When it comes to fitness and exercise for weight loss, you may be wondering whether walking or running is the better option. Both walking and running are great forms of cardiovascular exercise that provide numerous health benefits, including reduced risk of dementia, improved memory, better blood sugar control, and healthier cholesterol levels [2]. However, running is generally considered more effective for weight loss than walking, as it burns more calories per hour and can help build lean muscle, further boosting metabolism [1].
An hour of walking at 3.5 mph can burn around 260 calories for a 150-lb person, while an hour of running at 6 mph can burn around 680 calories [1]. Ultimately, the most important factor for weight loss is consistency – the physical activity you can maintain over the long-term is the most effective for sustainable weight loss [1]. Walking is a lower-impact exercise that may be more feasible for some people to do consistently compared to running, which can be more taxing on the body over time [1].
Walking: A Low-Impact Calorie Burner
Walking is a low-impact exercise that offers numerous benefits for weight loss and overall health. For a 160-pound person, a 30-minute walk at 3.5 mph can burn approximately 156 calories [2]. Compared to running, walking has a significantly lower impact on the body, as running involves absorbing the impact of about three times your body weight with each stride [2]. This lower impact makes walking a safer option for individuals who may be prone to injuries or have joint issues.
Despite burning fewer calories per minute than running, walking still provides substantial cardiovascular benefits, such as:
- Reduced risk of dementia [2]
- Improved memory [2]
- Better blood sugar control [2]
- Healthier cholesterol levels [2]
Studies have found that walking can lower the risk of diabetes, high cholesterol, and high blood pressure as much as running when measured by time rather than distance [2]. This means that while walking may require more time to achieve the same calorie burn as running, the health benefits can be comparable.
To maximize the effectiveness of walking for weight loss, you can incorporate the following tips:
- Walk in a group: Walking with others can make the activity more enjoyable and help you stay motivated [2].
- Swing your arms vigorously: Swinging your arms can increase your calorie burn and engage your upper body muscles [2].
- Try incline walking: Walking on an incline, such as hills or a treadmill incline, can significantly increase the intensity and calorie burn [6].
- Water walking: Exercising in water provides resistance, which can increase the intensity of your workout [2].
- Use walking poles or a weighted vest: Adding resistance with walking poles or a weighted vest can further challenge your muscles and increase calorie burn [2].
Remember, consistency is key when it comes to weight loss. While walking may burn fewer calories per minute than running, it is a low-impact activity that can be easily incorporated into your daily routine, making it a sustainable option for long-term weight management [7] [1].
Running: A High-Intensity Calorie Torcher
Running is a high-intensity form of exercise that burns significantly more calories than walking. For a 160-pound person, running at 6 mph for 30 minutes burns about 356 calories, more than twice as many calories as walking at the same duration [2]. This higher calorie burn is due to the increased energy expenditure and oxygen intake required for running compared to walking.
However, the higher intensity of running also comes with a higher risk of injury. Studies have shown that 19-79% of runners experience injuries, primarily due to overuse [2]. Common running injuries include:
- Runner’s knee
- Achilles tendonitis
- Shin splints
- Plantar fasciitis
- Stress fractures
- Iliotibial band syndrome [2]
Despite the higher injury risk, running offers several advantages for weight loss and overall fitness. On average, a 160-pound person can burn 116-131 calories per mile running at 5-10 mph, compared to 85-116 calories per mile walking at 3-5 mph [12]. Additionally, running can help you reach higher-intensity interval training zones more quickly, which can increase your metabolism and calorie burn [12].
Numerous studies have demonstrated the effectiveness of running for weight loss. One study showed that running can result in 90% more weight loss over several years compared to walking [13]. Furthermore, running produces a greater post-exercise energy expenditure (calories burned after exercise) than walking [13]. For heavier individuals, running led to 90% greater weight loss per energy expended compared to walking [4].
While both walking and running are effective exercises for weight loss, running consistently burns more calories per minute than walking. For example, a 140-lb person burns about 367 calories in 30 minutes of running versus 167 calories in 30 minutes of brisk walking [12]. However, walking for a longer duration can also result in significant calorie burn, such as 364 calories burned in 1 hour of brisk walking versus 121 calories in 10 minutes of running [12].
Calorie Comparison: Walking vs. Running
When it comes to calorie burn, running is generally more effective than walking for weight loss. However, the duration of the activity also plays a crucial role. According to experts, you should aim for at least 150 minutes of moderate exercise or 75 minutes of vigorous exercise per week, along with muscle-strengthening activities 2 or more days per week [2].
Here’s a comparison of calorie burn for a 180-pound person:
| Activity | Duration | Calories Burned |
| Walking | 20 minutes | 120 calories |
| Running (jogging) | 20 minutes | 240 calories |
As you can see, running for 20 minutes burns twice as many calories as walking for the same duration [2]. However, if you extend the walking duration by just 9 minutes, you can burn more calories than a 20-minute jog [14]. For example:
- Walking for 29 minutes at a moderate pace (3.5 mph) = 261 calories burned
- Running for 20 minutes at a moderate pace (5 mph) = 240 calories burned
The key takeaway is that while running may be more efficient for calorie burn per minute, walking for a longer duration can potentially burn more calories than a shorter run [14]. Ultimately, the most effective approach is to find an exercise routine that you can consistently maintain, whether it’s walking, running, or a combination of both.
Impact on Joints and Injury Risk
Running is a high-impact exercise that puts more stress on your joints and muscles compared to walking. Studies show that 19-79% of runners experience injuries, with common issues including runner’s knee, Achilles tendonitis, shin splints, plantar fasciitis, stress fractures, and iliotibial band syndrome [2]. The primary reason for this high injury rate is the repetitive impact forces involved in running, which can be up to three times your body weight with each stride [2].
In contrast, walking is a low-impact activity that puts significantly less stress on your joints and muscles. This makes it a safer option for individuals who are new to exercise or prone to injuries [15]. However, it’s important to note that both walking and running are weight-bearing exercises that provide benefits for joint health and overall well-being when performed correctly [16].
To minimize the risk of injuries while running, experts recommend the following strategies:
- Gradual Progression: Increase your speed, distance, and frequency gradually to allow your body to adapt to the demands of running [15].
- Cross-Training: Incorporate low-impact activities like cycling, swimming, or strength training to work different muscle groups and reduce the repetitive stress on your joints [4].
- Walk-Run Method: Alternate between walking and running intervals, which can help reduce the excessive impact on your joints and muscles [17].
- Proper Footwear and Form: Invest in high-quality running shoes that provide adequate cushioning and support, and focus on maintaining proper running form to minimize stress on your joints [2].
While running may have a higher risk of injury compared to walking, it can also provide benefits for joint health in the long run. Studies have found that runners have a lower risk of hip replacement and osteoarthritis compared to walkers, likely due to runners having lower body mass indices on average [2] [15].
Ultimately, the key to minimizing injury risk while exercising for weight loss is to listen to your body, gradually increase your activity level, and incorporate a variety of low-impact and high-impact exercises to work different muscle groups and reduce repetitive stress [4] [16].
Weight Loss Effectiveness: Walking or Running?
When it comes to weight loss effectiveness, both walking and running have their merits, but research suggests that running may be more effective for substantial weight loss, especially for those who are overweight [4]. A long-term study involving 15,237 walkers and 32,216 runners found that changes in BMI (body mass index) were inversely related to changes in energy expenditure from both running and walking, but the effect was significantly stronger for running than walking, particularly in men and heavier women [18].
The study also revealed that running attenuated age-related weight gain in both men and women, while walking attenuated it only in women [18]. Additionally, the effects of exercise on weight and abdominal obesity were progressively greater with increasing baseline body weight, indicating that running may be more beneficial for overweight individuals [18].
However, it’s important to note that diet is the most crucial factor for weight loss, regardless of whether you choose to run or walk [13]. While running may lead to more calories burned per workout, it also
Targeted Fat Loss: Which Exercise Wins?
When it comes to targeting belly fat specifically, walking may have an advantage over running. Low-intensity exercises like walking primarily use fat as fuel, making it more effective at targeting stubborn belly fat [14]. Here are some key points to consider:
- Walking Burns Fat More Efficiently: During low-intensity activities like walking, your body relies more on fat for energy compared to higher-intensity exercises like running, which primarily burn carbohydrates [14]. This makes walking a better choice if your goal is to target and reduce belly fat.
- Steady-State vs. Intervals: While high-intensity interval training (HIIT) can be effective for overall weight loss, steady-state exercises like walking may be better for targeting belly fat specifically [14]. The consistent, lower-intensity nature of walking allows your body to tap into fat stores more efficiently.
However, it’s important to note that while walking may be more effective for targeting belly fat, combining it with other forms of exercise can yield even better results. Here’s how you can maximize fat loss:
- Add Strength Training: Incorporating strength training exercises into your routine, whether you choose walking or running, can help boost overall fat burn and muscle growth [14]. Strength training increases your metabolic rate, allowing you to burn more calories even at rest.
- Vary Your Routine: Mixing up your routine with a combination of walking, running, and strength training can help target different muscle groups and prevent plateaus in your weight loss journey. This variety also keeps your workouts engaging and enjoyable, increasing the likelihood of sticking to your fitness regimen.
- Consider High-Intensity Intervals: While steady-state walking may be better for targeting belly fat, incorporating short bursts of high-intensity intervals can further enhance your overall calorie burn and fat loss [14]. This can be achieved by alternating periods of brisk walking or running with periods of recovery.
Remember, while exercise is crucial for weight loss and targeting specific areas like belly fat, a balanced diet is equally important. Combining a calorie-controlled, nutrient-dense diet with a well-rounded exercise routine that includes walking, running, and strength training can help you achieve your desired results [14].
The Best of Both Worlds: Combining Walking and Running
Combining walking and running into your exercise routine can offer numerous benefits compared to doing just one or the other [8]. One effective approach is to alternate between running and walking intervals, such as 1 minute of running followed by 2 minutes of walking [8]. This interval training method has been shown to improve cardiovascular fitness, endurance, and fat loss more effectively than just running or walking alone [8].
The walk-run method involves alternating between walking and running for a set distance [17]. It can be used by both beginners and experienced runners to reduce stress on the body and mind [17]. Additionally, the method can be utilized for interval-style training to increase intensity and boost endurance [17]. Alternating between walking and running can burn more calories than steady-state running, especially when done at a high-intensity [17]. HIIT-style walk-run intervals can burn up to 30% more calories than other training methods [17].
The benefits of the walk-run method include:
- Active Recovery: The walk breaks allow for active recovery, delaying fatigue and enabling you to run faster and further [17].
- Improved Efficiency: It can help improve your anaerobic threshold and running efficiency over time [17].
- Reduced Muscle Stress: Continuous running uses the same muscles repeatedly, leading to lactic acid buildup and more fatigue. The walk breaks minimize muscle stress and support better recovery [17].
- Customizable: The walk-run method can be customized for beginners, experienced runners, and those of all ages [17].
- Overall Well-being: It’s an effective way to improve cardiovascular health and overall well-being [17].
For those starting from scratch, the recommendation is to aim for 30 minutes of walking a day, 4-5 times a week, and gradually increase from there [10]. Once comfortable with 60 minutes of walking, introduce short running intervals [10]. Ultimately, the best approach is to find a balance between running and walking that you enjoy and can maintain as part of a healthy, sustainable lifestyle [1]. Overall, the recommendation is to do a combination of brisk walking, jogging/running, and strength training for optimal health benefits [9].
Factors to Consider: Enjoyment and Sustainability
When it comes to choosing between walking and running for weight loss, one of the most important factors to consider is enjoyment and sustainability. While both exercises offer health benefits, the key is finding an activity you genuinely enjoy and can stick to consistently over the long term [4] [1] [2].
- If you find running exhilarating and motivating, it can be an excellent choice for weight loss and overall fitness. However, if you dread the high-intensity nature of running, it may be challenging to maintain consistency [16].
- On the other hand, if you find walking more enjoyable and less strenuous, it can be a sustainable option for incorporating regular physical activity into your lifestyle [16].
Ultimately, the best exercise is the one you will actually do consistently, whether that’s running, walking, or a combination of both [2]. Here are some additional factors to consider:
- Warm-up and Cool-down: Regardless of your choice, it’s crucial to warm up before walking or running to prepare your body for the activity and reduce the risk of injury [16]. Similarly, cooling down and stretching after your workout can help prevent muscle soreness and promote recovery [16].
- Environmental Considerations: Be aware of environmental hazards like slippery surfaces or extreme weather conditions that could affect your safety during outdoor walks or runs [16].
- Strength Training: While walking and running are excellent cardiovascular exercises, incorporating strength training can provide additional benefits for weight loss and overall fitness. Running, being a single-leg exercise, requires core and lower body strength to maintain proper form and prevent injuries [16]. Physical therapists can assess your readiness to start or return to running if you have any concerns [16].
- Equipment and Technology: Investing in proper footwear and considering treadmill options can enhance your walking or running experience. Several treadmill models are designed to accommodate both activities, offering features like folding designs, shock absorption, and smartphone connectivity for tracking your progress [19].
Remember, the most important factor is finding an exercise routine that you genuinely enjoy and can maintain consistently [4]. Whether it’s walking, running, or a combination of both, the key is to make it a sustainable part of your lifestyle for long-term weight loss and overall health benefits.
Conclusion: Finding the Right Fit for You
The debate between walking and running for weight loss is a complex one, with both exercises offering unique advantages. While running may be more efficient for calorie burning, walking provides a low-impact alternative that can be easily incorporated into daily routines. Ultimately, the most effective approach lies in finding an exercise routine that aligns with your preferences, fitness level, and lifestyle – one that you can consistently maintain over the long term.
Combining walking and running through interval training or alternating between the two activities can be an excellent strategy, allowing you to reap the benefits of both exercises while reducing the risk of injury. Regardless of your chosen path, it’s crucial to prioritize enjoyment, sustainability, and a balanced approach to exercise and nutrition for successful long-term weight loss and overall well-being.
FAQs
Is Walking or Running More Effective for Losing Weight?
Running is significantly more effective for burning calories compared to walking. For an individual weighing 160 pounds, a 30-minute walk at 3.5 mph burns approximately 156 calories, whereas running at 6 mph for the same duration burns around 356 calories. Thus, running is more efficient for calorie expenditure.
Does Walking Burn More Fat Than Running?
When comparing the fat-burning capabilities of walking and running within a 30-minute exercise window, walking at 7 km/h burns 187 calories, while running at 9 km/h burns 365 calories. Although walking may utilize more fat as fuel, running ultimately burns more total calories, which is more beneficial for overall weight loss.
Is Walking or Running Better for Achieving a Lean Physique?
For those aiming to maximize calorie burn or accelerate weight loss, running is the superior choice. However, walking also provides significant health benefits, including assisting in maintaining a healthy weight, making it a valuable exercise option for those seeking a leaner physique.
Which is More Effective for Reducing Belly Fat: Running or Walking?
Studies indicate that moderate-to-high intensity training, such as running, is more effective at reducing belly fat compared to low-intensity activities like walking. High-intensity running, in particular, has been shown to significantly decrease belly fat in middle-aged women, highlighting its effectiveness over walking or no exercise for targeting abdominal fat.
References
[1] – https://www.eatingwell.com/is-running-better-than-walking-for-weight-loss-8421864
[2] – https://www.webmd.com/fitness-exercise/difference-between-walking-and-running
[3] – https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/exercise/art-20050999
[4] – https://www.verywellfit.com/walking-vs-running-for-weight-loss-3973819
[5] – https://www.tomsguide.com/features/running-vs-power-walking-which-burns-more-calories
[6] – https://www.womenshealthmag.com/weight-loss/a19983548/calories-burned-running-vs-walking/
[7] – https://www.boxrox.com/running-vs-walking-which-is-better-for-fat-loss/
[8] – https://www.daily-remedy.com/benefits-of-mixing-running-and-walking/
[9] – https://fitness.stackexchange.com/questions/3613/what-are-the-pros-and-cons-of-running-versus-walking
[10] – https://www.allbirds.com/pages/walking-versus-running-common-questions-answered
[11] – https://www.healthline.com/health/walking-vs-running
[12] – https://www.verywellfit.com/is-walking-better-than-running-for-weight-loss-7969800
[13] – https://fitbod.me/blog/walking-vs-running-for-weight-loss/
[14] – https://leaf.nutrisystem.com/walking-vs-running-which-is-better-for-weight-loss/
[15] – https://www.prolianceorthopedicassociates.com/news/to-walk-or-to-run
[16] – https://www.orthocarolina.com/orthopedic-news/stride-into-wellness-navigating-the-path-of-joint-health-and-fitness–exploring-the-harmony-of-walking-and-running
[17] – https://www.prelabpro.com/blogs/fitness/alternating-between-running-and-walking
[18] – https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4067491/
[19] – https://www.autonomous.ai/ourblog/walking-vs-running-for-your-health-goals