What are the relative values of running and walking? March 12 2016, 0 Comments

You know that running is more intense than walking, and believe in your heart of hearts that it is doing you good. But what does the evidence say? The benefits of different durations and intensities (walking and running) of exercise is discussed by Wen et. al. in the Journal of the American College of Cardiology (2014, 64:5).

It seems that, even in very small doses, walking and running are beneficial in reducing cardiovascular disease and lowering the risks of diabetes and hypertension. The benefits are on a sliding scale that increases as the amount of exercise goes up, but the biggest increase in benefit is at the beginning of the curve, where the amount of exercise is small (figure 1, after Wen et al.).

Figure 1: Relative benefit in reduced mortality for average daily running or walking time.

The implications from this are that benefits can come from relatively small changes - good news for those who have difficulty finding the time to do long work-outs. It also means that beneficial exercise can be built into your day by, for instance, getting off the bus a couple of stops earlier and walking the last part of the journey into work.

For those of you who want to ease yourself into spring with running or hiking, and would like to do so with less shoe and more you, ZEMgear Hero and Apex shoes are warmer for the still cold weather, but you should graduate fairly quickly to Terras as it warms into summer.

Good running and walking all!