Cardio<\/a> can be a surprisingly contentious topic, particularly when it comes to running vs walking. While some people swear by the former, others may shudder at the thought of a Saturday-morning jog \u2013 instead preferring to up their daily step count with a brisk lunchtime stroll. <\/p>\n While the most important thing is that you\u2019re doing enough<\/em> cardio (at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week, per NHS recommendations), according to personal trainer and founder of Owning Your Menopause<\/u><\/a> Kate Rowe-Ham, both activities can have unique benefits. <\/p>\n It all depends on the individual (and their goal) \u2013 so it’s worth comparing them side by side.<\/p>\n Rowe-Ham says she would recommend power walking to \u2018almost anyone\u2019 because it’s \u2018low impact, so your knees, hips and pelvic floor won’t pay for it the next day; you can happily do it for an hour, and it won’t leave you needing a nap,’ she explains.<\/p>\n \u2018Done briskly \u2013 think 3mph or faster, roughly a 20-minute mile \u2013 it genuinely counts as cardio, so don’t let anyone tell you it’s just a stroll.’<\/p>\n On the other hand, she explains, jogging gives you ‘more bang for your buck’.<\/p>\n ‘[It offers] bigger calorie burn, faster gains in heart and lung fitness, and because it’s weight-bearing with a bit of impact, it sends a stronger signal to your bones,\u2019 she adds. \u2018The trade-off is that it’s harder on your body, it demands more recovery, and it’s much easier to fall off the wagon.\u2019 <\/p>\n For fat loss, notes Rowe-Ham, \u2018jogging technically wins,\u2019 but it\u2019s also a tad more nuanced than saying one is inherently better than the other.<\/p>\n \u2018In one study<\/u><\/a> of almost 50,000 people followed for six years, running produced around 90% more weight loss per unit of energy burned than walking in the heaviest group,\u2019 she says. \u2018But walking also helped hold off the slow middle-age weight creep in women, and the exercise you actually keep doing is theoretically better.\u2019<\/p>\n When it comes to strength, Rowe-Ham is frank: \u2018neither will sort you out [completely]; they’re both cardio, and muscle<\/a> comes from lifting<\/a> heavy-ish things two or three times a week.\u2019 <\/p>\n \u2018And on overall fitness, jogging gets you fit faster, but power walking gives you most of the health benefits: heart, blood sugar, mood,\u2019 she adds. <\/p>\n The rule Rowe-Ham \u2013 who specialises in all things midlife fitness \u2013 always comes back to is that \u2018the one you’ll do four times a week beats the one that looks better on paper\u2019. In other words, enjoyment and consistency are the most important pieces of the midlife fitness puzzle \u2013 which is why she power walks and <\/em>jogs.<\/p>\n \u2018I jog when I’m short on time, my joints are happy, and I’ve got a bit of running in my legs already,\u2019 says Rowe-Ham. \u2018I walk when I want to move, but jogging feels like too much, or I’m rebuilding after time off, when something in the hips, knees or pelvic floor is grumbling, when menopause symptoms<\/a> have flattened me that week, or when I’m already lifting weights.\u2019<\/p>\n As for the myths Rowe-Ham would like to bust with regard to both power walking and jogging? There are a few. <\/p>\n \u2018It absolutely is, and volume matters: research in women aged 45-50 found bone density<\/a> improved when they walked briskly for 30 minutes, three or more times a week,’ she says.<\/p>\n You don\u2019t need to push yourself to the limit to benefit. \u2018The marker is simple: heart rate<\/a> up, breathing heavier, you can only manage short sentences,’ she explains. <\/p>\n While it\u2019s higher impact than walking (not a bad thing \u2013 our bones need a degree of mechanical loading), Rowe-Ham assures us that this doesn\u2019t automatically mean jogging will ruin your knees.<\/p>\n \u2018That’s a marketing number; pace and total volume matter more,’ she explains. <\/p>\n \u2018Impact helps, but for real post-menopause protection you want impact<\/a> plus proper resistance training<\/a> \u2013 and walking is weight-bearing too, so it’s far from pointless,’ Rowe-Ham explains.<\/p>\n \u2018Get the pace and duration up, and it can absolutely be your main workout, which is precisely what the walking specialists at Harvard say,’ she says.<\/p>\n \u2018For power walking, keep it really simple,\u2019 notes Rowe-Ham. \u2018Try intervals of two to three minutes at your normal pace, then 30 seconds fast, repeated five to 10 times.\u2019<\/p>\n \u2018A timed walk works too: go for 30 minutes, note how far you get, and try to beat it next time,\u2019 she adds. \u2018And get the form right: stand tall, keep your eyes 10-20 feet ahead, keep your elbows bent to about 90 degrees, land heel first, and take quick, short steps \u2013 long strides actually slow you down.\u2019<\/p>\n \u2018For jogging, I’d start with run\/walk \u2013 60 seconds jogging, two minutes walking, for eight rounds \u2013 or a gentle 20-30-minute conversational jog,\u2019 says Rowe-Ham. <\/p>\n \u2018Even a minute or two of running a day has been linked to better bone health in women, so a five-minute jog before your walk is never wasted.\u2019<\/p>\n Want to train like Liz Earle<\/a>?The benefits of power walking vs jogging<\/strong><\/h2>\n<\/section>\n
Is power walking or jogging better for fat loss? <\/h2>\n<\/section>\n
Is power walking or jogging better for building strength and fitness?<\/h2>\n<\/section>\n
When to choose power walking or jogging <\/strong><\/h2>\n<\/section>\n
6 power walking and jogging myths<\/strong><\/h2>\n<\/section>\n
1. \u2018Walking isn\u2019t real exercise\u2019 <\/strong><\/h2>\n
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2. \u2018No pain, no gain\u2019 <\/strong><\/h2>\n
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3. \u2018Jogging wrecks your knees\u2019<\/strong><\/h2>\n
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4. ‘You need to do 10,000 steps\u2019<\/strong><\/h2>\n
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5. \u2018Running is all you need for your bones\u2019<\/strong><\/h2>\n
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6. \u2018Walking is the beginner or fallback option\u2019<\/strong><\/h2>\n
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Beginner power walking workout <\/strong><\/h2>\n<\/section>\n
Beginner jogging workout <\/strong><\/h2>\n<\/section>\n
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Her PT, Michael Garry<\/strong><\/a><\/strong>, has created a 4-week training plan exclusively for members of the WH COLLECTIVE. It\u2019s designed to remove one of the biggest barriers to fitness: time. You\u2019ll train for just 35 minutes three times a week \u2013 Liz\u2019s exact strategy to build muscle, boost metabolism and support long-term health. Tap the link below to unlock 14 free days of training and start Liz\u2019s plan today.<\/strong><\/p>\n
![\"liz](\"https:\/\/hips.hearstapps.com\/hmg-prod\/images\/7a3723c4-ee6e-4a63-b787-46dce2fb0781.jpg?resize=980:*\" "\\"liz")
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