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While walking and running are both excellent for fitness, they both have distinctive advantages and disadvantages that should be considered by the potential exerciser. Both forms of exercise expend approximately the same number of calories per mile and improve cardiovascular function. Running has a more immediate effect on your cardiovascular system, while walking is safer on your joints. Depending on your level of health, walking or running may be the best option for you. Let's look at walking and running a little more closely.

Running is phenomenal exercise! You burn at least 100 calories per mile at a jog, and even more as you increase your pace or add rugged terrain. You improve your cardiovascular system while running, especially if you do intervals, as overloading your heart and lungs makes them stronger and better able to function in daily life. You improve leg strength by running, especially if you incorporate hill repeats into your training plan. You improve bone density as your feet impact the ground while running. On that note, always try to run on trails, grass or asphalt, and avoid running on concrete as much as possible. Running on softer surfaces is much gentler on your joints!

Walking is excellent exercise as well! You will also burn around 100 calories a mile as long as you maintain a brisk pace. Walking for health is not a leisurely activity where you pause and sniff every flower. To get maximal benefit, you should keep up a brisk pace that requires effort to talk. Walking improves your cardiovascular system by giving it a solid workout, and helps to strengthen your legs, especially if you walk on hilly terrain.

How do walking and running compare to each other? In running, you are in the air during movement. In walking, one foot is always on the ground (just watch those Olympic walkers who, quite frankly, are faster than me running!). Running provides more bang for your buck time-wise. You will cover more ground in the same amount of time, meaning that you burn more calories, put more stress on your cardiovascular system, and strengthen your legs more. Runners will lose weight faster than walkers, have a stronger cardiovascular system, and have stronger, sleeker legs. Walkers, however, have a much lower chance of being sidelined by injury, and therefore are more consistent in their exercise.

How do you pick which is right for you? If you are new to exercising, start with walking. Walking is much easier on your body than running, and you will need

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