Should I walk or should I run? By Travis Illian, Ph.D.

Running in forestI really enjoy getting asked this question…should I walk or run?  Let’s start with some basics:

General Training Rule: Start with simple and move to complex! 

This is an easy rule that is often broken.  Take the time to master simple tasks.  If you have not been working out for a while, commit to walking 2-3 miles a day before starting a running workout.   Consistency in your daily workout is an important priority. After you have made working out a daily habit (after about a month of walking), then you should consider running.

1st Scientific Rule: A 150 lb person running 1 mile or walking 1 mile burns the same number of calories

Remember that the number of calories you can burn while walking depends on how much you weigh (or better yet, how much muscle mass you have).  Below is an estimate of how many calories you can burn walking one mile (regardless of your pace).

– If you weigh 130 lbs, you can burn approximately 70 calories per mile.

– If you weigh 150 lbs, you can burn approximately 90 calories per mile.

– If you weigh 200 lbs, you can burn approximately 120 calories per mile.

– If you weigh 250 lbs, you can burn approximately 150 calories per mile.

– If you weigh 300 lbs, you can burn approximately 180 calories per mile.

– If you weigh 350 lbs, you can burn approximately 210 calories per mile.

– If you weigh 400 lbs, you can burn approximately 240 calories per mile.

 2nd Scientific Rule: Your level of fitness will determine what percentage of fat/carbohydrates you will burn while walking or running 

For example, an elite athlete (marathon runner) is more efficient at burning fat than sedentary individuals. Elite athletes will automatically begin burning fat first while exercising, whereas begginer sor amatuers will tend to burn carbohydrates first.

As you increase your overall fitness level, the body becomes more efficient.

3rd Scientific Rule: The lower the intensity of exercise, the more fat you will burn as fuel. 

As exercise intensity increases (aka, running), then more carbohydrates are required to meet fuel needs.  With that being said, if you have not been working out for a while teach your body to burn fat and create that habit of consistency with walking before you start running.

For optimum energy and fat burning benefits, consider adding Thermo Lean to your diet and exercise strategy. Your goal is a lifetime of exercise!  Stay focused on long term improvements with your training, and good luck!

Dr. Travis Illian received his Ph.D. from the University of Alabama in Human Performance. He is certified nationally as a strength and conditioning coach and has published several scientific studies on Greens+ Products.

3 thoughts on “Should I walk or should I run? By Travis Illian, Ph.D.

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