About two years ago, I stepped on the scale, and I was the heaviest I had ever been in my entire 30 years of living. 31 but who’s counting? I was a heaping 187 pounds at 5’4. I decided to skip the part of asking myself, what happened? What went wrong? In my mind, I was fat, I hated myself, and I needed to lose weight FAST. This was my first mistake. I hopped online and made an impulse buy. A stationary bike from Amazon. That would do the trick. It hurt my butt, but I used it faithfully almost every day. I eventually tried to sell it on Facebook Marketplace, but no one would buy it. Anyway, I worked out for 6-7 days a week for about two months. I did a combination of running and cycling during that time. Now I did start seeing results in the way my body looked but for some reason, the scale would not move!
Before and after photo of me running for weight loss. I was camera shy at the time. Lol
I felt angry, frustrated, and hopeless. For some inspiration, I started listening to Podcasts. I stumbled upon the Eric Roberts Fitness podcast on Apple Podcasts. If you’ve never heard of him, he is a fitness influencer and coach that screams into his microphone about fat loss and people tend to listen. He spoke a lot about counting calories and walking for weight loss. This seemed counterproductive in my opinion because all I ever knew was cardio for weight loss! In my mind, running for hours = fat loss. I decided to give the whole calorie counting thing a try. Turns out, I was eating way more than I expected because I was pushing my body way too much! That’s when I discovered that walking might be just as effective—if not better—for sustainable weight loss than running. Why is walking better than running for weight loss? Let’s explore.
The Science Behind Walking and Running for Weight Loss
Both walking and running burn calories, but they do so in different ways. The key to weight loss is creating a calorie deficit—burning more calories than you consume. Let’s compare how both running and walking help with fat loss.
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Calories Burned: Running vs. Walking
- Running burns more calories in a shorter time. A person weighing 160 lbs can burn about 606 calories per hour running at 5 mph.
- Walking at a brisk pace (3.5 mph) burns about 314 calories per hour for the same person.
At first glance, running seems like the winner, but there’s more to the story.
Impact on Appetite and Overeating
When we engage in high-intensity cardio, such as running, we often feel hungrier afterward, which can lead to consuming more calories than we burn. This happens because our bodies are wired for survival—they don’t recognize that we’re intentionally trying to lose weight. Instead, they interpret the increased energy expenditure as a potential threat to homeostasis, triggering strong hunger signals to restore balance. In contrast, walking typically has a lower impact on hunger, as it doesn’t deplete energy stores to the same extent as more strenuous exercises like running.
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Fat Burn vs. Muscle Preservation
- Running tends to burn more carbohydrates and can lead to muscle loss if not combined with a proper strength training program.
- Walking burns more fat as a primary fuel source and is easier on the muscles, helping to preserve lean mass.
Is Walking or Running Better for Beginners?
If you’re new to exercise or getting back into fitness, walking is a great place to start. Studies show that focusing on one’s steps as a means of regular exercise can help to promote health and prevent disease. How many steps should you aim for? Many fitness gurus will tell you 10,000 steps per day, but this may not be ideal for everyone. The most important part of this journey is learning about your body and doing what feels comfortable and sustainable for you. If you are a beginner, a best practice would be to aim for about 5000 steps per day to start, then gradually increase your steps overtime.
Why Walking is a Great Option for Beginners:
- Low impact on joints, reducing injury risk
- Easier to sustain for longer periods
- Suitable for all fitness levels
- Can be done anywhere, anytime
When Running Might Be a Better Choice:
- If you’re looking for a time-efficient workout
- If you enjoy high-intensity exercise
- If you’re training for a race or event
Walking vs. Running: Which One is More Sustainable?
Many people start running with enthusiasm then end up quitting due to injuries, burnout, or exhaustion. Walking, however, is an exercise you can do consistently for life.
How to Make Walking More Effective for Weight Loss
- Increase Your Speed – Aim for a brisk pace where you can talk but not sing.
- Add Intervals – Alternate between slow and fast walking to boost calorie burn.
- Use Inclines – Walking uphill or on an incline treadmill increases intensity.
- Incorporate Weights – Carry light hand weights or wear a weighted vest for added resistance.
- Track Your Steps – Aim for 8,000–10,000 steps daily for optimal fat loss.
Common Myths About Walking and Running for Weight Loss
Myth #1: Running is the Only Way to Lose Weight
While running burns more calories per minute, walking can be just as effective if done consistently and combined with proper nutrition.
Myth #2: Walking Doesn’t Burn Fat
Walking actually burns a higher percentage of fat for energy compared to running, making it great for long-term weight loss.
Myth #3: You Need to Exercise for Hours
Even 30-minute daily walks can make a difference when paired with a healthy diet.
FAQs
1. Is walking better than running for weight loss if I have joint pain?
Yes! Walking is a low-impact exercise that reduces strain on the joints, making it a safer choice for people with knee or hip issues.
2. Can I lose belly fat by walking instead of running?
Walking can help reduce overall body fat, including belly fat, when combined with a calorie-controlled diet.
3. How many steps should I walk daily to lose weight?
Aim for 8,000–10,000 steps per day to see noticeable results. Start with 5000, then gradually increase your pace overtime.
4. Does walking have any mental health benefits?
Absolutely! Walking can reduce stress, boost mood, and improve mental clarity, making it a great holistic approach to weight loss.
Final Verdict: Is Walking Better Than Running for Weight Loss?
The answer depends on your personal goals, lifestyle, and preferences. Running is efficient for burning calories quickly, but it can be hard on the body and unsustainable for many people. Walking, on the other hand, is low-impact, easier to maintain, and just as effective when done consistently.
If you’re struggling to keep up with running or find it too exhausting, don’t worry—walking might be the better long-term solution for weight loss. After all, the best workout is the one you can stick with!
What’s your go-to workout for weight loss—walking or running? Let me know in the comments!
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