Is walking enough for fat loss or do you need to run? This science-backed breakdown reveals which burns more calories and which one actually works better for long-term weight loss.
If your goal is to shed extra pounds, there's no better place to start than by moving your body whether that's walking or running.
Both are excellent forms of cardiovascular exercise, engage similar muscle groups, and contribute to overall health.
But when it comes to fat loss, is one better than the other?
Let’s break down the facts and help you decide which approach is right for your weight loss journey.
A massive study published in 2013 in Medicine & Science in Sports & Exercise took a deep dive into this very debate. Known as The National Runners’ and Walkers’ Health Study, it included a staggering 15,000 walkers and 32,000 runners, tracking them over more than six years.
Participants reported on their weekly mileage, pace, frequency, and more. Researchers also collected data on weight, height, BMI, and waist size an indicator of belly fat.
The results were clear: both walking and running were linked to weight loss. But running came out ahead especially for men and heavier women.
Not only did runners lose more weight, but they were also better at keeping it off as they aged.
While the study is impressive in scale, it's worth noting a few caveats. Participants were already active to begin with, making them healthier than the general population.
It’s also hard to say whether exercise led to weight loss or if people who lost weight became more active.
Still, the long-term data gives us strong clues: regular running tends to deliver more dramatic fat loss results than walking.
Walking and running share a wide range of benefits. Both improve heart health, help regulate blood pressure, boost mental well-being, and support weight loss.
Even brisk walking just three times a week has been shown to reduce anxiety and depression.
Running adds extra perks like increased bone density and improved aerobic capacity (VO2 max), but it also comes with a higher risk of injury.
So if you're prone to joint issues or just starting out, walking may be the safer option.
If your primary goal is to burn calories, running takes the crown.
On average, running burns about 100 calories per mile, while walking burns roughly 80. However, running covers that mile much faster, making it a more efficient fat-burner if you’re tight on time.
Use an online calorie calculator to estimate your personal burn rate based on pace and body weight.
Here’s the truth: just because running burns more calories doesn’t mean it’s the best choice for everyone.
If you're coming from a sedentary lifestyle or carrying extra weight, jumping into running could be overwhelming or worse, lead to injury.
A consistent walking routine may be more sustainable and just as effective over time.
The most important factor? Choose something you’ll stick with. Consistency always wins.
If you’re unsure where to begin, start with brisk walking. Add intensity over time by increasing speed, incorporating hills, or even experimenting with power walking.
And yes, even walking can cause overuse injuries if you do too much too soon so build up gradually.
Already in decent shape? Running may help accelerate your fat loss, especially when paired with a smart eating plan and cross-training.
A great middle ground is the run-walk approach which helps beginners transition into running safely.
Both walking and running work your lower body and core, so consider complementing your cardio with upper-body strength training.
Bodyweight workouts are perfect for this and help create a balanced, toned physique.
In the end, when it comes to walking vs running for weight loss, the best choice is the one that keeps you moving and motivated.
Both can help you drop fat and keep it off what matters most is staying active and consistent.
Start your running journey today!
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