When it comes to weight loss, you’ve probably thought about whether you should stick to walking or running. Both are great forms of exercise, but which one is best for shedding those extra kilos?
There are many factors that come into play when choosing your fit. If you’re not a fan of intense workouts, have a busy schedule, have weak joints or get winded easily, walking might feel like the more doable option. But if those problems aren’t chasing you, if you’re looking for a quicker calorie burn in a shorter time and a more intense workout, running could be your go-to.
They are both great forms of cardiovascular exercise with different intensities. Neither is necessarily "better" than the other, and your choice will solely depend on your goals and fitness abilities.
In this blog, we will closely differentiate between the two to help you decide whether running or walking is better for you and weight loss.
Table of Contents
- Is Walking or Running Better for Weight Loss?
- Walking or Running to Burn Belly Fat: Which is Better?
- 5 Major Differences Between Walking & Running
- Expert’s Advice
- The Final Say
- FAQs
- References
Is Walking or Running Better for Weight Loss?
Slow and Steady or Fast and Furious?
Walking and running are both fantastic cardio exercises that can help you lose a few extra kilos, but they work a little differently.
Cardio exercise, like walking or running, gets your heart pumping and your lungs working. According to the American Society for Preventive Cardiology, both of them can help you lose weight, boost cardiovascular health, improve endurance, and even add years to your life.
While both are effective for weight loss, walking is a low-impact, joint-friendly option, making it easier on the body. Running, on the other hand, has a higher intensity, burns more calories, and builds stamina faster.
Walking is a great starting point if you’re new to exercise or haven’t been physically active in a while. Once you’ve established a regular walking routine, you’ll start seeing the benefits as your body becomes more exercise-efficient and gets used to burning calories. Over time, you can increase the intensity by transitioning into brisk walking, jogging and running for even better results. You can even try aerobic running!
A 2013 study of nearly 50,000 runners and walkers found that while walking led to weight loss for most participants, running was more effective for men overall and for women with higher starting weights.
If your primary goal is to lose extra weight quickly, running is the clear choice—provided you can do it safely.
Also Read: 8 Cardio-Boosting Exercises for Heart Health To Keep Your Heart in Top Shape
Walking or Running to Burn Belly Fat: Which is Better?
Let’s now talk about losing belly fat with walking or running.
Both help reduce visceral fat (the fat around your internal organs) by creating a calorie deficit. While running burns more calories and leads to faster belly fat loss, walking is a gentler yet still effective option for many.
Though not as intense, walking helps create a calorie deficit, lowers cortisol (a hormone linked to belly fat), and improves insulin sensitivity, which regulates blood sugar and prevents fat storage.
Running, with its higher intensity, burns more calories, including post-workout fat burn. It’s also great for long-term weight control and reducing obesity risk, but make sure to warm up and maintain good form to avoid injury.
Overall, while running burns more calories per minute, making it more effective for belly fat loss, walking is also a good option, especially for beginners or those looking for a lower-impact workout.
Some studies show that belly fat is linked to higher risks of heart disease and type 2 diabetes. While both walking and running can help reduce belly fat, running is more effective. In one study, 27 middle-aged women who did high-intensity exercise lost significantly more belly fat than those who did low-intensity exercise over 16 weeks.
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5 Major Differences Between Walking & Running
Here are 5 major differences between running and walking:
| 1. Convenience & Accessibility | Walking: No equipment required; just a good pair of shoes. It’s easy for most people and can be done anywhere—parks, streets, or even indoors. |
| Running: Also only requires good shoes, but may not be as accessible for beginners or people with medical issues due to its intensity. | |
| 2. Impact on Joints | Walking: Low-impact and gentle on the joints, making it a good option for people with arthritis or joint pain. It helps keep joints lubricated and muscles relaxed. |
| Running: Higher impact, which can put more strain on joints, particularly if done infrequently or improperly. | |
| 3. Effectiveness for Fitness | Walking: A great low-impact exercise for general fitness and moving your body without overexerting it. Ideal for beginners or those looking for a steady, easier workout. |
| Running: More intense, leading to higher calorie burn and a quicker way to improve cardiovascular fitness and endurance. | |
| 4. Stress Relief | Walking: A peaceful walk can clear your head and improve your mood, especially during stressful times. Excellent for relieving stress and promoting overall relaxation. |
| Running: It can also relieve stress, but the intensity might not be as relaxing for everyone. However, it does boost mood through endorphin release. | |
| 5. Health Benefits | Walking: Improves overall mood and mental health and is good for joint health and maintaining general well-being. |
| Running: Burns more calories, strengthens bones and muscles, improves heart health, boosts VO2 max, and supports the immune system by boosting immune cell production. |
In short, both walking and running offer unique benefits and will be a good fit depending on your fitness goals and preferences.
Also Read: Running Vs. Swimming: Which Exercise Is Best For Your Fitness Goals?
Expert’s Advice
The best exercise for you is the one you do permanently. So, if you enjoy running, then do that, and if you prefer walking, do that! As an expert, I would highly recommend that if you’re just starting with running, you should start slowly with 10 to 15 minutes and then gradually increase your time and intensity by adding five minutes each week.
I would also say that together with activities, it is always necessary to maintain a healthy diet and lifestyle because it plays a key role in your health.
Health Expert
Lavina Chauhan
The Final Say
Both walking and running are great forms of cardiovascular exercise, and it is clear that running and walking provide similar health benefits. However, running offers more calories to burn, whereas walking provides a lower and more sustainable option for many individuals. The best choice depends on personal preferences, level of fitness, and health. If you like easy and occasional exercise, then walking is the right choice for you. If you focus more intensively on the target, enjoy intensive exercises and then apply for you.
FAQs
1. How much physical activity should you do in a week?
The experts recommend at least 150 minutes of moderate-intensity physical exercise for your health each week.
2. Can walking be better than running for weight loss?
For some individuals, especially those with joint problems or early in their fitness journey, walking may be better than running for weight loss.
3. Can walking be as effective as running for weight loss?
When combined with a calorie deficit, walking can be effective for weight loss, but running typically burns more calories in less time, making it a faster option for losing weight.
References
- https://www.medicalnewstoday.com/articles/walking-vs-running#reducing-belly-fat
- https://health.clevelandclinic.org/walking-vs-running
- https://www.verywellfit.com/walking-vs-running-for-weight-loss-3973819
- https://www.webmd.com/fitness-exercise/difference-between-walking-and-running
- https://www.mymottiv.com/running-to-lose-weight/fat-loss-facts-walking-vs-running
- https://indianf.com/walking-vs-running-for-belly-fat/
- https://www.acko.com/health-insurance/health-guides/walking-vs-running/#morning-walk-vs-running-which-is-better
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