Is it better to walk or run to lose weight?
When deciding between walking and running for weight loss, both options have their advantages, depending on your fitness level and goals. Running generally burns more calories in a shorter amount of time, making it more efficient for those with a busy schedule.
A 150-pound person can burn around 150 calories per mile running compared to 100 calories walking the same distance. This makes running a better choice if faster results are your priority.
However, walking is a low-impact exercise, making it gentler on the joints and suitable for beginners, individuals recovering from injuries, or those who find running too intense. Walking can still contribute to weight loss, especially when done consistently and paired with a healthy diet. It’s also easier to integrate into daily routines, making it more sustainable for long-term success.
Running builds cardiovascular fitness and engages more muscles, leading to improved endurance and strength. It also tends to elevate your heart rate more, which can enhance calorie burn. However, it carries a higher risk of injury, especially for those who are new to the activity or have joint issues.
Walking, on the other hand, is ideal for building endurance over time and can still tone muscles, particularly in the legs and core. It’s also a great option for longer durations, as it’s less taxing on the body.
Ultimately, the best choice depends on your preferences, physical condition, and lifestyle. Some people find that alternating between walking and running, or walking at an incline, offers the best of both worlds by increasing calorie burn without overly straining the body. The key to weight loss lies in consistency, so choose the activity you enjoy and can stick with, and complement it with a balanced diet for optimal results.
