As a former personal trainer, I had clients who effectively lost weight from both running and walking. I personally lost over 45 pounds after being pregnant with twins by doing a combination of walking and running. The reality is, whichever you do consistently is going to be the quickest way for you to drop pounds and lose weight.
First, you have to consider whether you have any physical restrictions that would prevent you from running. If you are morbidly obese, you may only be able to walk at first. Consult your physician to determine whether or not it is safe for you to begin a running program. If it is more of a risk for you to run than it’s worth, start a walking program. Start with 10 minutes if you are horribly out of shape and gradually add time.
If you are able to run, I recommend running. You will recruit more muscles and it’s a weight-bearing exercise, which will create a leaner physique than walking. It also burns more calories than walking. However, this does not mean that you will lose weight faster by running. Your rate of weight-loss depends on a variety of factors, including: what your current level of fitness is, your body weight, BMI (body mass index), and BMR (basal metabolic rate). The heavier you are, the more calories you will burn. Although this sounds counter-intuitive, think about it. If you jog a mile with a 10-pound sack on your back, you will burn more calories than you would without it. This also explains why you lose more weight in the beginning of a weight-loss program. As you get smaller, your metabolism actually slows and you burn less calories than you used to from the same activities.
The solution is this: As you lose weight and your level of fitness improves, increase the amount of time you spend running. Running gets easier as you get lighter, and your muscles and bones become acclimated to the impact of running. By starting slow and combining walking and running, you can create the perfect solution, customized to your individual needs. If you feel the sudden urge to run in the middle of a long walk, go for it, even if it’s just for a minute! Start with the one that you are most likely to stick with. Listen to your body and you will lose weight and get in shape.
Wishing you health and happiness,
HLJ
Holly Lowe Jones is a media professional, fitness expert, and ISSA-certified personal trainer. A member of the National Association for Health and Fitness, Jones is also a seasoned triathlete who competes in her spare time.
For more information, please visit her website www.hollylowejones.com.
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