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As a Physical Therapist, I have had to answer this question frequently when my non-athlete patients are approaching the end of their rehabilitation and for my friends as well. Of course there is no one blanket answer for everybody.

As long as your doctor has not imposed restriction of activity, to answer the question for yourself, first find the answer to these questions:

1. Have you had a recent physical trauma such as a fall, motor vehicle accident, physical attack? Even if you are no longer injured, the gentler motion of walking will be preferable to running.

2. Do you need to be able to run either for your job (i.e. law enforcement, parent of toddlers), or recreational sports? If so, and the answer to question one is yes, consult with a physical therapist or athletic trainer about a progression back to running which will minimize your risk of aggravating your injury. If the answer is yes and you have no physical limitations, still examine question number three.

3. When you are walking quickly, does your heart rate approach 85% of the maximum heart rate for your age? The formula is 224-(age) X .85 for an adult. For some people walking just does not get their heart rate even into the exertion range (60% of maximum). For many people, walking quickly will raise their heart rate sufficiently but that depends on size, age, physical condition and metabolism. You can always alternate running and walking, called interval training, which is considered optimal for your cardiovascular system by some fitness experts. There are also inexpensive heart rate monitors available which can be programmed for your age and give you exact parameters without your calculating them.

4. What feels best for you? Keep in mind any activity is better than no activity a body in motion stays in motion, etc. and getting started is the key. You can walk only, alternate between the two, jog everywhere, the point is to get moving safely and without becoming so sore that you'll stop and never go back to it!

Learn more about this author, Shirley Hill.
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