The answer seems obvious. Running of course right? Well in the long run, running does burn more calories. However looking at a one mile run versus a one mile walk the picture isn’t so clear. When walking for one mile, an average calorie burn is 80. Whereas for running, an average calorie burn is 97. This small difference isn’t much to compensate for the amount of strain running puts on your body. Now if you are running or walking for different lengths of hours the difference in calorie burn increases dramatically. At an easy pace you will burn over four times the amount of calories in an hour as you would if you were walking. The following picture also depicts how this difference changes with intensity as well as other exercises. So the next time you go out for a run or a walk decide the distance and choose your mode of exercise from there. NO EXCUSES. EARN YOUR BODY.
1. Look ahead, not at your feet. Not only will this improve your posture but also is a safer more aware way to run.
2. Keep your torso upright. As you get tired you will begin to slouch. Deep breathing will help your body straighten out on your own. This will result in less back and leg pain.
3. Lift only as high as needed to maintain proper stride. Lifting above this point puts extra strain on the hamstring muscles.
4. Legs should land underneath your body not in front of it. This will allow your body to place its weight impact directly down onto the strong femur and tibia bones of the leg instead of putting forward pressure on the muscles of the knee.
5. Keep ankles flexed as you push off. The ankle joint was designed to be used as a lever mechanism. When you tighten your ankles and don’t let them flex, it can strain other muscle groups and decrease the efficiency of your run.
6. Land between heel and midfoot. Landing on your toes can cause calf fatigue as well as shin splints. Whereas landing on your heel can lead to injuries as you overstride.
7. Keep your shoulders low and loose. Tightening your shoulders can cause your chest to tighten and lead to shortness of breath.
8. Slide your arms forward and back not across your chest. This puts focus on the shoulder joint and not the elbow joint.
9. Relax your hands. You should cup your hands as if holding an egg instead of clenching your fists as it can lead to arm and neck stiffness.
10. Keep your elbow bent at 90 degrees. This results in your hands being at waist level. Any higher and you will experience arm and neck fatigue.
11. Knee should be slightly flexed to bend naturally on impact. The knee joint takes the post impact during running. Keeping it slightly flexed at all times helps the joint to safely handle the impact.
12. Roll forward quickly using your calves to propel you. People tend to push too far off of the ground during their running stride, wasting energy. Instead, focus on a rolling motion.