When it comes to losing weight, two of the simplest and most effective exercises are walking and running. Both are natural movements that don’t require a gym membership or fancy equipment — just a pair of comfortable shoes and the motivation to stay consistent.
But many people wonder: Which is better for weight loss — walking or running? Let’s explore both exercises in detail, understand how they help burn fat, and learn which one might work best for you.
How Does Weight Loss Actually Work?
Before deciding between walking and running, it’s important to understand how weight loss happens.
Weight loss occurs when your body burns more calories than it consumes, creating what’s called a calorie deficit. Both walking and running can help achieve this deficit, but they differ in terms of intensity, calorie burn, and impact on your body.
Your total calorie burn depends on several factors:
Your body weight and metabolism
The duration and intensity of your workout
How often you exercise
Your daily diet and lifestyle habits
So, even though running may burn more calories per minute, walking can be more sustainable for many people — leading to long-term success.
Walking for Weight Loss: The Sustainable, Low-Impact Option
Walking is one of the most accessible and beginner-friendly exercises for weight loss. It’s gentle on the joints, doesn’t require special equipment, and can easily fit into your daily routine.
When you walk briskly, your heart rate rises moderately, helping your body burn stored fat for fuel. It’s especially effective for those who are new to exercising or want to stay active without the risk of injury.
Key Benefits of Walking for Weight Loss
Low-impact on joints: Walking is easier on your knees and ankles, making it suitable for all ages.
Promotes steady fat burn: Walking uses fat as a primary energy source, especially during longer sessions.
Improves metabolism: Regular brisk walking enhances digestion and calorie utilization.
Supports mental health: Walking outdoors boosts your mood and reduces stress, which can help prevent emotional eating.
Encourages consistency: Because it’s simple and enjoyable, you’re more likely to stick with walking long-term.
How Many Calories Does Walking Burn?
A person weighing around 70 kg can burn approximately 250–300 calories per hour of brisk walking (5–6 km/h). Increasing your pace or walking uphill can increase that number to 350–400 calories per hour.
Pro Tip: To lose weight through walking, aim for 45–60 minutes per day, five to six times a week. Gradually increase your pace and include slopes or stairs to challenge your muscles.
Running for Weight Loss: Faster Results, Higher Intensity
Running is a high-intensity cardio workout that burns more calories in a shorter amount of time. It elevates your heart rate, increases endurance, and can be a powerful tool for belly fat reduction when paired with a balanced diet.
Key Benefits of Running for Weight Loss
High calorie burn: Running burns nearly twice as many calories as walking.
Boosts metabolism: The “afterburn effect” (EPOC) means your body continues to burn calories even after your run.
Improves cardiovascular fitness: Running strengthens your heart and lungs, improving stamina.
Targets belly fat effectively: Regular running helps reduce visceral fat, which is stored around the abdomen.
Enhances endurance and strength: It builds lower-body strength and improves muscle tone.
How Many Calories Does Running Burn?
A 70 kg person can burn around 600–700 calories per hour running at a moderate pace (8–10 km/h). Sprinting or interval training can push that number to 800+ calories per hour.
Pro Tip: If you’re new to running, start with a combination of jogging and brisk walking (known as interval training) to build stamina and avoid injuries.
Walking vs Running: A Calorie Burn Comparison
| Exercise | Speed/Intensity | Calories Burned (Per Hour) | Impact on Joints | Best For |
|---|---|---|---|---|
| Walking | 5–6 km/h | 250–350 | Low | Beginners, joint-friendly workouts |
| Jogging | 7–8 km/h | 450–550 | Medium | Intermediate fitness levels |
| Running | 8–10 km/h | 600–700+ | High | Advanced, quick results seekers |
Verdict: Running burns more calories in less time, but walking is more sustainable and safer for everyday use. Both are effective — it depends on your fitness level and consistency.
Which Is Better for Belly Fat — Walking or Running?
Both walking and running help burn overall body fat, but running tends to be more effective for targeting belly fat.
That’s because high-intensity exercises like running increase calorie burn and boost hormones that encourage fat loss around the abdomen. However, walking also helps by improving digestion, reducing bloating, and supporting steady, long-term fat reduction.
If you’re consistent and maintain a calorie deficit through a healthy diet, either exercise can help you lose belly fat — it’s about persistence, not perfection.
The Afterburn Effect: Why Running Burns More Calories Even After You Stop
One of the biggest advantages of running is the afterburn effect, also known as Excess Post-Exercise Oxygen Consumption (EPOC).
After an intense run, your body needs extra oxygen to recover, which means you continue to burn calories for hours even when resting.
Walking doesn’t produce as much afterburn, but it primarily uses fat as energy during the workout. So, if your goal is steady fat loss, walking is great; if you want faster calorie burn, running is the winner.
Joint Health: Is Walking Safer Than Running?
Walking is a low-impact exercise and much gentler on the joints, making it ideal for people with knee pain, arthritis, or previous injuries.
Running, though excellent for calorie burning, can cause strain or injury if done excessively or without proper footwear and warm-up. If you’re overweight or new to fitness, begin with walking, build leg strength, and then progress to light jogging over time.
How Often Should You Walk or Run for Weight Loss?
For best results, follow a schedule that suits your body and fitness level.
| Exercise | Frequency | Duration | Goal |
|---|---|---|---|
| Walking | 5–6 days per week | 45–60 minutes | Steady fat loss, improved stamina |
| Running | 3–4 days per week | 30–45 minutes | Faster calorie burn, better endurance |
Tip: Combining both — such as running a few times a week and walking on rest days — gives you the perfect mix of fat burning and recovery.
Combining Walking and Running for Maximum Weight Loss
You don’t have to choose one over the other. A mix of both walking and running can give you the best results. For example:
Start your workout with 10 minutes of brisk walking as a warm-up.
Alternate between 2 minutes of jogging and 1 minute of walking for 30 minutes.
Cool down with a 5-minute easy walk and stretching.
This combination boosts endurance, burns fat efficiently, and keeps workouts enjoyable.
Supporting Your Workout with a Healthy Lifestyle
Exercise alone isn’t enough for weight loss. Pair your walking or running routine with:
A balanced diet rich in proteins, whole grains, and vegetables.
Adequate hydration — drink plenty of water throughout the day.
Quality sleep — at least 7–8 hours per night for recovery.
Stress management — chronic stress can hinder fat loss and increase cravings.
By focusing on both movement and nutrition, you’ll see visible, sustainable results.
Final Verdict: Walking vs Running — Which Is Better?
The truth is, both walking and running are great for weight loss, but the right choice depends on your fitness level, health condition, and personal preference.
Choose walking if you’re just starting out, have joint issues, or prefer a relaxing and steady routine.
Choose running if you want faster results, can handle higher intensity, and enjoy a challenge.
Remember, the best workout is the one you can maintain consistently. Whether you walk or run, stay committed, eat well, and you’ll achieve your weight loss goals.
FAQ: Benefits of Drinking Water in the Morning
1. Which burns more calories — walking or running?
Running burns more calories per minute than walking because it’s a higher-intensity workout. On average, running can burn 600–700 calories per hour, while walking burns 250–350 calories per hour, depending on speed, weight, and fitness level.
2. Does running help you lose weight faster?
Yes, running helps you lose weight faster due to its high calorie burn and the afterburn effect (EPOC), where your body continues to burn calories even after the workout. However, walking can also be effective for long-term fat loss when done consistently.
3. Is walking good for belly fat reduction?
Absolutely! Walking helps reduce belly fat by improving digestion, promoting steady fat burn, and supporting hormone balance. While it may not burn calories as quickly as running, it’s easier to maintain daily, which leads to sustainable results.
4. Which is better for beginners — walking or running?
If you’re new to exercise or overweight, start with brisk walking. It’s low-impact, safer for your joints, and helps build endurance. Once your stamina improves, you can slowly add short running intervals.
5. Can I lose weight by walking 30 minutes a day?
Yes. Walking 30–60 minutes daily can help you create a calorie deficit, leading to gradual fat loss. Combine it with a balanced diet, hydration, and proper sleep to enhance your results.
6. Is running better for belly fat than walking?
Running can be more effective for belly fat reduction because it raises your heart rate and metabolism faster. But walking also works, especially if combined with healthy eating and consistency.
7. How often should I walk or run to lose weight?
For visible results:
Walking: 5–6 days a week for 45–60 minutes.
Running: 3–4 days a week for 30–45 minutes. You can also mix both — running on alternate days and walking for recovery.
8. Which is safer for joint health — walking or running?
Walking is safer for the joints because it’s low-impact and gentle on knees and ankles. Running puts more stress on joints, so use proper shoes, warm up, and avoid hard surfaces to prevent injury.
9. Can I combine walking and running for better results?
Yes! Combining both helps you burn more calories and improve endurance. Try interval training — alternate between 2 minutes of running and 1 minute of walking for 30 minutes to get maximum benefits.
10. What is the best time for walking or running for weight loss?
Early morning workouts are ideal for fat burn and energy boost. However, the best time is whenever you can stay consistent. Morning or evening — choose the time that fits your schedule.
Disclaimer
This article is for educational purposes only and is not a substitute for medical advice. Always consult a licensed healthcare provider for personal medical guidance.
References
Harvard Health Publishing — Calories burned in 30 minutes for people of different weights.
https://www.health.harvard.eduAmerican Council on Exercise (ACE) — Walking vs Running for Fitness and Weight Loss.
https://www.acefitness.orgMayo Clinic — Exercise for Weight Loss: Walking, Running, and More.
https://www.mayoclinic.orgMedical News Today — Walking vs Running: Which Is Better for Weight Loss?
https://www.medicalnewstoday.comNational Institutes of Health (NIH) — The effects of aerobic exercise on metabolism and fat reduction.
https://www.nih.gov
