Jogging is better than running

Walking or jogging - which is better for me?

By Katrin Mertens | January 16, 2021, 7:54 a.m.

Put one foot in front of the other - it couldn't be easier to keep fit. It is also inexpensive, suitable for many fitness levels and can also be operated during lockdown. But what is better for your own body: a long walk or a jog? And how do you find out? FITBOOK has the orthopedist and sports medicine specialist Dr. Martin Marianowicz asked.

Whether walking or jogging, everyone should do one of the two on a regular basis. This way you can stay fit, explore your surroundings and actively reduce your risk of developing diabetes or cardiovascular problems. If that is too boring for you, you can also set out with friends or family (here you can find out what to consider when moving outdoors in lockdown).

The pros and cons of walking

What can be done more spontaneously than a walk? Except for a pair of sturdy everyday shoes, you don't need any equipment. So just get up and go. Whether slow strolling or power walking - when walking you can easily adapt the effort to the fitness level of those involved. You can walk up the mountain quickly with your training partner, but you can also enjoy nature in peace with grandparents or children. If you have knee or foot problems, walking or walking is much better than jogging because the vibration is minimized, explains Dr. Martin Marianowicz, specialist in orthopedics, chiropractic therapy, sports medicine and pain therapy. “Especially when people haven't learned to walk properly.” More on that later.

However, the overall effect on the cardiovascular system is less when walking than when jogging. "The lowering of blood pressure and blood sugar are of course stronger with greater exertion," says the doctor. If you also want to burn a lot of calories, you have to walk significantly longer than running for the same amount. An example using the FITBOOK calorie calculator: A 30-year-old woman (1.70 meters, 70 kilograms) would burn a little more than 200 calories for 60 minutes of walking and just over 500 kilocalories for 60 minutes of running (8 km / h). However, the doctor has a tip here: “In order to get the high calorie consumption, you don't necessarily have to jog. You can also do power walking. ”Said woman would burn around 300 calories in 60 minutes of power walking, and even 400 calories in Nordic walking.

Also interesting: Can 10,000 steps a day really replace exercise?

The doctor advises power walking and Nordic walking

“If you go up the mountain while Nordic walking, you have the same physical strain as if you were jogging. And that without the strain on your joints and spine that you would have when jogging, ”the Munich doctor reveals. If you don't put too much emphasis on nature, you can also achieve this effect on the treadmill at home. There, for example, you can walk at six and a half kilometers per hour and a six or seven degree gradient. "After ten minutes it is just as sweaty as running."

Fast walking is also suitable for older people, for whom jogging is no longer possible in terms of circulation. They would also have more frequent bony changes on the back, such as spinal stenosis, a narrowing of the spinal canal. "Because of the shock, jogging is not so good," warns Dr. Marianowicz. Nordic walking is very suitable for these patients, but not only for them. “Nordic walking is ideal for middle-aged people because it straightens the upper body, moves the arms, and trains the shoulders and neck. It also relieves the spine and joints. ”However, this sport also requires training. "Everyone thinks they can do Nordic walking without any problems, but that also requires a certain amount of technology."

Also interesting:Does a long walk improve endurance?

The pros and cons of jogging

One technique also requires jogging. According to Dr. Marianowicz can be learned. "Just jogging" is not always jogging. Anyone who does it really well has also learned which technique to use to roll the feet correctly. ”His own observations would often show him something else:“ If I sometimes see people fidgeting or hobbling around, then it's not good for the feet be very healthy for the knees, the hips or the back. ”These people would - especially on long runs -“ do more damage to themselves than it is good for them ”.

If you already have severe wear and tear, for example on your hip or knee, Dr. Marianowicz stopped running. Young people are also affected by this. The same applies to people who have recently had a herniated disc. However, if you are fit and want to go jogging: Just 50 minutes a week can reduce the risk of dying from cardiovascular disease by up to 30 percent. For those who don't like motivation, there are also numerous running events that not only offer a great training goal, but are also fun.

Also interesting: 10 kilometers in under 45 minutes - the day of the decision

However, if you don't like to go alone, walking or walking is more suitable - as long as you don't have a training partner with a similar average speed. Because running together is only fun if everyone can stay at their own personal pace. Jogging is a relatively inexpensive sport - but good running shoes, running trousers and a functional shirt are essential, as well as a sports bra for women.

Also interesting: what to look out for when jogging in winter

Walking or jogging - which is better?

There is no general answer to this question. According to Dr. Marianowicz you have to pay attention to two aspects when making an individual decision: age and physical fitness. "It has to be adapted to your physical condition and to the problems you have in your back or joints," says the doctor. Younger people could go jogging with guidance or once they've learned to. If you had trained it in a circulatory way, you would also like to do it quickly and strenuously. In principle one could say: "The older, the more moderate and the younger, the more strenuous."

However, you don't necessarily have to choose between walking and jogging. “There is a lot in between, such as power walking. You only need a couple of sticks and normal clothing, like when you go for a walk. ”Ultimately, everything depends on your physical fitness and, last but not least, your own goals and interests. If you want to be absolutely sure, you can of course try everything to find your ideal sport. However, if you have pre-existing conditions, please consult a doctor beforehand.

About the expert

Dr. med. Martin Marianowicz is a specialist in orthopedics, chirotherapy, sports medicine and pain therapy at the Marianowicz Center for Diagnosis and Therapy in Munich and at the Jägerwinkel private clinic on Lake Tegernsee.

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