Sprinting vs. Casual Walking

Sprinting and casual walking are at opposite ends of the exercise spectrum. Sprinting is a great addition to your fitness regimen if you are healthy and ready for the challenge. But casual walking also has fitness benefits. You could very well discover your own "inner athlete" and embark on a newly charged fitness journey.

  1. Anaerobic vs. Aerobic Activity

    • Sprinting requires a quick start.

      Sprinting is a high-intensity, short-duration exercise. It is considered anaerobic. Aerobic activity, like walking, uses oxygen to convert nutrients such as carbohydrates and fats into energy. This oxidation process has considerable energy potential over a long duration, but it is slower than anaerobic activity, such as sprinting, which provides immediate energy. Sprinting involves running at maximum or near-maximum speed for a short distance. All-out sprinting is sometimes referred to as "supramaximal."

    Calories Burned

    • Casual walking burns 3 calories per minute.

      Casual walking is a starting point if you are new to fitness or have medical issues that prevent you from engaging in more strenuous exercise. Most of the calories burned during casual walking are fat calories. The total number of calories burned during and after casual and short-duration walking is small compared to the number burned in moderate or high-intensity activity. Ten rounds of 100-yard sprints can burn up to 500 calories. By contrast, a 150-pound person walking at 2 mph will burn just 3 calories per minute.

    Additional Benefits of Sprinting

    • Elite sprinters use a starting position that helps them with the push-off. As a fitness enthusiast, focus less on developing a highly effective push-off; instead, focus on generating maximum effort as you sprint. Sprints involve all of the muscles of your legs -- the glutes, hamstrings, quadriceps and calves -- and your core. This makes sprinting an effective addition to a strength-training program. Sprints are usually performed in a series, with rest in between each sprint. Active rest is recommended. A slow walk back to the starting point can comprise all or most of the rest before beginning the next sprint.

    Tips and Considerations

    • Warm up properly before sprinting.

      Warm up before your sprints. Your warm-up can consist of walking for a brief period -- essentially a casual walk -- or a light jog. Perform a short series of lunges. As you become more experienced, occasionally sprinting uphill increases the overall challenge and increases the lower-body workout involved in sprinting. Consider a walking-sprinting interval workout outdoors or on a treadmill for both aerobic and anaerobic conditioning. Buy the right athletic footwear before starting a sprinting or walking regimen.