walking and running

Question
Which one better either walking or runnig? while running what the care we have to take for our legs because speed walk was causing pains.
I am waiting for your replay

Answer
If I understand you correctly, you are asking if walking or running is better. I like to say that you get 90% of the benefits of running from walking, so that implies that I consider running the best of exercises.

Running is better for you, but only if your feet and legs can stand the extra strain. In other words, running is somewhat more risky for injury, but if you can do it without injury it is fantastic exercise.

You mention that speed walking caused you some pains. Running is definitely worth a try in this case, but it is unlikely to leave you with fewer aches and pains.

In order to minimize injury risk in walking or running, there are several things you should do. First, try to run or walk on soft surfaces. Asphalt is better than concrete, and grass (as long as it is not deep or have lumpy ground under it) is better than asphalt.

Another thing you should do is stretch the major muscle groups. You can stretch before and after your exercise, but be sure to do so after your run/walk at least.

Make sure you are using proper shoes. I recommend running shoes for both running and walking. Go to a good running specialty store and have them fit you in the best shoes for your personal biomechanics.

In planning your exercise program, take care that you do not run or walk too many miles, too soon. Be careful not to walk or run too fast, as well. Give your tendons and ligaments time to adapt to the new stresses. Your muscles can grow stronger faster than tendons and ligaments can. The stronger muscles can then damage these connective tissues if you over-exercise.

To summarize, running is better than walking, but walking is less risky. In either case, you must take precautions to minimize your chances of hurting yourself.