Jogging or Walking: Is One Better Than The Other?

 

Walking is probably the easiest and one of the best ways to incorporate exercise into your daily routine.  Walking is easy to do and no special skills are necessary.  You can set out for a casual stroll (30 min mile), a little faster when you are in a hurry to get from point A to point B (perhaps a 20 minute mile), a brisk walk (probably 15-20 minute mile) or a power walk, which amounts to at 12 to 15 minute mile.  There isn’t much difference between power walking and a slow jog, so personal preference will determine which method works best for you.

 

Many people are reluctant to ratchet walking up to that next level because of fear of injury, although personally I had more pain issues when I was learning how to power walk than when doing a slow jog.  Perhaps I was doing something wrong?  Jogging is another form of exercise that requires no special skills or equipment, but it does burn a few more calories.  Running burns about twice as many calories as walking and that alone can be an enticement.  Kids run everywhere.  Kids never walk when they can run.  When did running stop being fun and when did it get so hard?  If you tried to run somewhere right now, the chances are pretty good that you could only do ¼ of a block (or less) without gasping for air.  As we grow older we move less and exercise becomes quite a challenge. 

 

Jogging is quite a challenge if you haven’t done any running for awhile.  The first time you put on your running shoes and go out there you may only be able to jog a few tenth of a mile, but each time you go you will be able to do a little bit more.  It is quite a thrill the first time you log a mile or two without stopping.  It gives you quite a feeling of accomplishment. 

 

You are probably wondering how you can do this without getting discouraged.  The key is a technique called interval training.  Prevention Magazine (July 2009) ran an article by Marianne McGinnis about a run/walk interval program.  You can start as slowly as running for 1 minute and walking for 3 minute intervals and build up from there.  What could be easier than that?

 

 The key to injury proof jogging/running lies in a relaxed posture and a slightly forward (from the ankle) tilt, landing mid-foot (unlike the heel to toe motion of walking), shortening your stride and picking up your feet.  The best technique is one developed by Danny Dreyer of Chi Walking and Chi Running fame.  Chi Running/walking was developed to teach runners/walkers how to exercise without injuring themselves.  If you want to power walk or run but find it is uncomfortable for you, it is because you aren’t doing it properly.

 

Another article in Prevention (April 2009) by Chris Feytag, addresses joint friendly jogging.  She stresses listening to your body and running on softer surfaces like gravel, dirt and asphalt rather than concrete.  Another way to keep the knees healthy is by strengthening the shock absorbing quad muscles by doing some target exercises.

 

Walking is perfect in its own right, but if you need a little more physical or mental stimulation it might be worth your while to try jogging, or continue on doing a combination of walking and jogging.  The interval plan is designed to be especially safe for people over 40.  You gradually increase your running time, which allows the body to adjust without aches or strains.  The article mentioned that people using this kind of workout reported that they enjoyed their workouts more than when they just walked.  I started out using Kathy Smiths Walk Fit audio where she talks you through 3 minute intervals.  It is rather difficult having to look at your wrist watch every few minutes to determine what you should be doing.  I also read about an interval timer by (www.gymboss.com). You clip the timer to your waistband and it will beep, vibrate, or both when it is time to speed up or slow down.

 

Whether you walk or jog is up to you.  The important thing is get mo

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