Drop....while most of your advice is spot-on....the above statement is pure bunk (other than the joint health). Walking a mile v. running a mile burns EXACTLY the same amount of calories. Walking just takes you longer.

I burn well over 500 calories on my 3.5mi. runs. I do this in "just" over 30 minutes 6.7/6.8-mile pace). If you walked it.....you'd burn the same amount of calories.....it'd just take you longer. I'm expeditious.

And 5%BF% is world-class.