Running Or Walking: Which Is Actually More Effective For Weight Loss?
- 27.10.2026, 16:04
The answer turned out to be unclear.
The difference in calorie burn turned out not to be the only factor determining the effectiveness of physical activity for weight loss.
Running and walking both help with weight loss, but the effectiveness of these types of physical activity varies significantly. Running allows you to burn more calories in a short amount of time, whereas walking puts less strain on the joints and is suitable for a wider range of people. At the same time, experts warn that high-intensity workouts do not always guarantee the best results for weight loss.
This is reported by EatingWell.
Fitness and nutrition experts compared the effects of running and walking on energy expenditure, fat loss, and muscle preservation. They identified regular physical activity combined with a proper diet as the key to successful weight loss.
Why Walking Helps You Lose Weight
Walking is a moderate-intensity physical activity that requires virtually no special training. It is suitable for people who are just starting to exercise, as well as those who have difficulty tolerating intense workouts.
One of the main advantages of walking is the relatively low impact on the joints. After a regular walk, the body generally needs less time to recover than after a long run.
However, walking typically burns fewer calories in the same amount of time. Therefore, to achieve a comparable energy expenditure, a person may need to increase the duration or intensity of their walks.
Studies show that even small changes in daily activity can have a positive effect on body weight. For example, taking the stairs instead of the elevator, walking to work, and moving around more frequently throughout the day help increase total energy expenditure.
A systematic review published in the *Journal of Physical Activity and Health* examined the effects of regular brisk walking on body composition. The results indicate that about three hours of such activity per week can help reduce body fat and preserve muscle mass.
This amounts to approximately 25–26 minutes of brisk walking daily. This duration meets the minimum recommendations for moderate physical activity, provided the necessary intensity is maintained.
Additional benefits may arise with increased exercise duration. Data from a study published in JAMA Network Open indicate that moderate-intensity physical activity lasting 150 to 300 minutes per week is associated with a more significant reduction in body weight.
To make walking more effective, you don’t have to switch to running right away. You can gradually increase your speed, choose routes with hills, or use the incline setting on a treadmill.
Another option is to alternate between a regular pace and a brisk pace. This approach helps increase the intensity of the workout without having to maintain a fast pace the entire time.
How Running Differs from Walking
Running requires more energy and typically burns more calories per minute. Because of this, it may be more convenient for people who want to increase their energy expenditure but have limited time for workouts.
An additional benefit is increased oxygen consumption following intense exercise. The body continues to expend slightly more energy during the recovery period, although the extent of this effect depends on the intensity and duration of the workout.
Regular running can also help reduce total body fat and visceral fat. Visceral fat is located around the internal organs, and excessive amounts are associated with increased health risks.
However, high intensity also has its drawbacks. Running increases the mechanical stress on the musculoskeletal system, so untrained individuals may find it more difficult to tolerate prolonged workouts.
In addition, recovery may take longer after an intense run. This makes it difficult to exercise regularly, especially if a person tries to increase distance or speed too quickly.
Therefore, experts recommend taking into account one’s physical fitness level, previous injuries, and individual physical capabilities. For beginners, gradually increasing the intensity often proves to be a more sustainable strategy than a sudden transition to intense running.
What to Choose for More Effective Weight Loss
In terms of calories burned per unit of time, running usually outperforms walking. However, when evaluating long-term results, it is important to consider how regularly a person is able to engage in their chosen activity.
Daily walks may prove more beneficial than infrequent, intense workouts if running causes excessive fatigue or leads to consistently missing sessions. At the same time, physically fit people can use running to increase energy expenditure in a relatively short amount of time.
Experts advise against pitting these types of activity against each other. They can be combined by alternating running workouts with walks at a more leisurely pace.
Strength training is particularly important. When losing weight, it’s important not only to reduce body fat but also to preserve the muscle mass necessary to maintain strength, mobility, and normal bodily function.
Strength training helps minimize muscle loss during weight loss. In addition, building strength and endurance makes it easier to perform other physical activities, including running, walking, and cycling.
Nutrition remains an equally important factor. Weight loss occurs when there is a sustained energy deficit, meaning the body burns more calories than it consumes through food.
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