Some people love to run in order to exercise. However, most
recent studies have shown 5 major characteristics that runners might want to be
aware of.
1. Running can have a negative effect on knees, hips, and joints. Running can “deplete the joint of the lubricating glycoproteins, disrupt the collagen network, slowly wear away the cartilage, and cause numerous microfractures in the underlying bones.” A study published in the Journal of the American Osteopathic Association points out that running can therefore have effects on knees, hips, and other joints. Walking instead of running has less wear and tear on knees, hips, and other joints.
2. Running, unlike walking, can damage the cartilage in the knee due to the greatest wear and tear during running. Magnetic resonance imaging (MRI) has shown a higher risk of degeneration of cartilage in the knee according to a report by The American Journal of Sports Medicine.
3. Running can irreversibly damage heart muscle cells. A very detailed study published by the American Heart Association is examining the risks and benefits of running as prolonged endurance exercise. “The authors duly note that this is not the first article to document increases in serological markers of myocardial damage or changes in echocardiographic indices of myocardial function with prolonged exertion.” Unlike running, walking does not damage heart muscle cells.
4. Running can stress the immune system. Running does not only
burn fat but also muscle tissue which can place an undue burden on the body’s
immune system. Dr. Uwe Schutz, from University Hospital of Ulm in Germany
discovered that long-distance runners “are more susceptible to developing
infections.” Unlike running, walking does not strain the immune system because it does not burn muscle tissue.
5. Running in hot weather can lead to heat stroke and
multi-organ dysfunction. While walking in hot weather can also lead to heat
stroke, there is less of a chance of developing organ failure because the body
is not functioning at the same “high speed” as during running.
When comparing
running to walking, running does have a few advantages:
- Running affects one’s appetite because runners have significantly higher blood levels of a hormone called peptide YY, which has been shown to suppress appetite.
- Running, like other more strenuous forms of exercise, can release endorphins in the brain which can cause a sense of euphoria and a feeling of well-being which would not be achieved by walking.
- Running, if done rigorously, produces sweat which is a way for the body to get rid of toxins.
- Running, unlike walking, leaves a feeling of accomplishment (self-propelled speed), puts one in shape (in case you have to run for your life), and seems to connect “us” to our old ancestors.
- Running, or being part of a group marathon, connects us to others.
Here are a few more interesting
and surprising facts when comparing running with walking:
The New York Times reports
that,
“Runners, for instance, reduced their risk of heart disease by about 4.5 percent if they ran an hour a day. Walkers who expended the same amount of energy per day reduced their risk of heart disease by more than 9 percent.”
Kaiser Permanente , reports
that,
“Recent studies showed that while runners typically expend twice as much energy as walkers for a given amount of time, walkers can get the same health benefit by just walking longer. That means that walking for 30 minutes, 5 days a week, gives about the same health benefit as running for 15 minutes, 5 days a week.”
And when it comes to burning calories and losing weight: The
answer is not what you might think, says Dr. Sallis.
“The difference in calories burned is not much different whether you walk a mile or run a mile. To be sure, running burns more calories per minute than walking, but by walking longer the difference between the two is negligible.”
All in all, scientists and reports agree that whether a person chooses running or walking depends on how each one of the two activities makes a person feel.
If you have been a passionate runner for years but you feel
your knees, bones, and joints are hurting, the above information might help to try
walking for a change and see if you like it.
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