Your Pathway to Fitness

Is Walking or Running Right for You?

Fall is upon us with the promise of crisp, cool days on the horizon. If you haven’t already, now might be the perfect time to give running or walking a try. Both activities provide many health benefits, as well as opportunities to enjoy plenty of fresh air and the great outdoors— a welcome antidote we all can appreciate, particularly during COVID-19.

It’s a given that walking and running are two convenient modes of physical activity that don’t require much more than a great pair of athletic shoes. All one needs to do is grab those sneakers and head out the door. But have you ever wondered how walking measures up to running in terms of health benefit?

All Things Being Equal

“First of all, people who don’t like to run should feel no shame because both walking and running involve movement and mobility that are good for our joints. Both of these weight-bearing activities help to cycle the joint fluid through—in effect, cleaning out some of the inflammatory mediators that can develop into arthritis. From an orthopedic standpoint, I don’t consider one to be better than the other. It’s just a matter of choosing which appeals to you the most,” says Dr. Andrew Ebert, Warren Clinic orthopedic sports surgeon who specializes in arthroscopic treatment of joint injuries. “And as far as running is concerned, many assume it will cause damage to their joints. I think it is important for people to know there are no studies to support that. In fact, running may be protective against osteoarthritis and the need for related surgeries. What we do know, however, is that long-term participation in high contact sports such as football and basketball can cause joint damage.”

So here are the obvious differences between running and walking: running is faster, which makes for a higher intensity workout, a more exaggerated increase in heart rate and a greater number of calories burned. Whereas walking is a lower-impact activity that is likely to be a safer and more sustainable option—plus a longer walk can achieve the same calorie burn as running. If you want to ramp up your walking routine, consider walking in different terrain, utilize hills or inclines and pick up the pace. No matter which one is your choice of exercise, walking or running, the point is that they both have tremendous health benefits.

Benefits of Walking and Running:

• Helps prevent and manage chronic diseases such as cardiovascular diseases and Type 2 diabetes • Helps promote skeletal health • Aids in increasing blood flow throughout the body • Promotes better, more sound sleep • Supports weight management with current exercise recommendation which for adults is 30 minutes of moderate aerobic activity five days a week; or 20 minutes of vigorous aerobic activity three days a week • Lowers blood pressure and cholesterol levels • Helps relieve stress and enhance mood

Easy Does It

If you decide to give running a try, Dr. Ebert offers this word of caution: “It’s important to start out slow and steadily build up your activity level, pace and distance. If you’ve never been a runner before, you don’t want to go out there and try to run five miles right off the bat—because if you do, you’ll be prone to experience overuse injuries most likely in your knees or feet,” he says. “In addition, I recommend checking out a ‘Walk to Run’ program, which can be a great tool and very easy to find online, as well as getting a physical therapist or personal trainer involved as you begin a running program.”

Stay the Course

For those who opt to walk, Dr. Ebert suggests the following: “Having a partner or ‘walking buddy’ keeps you on course and accountable. You can set fitness goals together. And of course, there’s always the dog! Take your dog along on your walk, and they will love you all the more,” Dr. Ebert says. “Then again, there are people who don’t want to hit the pavement at all. That’s OK, because there are other ways to get a good cardio workout—such as water aerobics, using a stationary bike or elliptical machine. There are so many great options available out there today.”

Listen to Your Body

With any fitness program, it’s important to pay attention to any aches or pains you may be experiencing.

“I always tell my patients to listen to their bodies—more specifically to their joints. Whenever you notice pain or swelling, it’s your body trying to tell you something,” Dr. Ebert says. “This may mean it’s time to scale back your routine for a while—or it could mean it’s time for a new pair of athletic shoes. You’d be surprised how many times worn out shoes are the culprit. After all, everything starts with the foot and goes upward. If the foot is having problems, the knee, hip, back can also get out of alignment. The take-home message is this: Regardless of what fitness path you take, it is important to stay active with an exercise you enjoy and at a pace that is right for you.”

Warren Clinic Orthopedic Urgent Care

Warren Clinic is pleased to introduce a new option for adult and pediatric patients needing same-day, urgent care for orthopedic issues. The new Warren Clinic Orthopedic Urgent Care opened September 1, and will be staffed by the providers of Warren Clinic Orthopedic Surgery and Sports Medicine. The clinic will be located in the Natalie Medical Building near 65th and Yale in Tulsa.

The specialists at Warren Clinic Orthopedic Urgent Care are able to evaluate, diagnose and treat common orthopedic issues and injuries in adults and children such as:

• ankle, foot, hip, shoulder and knee injuries; • muscle pain; • strains and sprains; • painful, swollen or injured joints; • back and neck pain; • fractures; and/or • sports and athletic injuries.

No appointment or referral is needed. Walk-ins welcome.

Warren Clinic Orthopedic Urgent Care

6475 South Yale Avenue Natalie Medical Building, Suite 200 Tulsa, Oklahoma 74136 918-494-4460

Hours:

Monday - Friday: 8:00 a.m. - 6:00 p.m. Saturday: 8:00 a.m. - noon

6161 South Yale Avenue • Tulsa, Oklahoma 74136

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