The Benefits of Running
Did you know:
- Walking uses THREE times more energy than sitting? [1]
- Running requires SIX times more energy than sitting? [1]
- Walking can be considered a moderate intensity exercise and running can be considered vigorous in nature? [2]
- Few studies have investigated the LONG-TERM effects of running versus walking?
A recent study [2] is one of the first of its kind to perform long-term research (6.2 years) on a large number of runners and walkers (50,000 subjects). The results of this study, as well as others [3] suggests sustained beneficial effects of running. Some of these benefits include:
- Significantly reduced body mass index (BMI) in runners versus walkers
- Significantly smaller waist circumference in runners versus walkers
- Significantly reduced risk for development of cardiac disorders
Others have also shown that running (and exclusively, running!) can have additional benefits. These include:
Perhaps one mechanism for the beneficial effects of running can be explained by the amount of energy required to run versus walk. One study [6] suggests:
- Runners use significantly more energy (that is, Calories) during exercise than walkers (see Figure 2)
- Runners use significantly more Calories than walkers even 30 minutes AFTER exercise (see Figure 2), suggesting that they maintain a higher metabolic rate post-exercise
Altogether, studies suggest beneficial effects of running over walking. However, in the world of fitness, almost nothing is ever black and white! Therefore, future posts will examine a variety of factors that should be considered when selecting an exercise paradigm. This means that running may not be the appropriate form of exercise for all- even despite its wide range of beneficial effects.