While walking can provide many of the same health benefits associated with running, recent research suggests running may be the better bet for those looking to shed some pounds. Unsurprisingly, people expend two-and-a-half times more energy running than walking, whether that's on the track or on the treadmill. So for a 160-pound person, running burns about 800 calories an hour compared to about 300 calories walking. And that equates to a pretty sizeable slice of pizza (who doesn't love cheat day rewards?).

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More interesting, a recent study found that even when runners and walkers expended equal amounts of energy (meaning walkers spent more time exercising and covered greater distances), runners still lost more weight. Not only did the runners begin the study slimmer than the walkers; they also had a better chance of maintaining their BMI and waist circumference.

When running isn't in the cards, walking with weights might be the next best solution to getting in an energized workout. One study showed walking at 4 mph on the treadmill with hand and ankle weights was comparable to jogging at 5 mph without the extra poundage.

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No matter which pace feels right, always make sure the body is ready for action. Sixty percent of runners experience an injury serious enough to keep them from being active. So remember that a sweat session may be too strenuous if talking to that workout buddy leaves us gasping for air (aka the "talk test" FAIL). Listening to the body and completing a proper warm–up and cool down are all ways to prevent injuries, so stay informed and spend more time running on the treadmill (and less time running to the doctor).