Longish walk or very short run?

[DareIask]

I'm trying to get fitter, and lose some weight along the way. Both are important but health and fitness more so.

I've been walking briskly for about 5-8k which isn't easy but isn't too difficult.

I could try couch to 5k, but really am not keen. I suppose my question is do I need to up it to running or will walking be enough?

You won't lose weight doing either. A 5k walk or run will only burn about 250-400 calories; 250 calories is about 2 slices of buttered toast, so not much. Diet matters much, much more for weight loss than exercise does.

Brisk walking will make you fitter if you do it often enough, not as fit as running would, but it will help. Forcing yourself to run when you don't want to, is probably not sustainable and definitely not fun.

I'm a runner and don't think a very short run achieves anything. Better to do a walk I suppose, although 5k isn't very far for that either.

But better than nothing!

I'm in the same boat
I find running really hard
So I've been doing a brisk walk for 8 minutes then 2 minutes of running
And repeat normally 3 or 4 times

I'm really enjoying it and I'm pushing myself a tiny bit more each time!

I haven't done proper exercise for years (kids) so I'm starting at the very bottom and it feels gooooood

Maybe start doing a mixture of both?

Think of it slightly differently - a short walk of 3 miles won't have much effect, and nor will a very short run.
But... if you start c25k now and get to a point where you can run steadily for a decent amount of time, then the benefits will really start paying off, as you can cover more distance in the same amount of time.
For example, if you only have an hour a day to exercise, you could walk 3 miles or so in that time, but run 7 miles ish (once you're a competent runner). And that's where you really start seeing the difference.

I'd give C25k a try - it is a mix of running and walking which might suit you, and the emphasis is on easy running, at a pace where you could hold a conversation. And even after C25k you can carry on run-walking forever. If you have plenty of time then walking can make a huge difference, but running or run-walking packs more exercise into a shorter time. Or if running isn't for you, there are so many other sports or activities that you could try. Having a social element really helps to keep exercise fun and help you stay motivated.

As long as you are raising your heart rate on your walk then it will be improving your fitness. And if your muscles ache after, you're developing those too.

Walking is massively underrated as a viable firm of exercise. Mainly because most people amble, even when out "going for a walk"

Try downloading the Active 10 app - it’s really good as monitors how briskly you walk and you aim to do at least 3 x 10 active 10 sessions a day (so 30 mins brisk walking) which is really good at raising your heart rate etc.

I don't think you'll lose a lot of weight doing C2C but you will if you become a runner.

Running burns about 600 calories per hour (rough average), walking about 200, but the thing about running is that once you get the bug you want to get better and that means changing your diet/losing weight, which it turns out is a much better motivator than wanting to look better or for intangible health reasons.

In your shoes I'd aim to do both initially. All the time you're out on a long walk you're not eating, but you won't gain athletic fitness that way.

I run now, as a result of C25K and my figure improved from around four months in. To the point where people noticed and my clothes fitted better. I have always walked but running makes you push yourself in a way that walking never does. Running is definitely better for my fitness. I now run 5K three times a week and don’t have to think too much about what I eat to maintain a size 10 dress size which I am happy with.

Why does it need to be one or the other?

Do a short run, then a brisk walk to recover, then short run again, then brisk walk... If you can manage to run 1km, then walk 1km, then run 1kn etc and continue that for the 8km you've been doing then you get the benefits of both.

Your cardiovascular system will appreciate the running, and your muscles will too.

Over time, you can stretch out the running part and shorten the brisk recovery walk in between.

I don’t enjoy running at all, so I know I won’t keep it up. I started walking just over a year ago and I vary between 5k…up to the occasional 12k, but averaging about 8k. I walk very briskly (I use an app to tell me my pace), and between the walking and calorie counting, I’ve gone from nearly 11st down to 9st 2lbs. It’s worked for me and I genuinely enjoy it.

My dad lost two stone last year through walking daily. He does 40-50 minutes but it's fast, he wears pepper exercise gear, gets out of breath and sweaty. He can't do anything more vigorous but it's done him the world of good. As someone else says, an ambling walk does nothing, you need to walk quickly and hills are good too.
I run 2-3 days, walk the others. Yesterday I walked 5 miles. I'm gearing up for a run this morning but my God do my legs ache! I stretched really well afterwards too but running or walking, I've never covered that distance before. 5 whole miles and I only burned 700 calories though. Just enough for a bottle of wine! You can't out train a bad diet.

I disagree that an ambling walk does nothing. The benefits of walking at any pace are huge. Just being outdoors lifts my spirits and ambling means that I am more aware of being in nature, taking in all of the sights, noises and smells.

I tried C25K and it wasn't for me. I managed three weeks before it really impacted on my knees. I think I just started it too late in life when I was too heavy. My joints were telling me to stop.

I love walking. Sometimes I walk quickly, sometimes I amble - depends on my mood and where I am. My aim for this year is 100 miles per month and it is doing me the world of good.

So, I think it is what best suits you. For me it's walking. It would be nice if it helps me to lose weight - and I am, very slowly, but the other benefits I get from it are great too.

Thank you, some really interesting responses.

I do walk pretty fast (I think!). Fast enough to be slightly out of breath and I deliberately march up hills.

It's improving my mood after a particularly tough time, and I have lost around a stone so far, but as so many of you have pointed out, through diet.

Looking forwards though your comments about having to up my game and run a little I have taken on board.

Why don't you do both. I started out walking and then started to jog 100 paces here and there.

I disagree that it won't help you lose weight, I lost a stone not really trying but walking with a bit of jogging thrown in, over the space of a year. The trick for me was not to take it too seriously. It seemed to speed up my metabolism.
It also made me much less tired generally.

walk

The key for cardiothoracic fitness is pushing yourself a little more over time. Walking is better for the long term health of your joints.

If you’re getting out of breath and putting your heart rate up, you will be getting fitter. As it becomes easier, go further, add more hills in, do a bit of a jog sometimes.

It might not lose much weight, but a few tweaks to your diet should see positive results.

Have you thought about trying Nordic walking? You normally have to do a course to be able to join organised groups and it's worth it to get the technique right. But you get more out of your walk and if you can find a local group, it's sociable and the pace is set for you. Poles are around £40.

I lost weight doing couch to 5 k and improving my diet. I went from 10 stone 4 to 9 stone, I’ve kept the weight off maintaining a healthy diet and doing a 20 minute run 5 to 6 times a week. Everyone is different but it isn’t true that you can’t lose weight like this as I have