Is walking or running better for weight loss?

When it comes to weight loss, both walking and running are effective forms of cardiovascular exercise. However, the choice between the two depends on your personal fitness level, goals, and preferences. Each activity has its own set of benefits and can contribute to burning calories and improving overall health. 

Let’s take a closer look at which one might be better for weight loss and why.

Running for Weight Loss

Running is often considered more effective for weight loss due to the higher intensity. Here’s why:

1. Higher Calorie Burn: Running burns more calories in a shorter amount of time than walking. For example, a person weighing 155 pounds burns approximately 298 calories in 30 minutes of running at 5 mph, compared to about 149 calories burned walking at 3.5 mph for the same duration. The faster pace increases your heart rate and demands more energy from the body, leading to a greater calorie burn.
2. Afterburn Effect (EPOC): Running, particularly at high intensities (like sprinting or interval training), leads to excess post-exercise oxygen consumption (EPOC), often referred to as the “afterburn effect.” This means your body continues to burn calories even after you’ve finished your workout, helping you lose weight faster.
3. Builds Muscle and Endurance: Running engages major muscle groups, including your legs, core, and even arms. The more muscle mass you build, the more calories you burn, even at rest. Regular running also improves cardiovascular endurance, allowing you to push harder during workouts over time.
4. Time Efficiency: Since running burns more calories per minute than walking, it’s ideal if you’re short on time. You can achieve significant calorie burn in a quick 20-30 minute session.

Walking for Weight Loss

While walking is less intense, it is still a highly effective form of exercise for weight loss, particularly for beginners or those with physical limitations.

1. Lower Impact and Sustainable: Walking is a low-impact exercise, making it easier on your joints and muscles, especially for those who are overweight, older, or dealing with injuries. This makes walking a sustainable long-term option for those who may struggle with the high impact of running.
2. Consistency is Key: Because walking is more gentle, it’s easier to maintain on a daily basis without feeling burned out. Walking regularly for longer periods can lead to steady weight loss. For instance, brisk walking for 60 minutes can burn around 250-300 calories, and doing this daily adds up to significant calorie expenditure over time.
3. Burns Fat Effectively: Walking, especially at a moderate pace, primarily taps into fat stores for energy. This makes it a great fat-burning activity, especially for those new to fitness. Consistent walking over several weeks or months can lead to a reduction in body fat.
4. Easy to Incorporate into Daily Life: One of the biggest advantages of walking is how easy it is to fit into your daily routine. You can walk to work, walk your dog, or take breaks to walk around the block. These small activities add up, contributing to your overall calorie deficit.

Which is Better for You?

Both walking and running can help with weight loss, but which one is better depends on your personal goals, fitness level, and lifestyle.

• If you want faster results: Running is more effective in burning calories and fat in a shorter period of time. It’s ideal for those who are in good health and can handle the higher intensity.
• If you prefer a low-impact, sustainable activity: Walking is the better choice. It’s easier on the joints, making it a safer option for many people, and can be done for longer periods without exhaustion or injury.

Both walking and running have their unique advantages when it comes to weight loss. Running burns more calories in a shorter amount of time and may be the better choice for those seeking quick results.

Walking, however, is gentler on the body, more sustainable, and can still lead to weight loss over time with consistency. Ultimately, the best exercise is the one you can stick to long-term, so choose the activity that fits your lifestyle and fitness level.