Walk or Run for fitness?

Which do you think is better for weight loss? A 60 minute power walk or a 30min 5k run?

I'm eager to hear what people think!

are those the only choices?  if so, doing both on alternate days is probably the best bet.  variety is always best.

In terms of weight loss, both would burn about 300 calories so it depends on which you prefer and how much time you have.

hmm good point. maybe ill walk tonight cuz i the weather is nice and ive got the time. plus, prob better on the knees, right? might be good not to run every day like i usually do.

It depends on how long you've been running - for a beginner, running more than 3xweekly leads to only marginal improvements in fitness, but non-marginal increases in orthopedic injuries.

 An experienced runner can do a lot more than a beginner, both in terms of frequency and distance. So how long have you been doing this?

 'Course, looking at the Furman running plan it's probably a good idea to cross-train with something else even if you have been at it for a while - repetitive stress injuries, overuse dysfunctions and so on are teh suckage.

I think a combination of both would be better as in HIIT. HIIT is better than steady pace exercise, independent of the exercise you chose. Apparently your body becomes more efficient at a steady pace, which translates to less energy spent and less fat burning. You could do 20-30 min alternating 2 min powerwalk, 1min run. Check this site that explains HIIT:

http://www.intervaltraining.net/hiit.html

I think the best excercise is the one I will do consistently and enjoy!  For me, that is walking, but everyone is different.  The question I ask myself about any excercise is can I see myself doing this for the rest of my life with a smile on my face.  If not, I usually find excuses to miss it.

Original Post by melkor:

It depends on how long you've been running - for a beginner, running more than 3xweekly leads to only marginal improvements in fitness, but non-marginal increases in orthopedic injuries.

 An experienced runner can do a lot more than a beginner, both in terms of frequency and distance. So how long have you been doing this?

 'Course, looking at the Furman running plan it's probably a good idea to cross-train with something else even if you have been at it for a while - repetitive stress injuries, overuse dysfunctions and so on are teh suckage.

LOL...  Making new runners run at 85-90% of maximum heart rate every training session is a bad, no a horrible idea.  No wonder the poor bastards were tearing themselves up.

Quite frankly, the Furman Running Plan scares me.  I wouldn't recommend even the beginner's plan to any runner that wasn't already athletic in some manner or form.

EDIT:  I see the study is from 1977.  That explains quite a bit...

Yeah, for a total beginner, Couch25K or Learn to Run is a better idea - I was assuming that since ktomkie runs multiple 5K's a week those programs wouldn't be helpful though ;)

 I think that the Smartcoach is probably the best option for designing a running program for a beginner/intermediate if you can't afford to hire a running coach to do it for you.

 Looking closer I suppose the Furman plans are more for competitive ahtletes than recreational trainees. Playing around with the smartcoach, you still wind up with 3xweekly runs+cross training for most goals, but the schedule tends to be less ambitious.

ive done the building-up-mileage thing in the past when i trained for a 1/2 marathon 2 years back, and i also just ramped up my standard 5k to 10k for a run in early April. but honestly, im just looking to maintain a 5k now, not increase. so is running the better maintenance sport, or is fast walking? 

Original Post by ktomkie:

ive done the building-up-mileage thing in the past when i trained for a 1/2 marathon 2 years back, and i also just ramped up my standard 5k to 10k for a run in early April. but honestly, im just looking to maintain a 5k now, not increase. so is running the better maintenance sport, or is fast walking? 

If you want to be a runner run.  If you want to be a walker, walk.  How far and how long depends on what your goals are...  Calories in + calories out = maintenance.

hmmm.  This topic caught my eye cause I have been wondering the same thing myself.  On more thought though, I tend to alternate.  I get up in the morning before anyone has woken up and go for a 30 minute run. Except when I cant get out of bed! Those days usually see me packing up my 2 year old into the stroller to go for an hour walk.  My body feels equally tired from each option!  Alternating lets me sleep in occassionally and allows my body to rev up and rev down.  And not get bored.

I say do both. And Yoga.

I do both during the same session. I have a 4-5 minute warm up walk and then run for 5-7 minutes and walk at a quick pace for 1.5 -2 minutes it gets my heart rate up with out killing myself. Plus it's good for me cause I run where there are pretty steep inclines so I run up the hills then walk to rest briefly before running again. Works great for me I do it 4-5 days a week and I burn just over 300 calories in 35 minutes and am steadily losing weight. Plus makes it like someone said more enjoyable. I'm sweaty and my muscles are tired but it's not so exhausting that I have to force myself to go each time. I have 3 kids and my husband works late so it would be easy for me to find excuses. And I agree with tani24 also add some yoga or pilates. I do some after each run to cooldown stretch out and do a little toning.

Based on my experience running causes a lot quicker weight loss and more dramatic result than walking but for me I can't run now as have some joint issues and I am finding that walking is still working for me, just not as quickly as running used to.

i know what you mean about the weight falling off when you run--i was hardcore distance running a couple years ago and the weight did come off quicker, but i guess i was just hoping a nice, hard walk would do the trick too. maybe someone will have an encouraging powerwalking weightloss story to encourage us!