity and is suitable for almost anyone.

• Walking is of great physical and mental benefit, especially if it is done in the middle of nature.
• People should wear comfortable sportswear and tennis shoes.
• Warming up may include squats and stretching your arms and legs.
• The first walks should not last more than 30 minutes and it is suggested that they be done on flat terrain.
• As you gain experience and endurance, you can increase the length of the hike—10 minutes every three weeks—and hike on steeper terrain.
• Walking does not require a person to do a cool-down routine; slowing down and massaging the legs is enough.
• The only risk involved in this physical activity is that the person may trip due to the difficulty of the terrain.
• Older adults must be accompanied by someone who can help them.

Run

This exercise requires greater physical endurance.

• Runners lose weight or maintain their size, depending on their goals.
• On a psychological level, each race represents a challenge of confidence and perseverance.
• Running shoes should fit the shape of your foot to prevent injuries. It is advisable to go to a shop specializing in running shoes.
• Warming up should include a brisk walk, stretching your arms and legs, and small jumps and squats.
• A beginning runner should start with daily 20-minute runs at a moderate intensity—he or she should be able to talk while jogging.
• You can set a goal to add 5 minutes to your routine each week. Speed ​​will be something that will increase spontaneously as your endurance gets stronger each day.
• The cool-down should include the same exercises as the warm-up.
• The most common injuries are: blisters (caused by rubbing against shoes), plantar fasciitis (inflammation of the sole), and knee sprains.

Golden rules

Follow these recommendations when exercising.

Moderation

• Although people are capable of withstanding a great deal of effort, to avoid injuries it is best to do it gradually and according to a routine.
• It is important to have a medical check-up before starting a more active life to determine your cardiovascular status.

Constancy

• There will be times during the day or week when you will not want to do anything about exercise, but just by setting a goal to run or walk at least three times a week, you will see it as something necessary for your life.
• You should set measurable goals. For example, lose four pounds per month.

Rest

• Rest will give your body time to recover and adapt to the changes that are occurring as a result of exercise; it also gives you more energy to meet your goals. Resting is not a way to avoid exercise, but rather an essential activity to prevent the body from wearing down.