Both running and walking has benefits such as weight loss, improve your sleep, elevate your mood, boost your energy level, decrease blood pressure and cholesterol levels and decrease the risk of cancer, diabetes, and heart disease. However, Running is far higher in terms of risk as it can result in the runner to sustain injuries. Running in and of itself is healthy and can be a very beneficial addition to any weight-loss plan.A  And putting on your sneakers and getting out the door is a step in the right direction. Running requires the use of a lot of muscle mass, about 60 percent.A  Some of the largest muscles in the body are in the lower body. If youa€™ve been running and are having a hard time finding results, reevaluate your diet first and then your overall work-out routine such as weight-lifting and calisthenics.
The truth is, both of these work best when used together.A  Each one has unique benefits.A  Try both, mix it up, get fit and stay fit! FullSpike Research TeamFRT conducts ongoing science and research with diet experts, engineers, athletes, personal trainers, physicians, and analytical chemists. Marilyn Rowe Horton has been writing for 16 years, working in the fitness industry since 2005. Running can be used as a tool for weight loss, no matter your goals or your current conditioning. In the beginning of your running regimen, you can likely only run for short periods of time. As your endurance increases, you will be able to jog further for longer periods of time between breaks.

Fast or slow, you will be burning essentially the same number of calories per mile when running.
Galloway states that in order to mobilize fat and lose weight, "it is better to run 40 to 60 minutes three times a week, than 20 to 30 minutes six times a week." These longer training sessions help you to lose unwanted weight while building endurance and overall fitness.
While some nutritionists suggest that walking may result in burning more calories, actual researches claim that running actually burns more calories. The stress added by running increases the risk for injuries like runner's knee, hamstring strains, and shin splits.
The speed that you start out jogging or walking depends wholly on your beginning fitness level, but will likely increase with time, endurance and practice. The more miles you are able to accumulate during your runs, the more calories you will be burning and the more unwanted weight you are going to be able to shed. According to authors Michael Mejia and John Berardi in their book "Scrawny to Brawny," high-intensity running burns approximately 1,323 calories per hour and low-intensity running burns approximately 514 calories per hour in a 150-pound person. You can incorporate 40 to 60 minute runs into your training through long, slow distance or speed work with periodic rest breaks, and your body will respond by burning calories and losing weight.
One doesn’t always have the stamina to run for a while, they can also start by walking and adding on more speed as one can builds the capability. Manufacturer rebates, terms, conditions, and expiration dates are subject to manufacturers printed forms.
Either way, lacing up your running shoes and heading out the door is a step in the direction toward improved health and weight maintenance.

Jeff Galloway, Olympian and running coach, estimates in his book "Galloway's Book on Running" that "running burns about 100 calories per mile," no matter the pace. The harder you push, the greater the calorie-burn, even if you have to take breaks between high-intensity run intervals. Keep in mind that your body tires of doing the same workout every day, no matter the sport.
However, for a lot of people the questions arises if walking or running helps lose more weight.
Do not push yourself to go faster than you easily can, as that will keep you from running as far or for as long as you could at a slower pace. If you head out to run three miles every day at the same pace your body will slow its response to your efforts, and your weight loss and performance will likely plateau.
Change your training up from day to day, incorporating fast and slow days into your weekly run plan, and your body will continuously respond to your training.

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Comments »

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