When it comes to losing weight, the question often arises of whether running or walking is better for weight loss, especially since both have unique health benefits. Regarding calorie burning and effectiveness for weight loss, Eating Well reports that there are strategies to achieve optimal results and sustainable weight loss exercises in the long term.
It is commonly believed that running burns calories more efficiently than walking. According to a study published in 2013 in the Journal of Medicine and Science in Sports and Exercise, running is a high-intensity workout that raises the heart rate more than walking, causing the body to burn calories at a faster rate. Running can also help build lean muscle, which boosts metabolism and facilitates weight loss. The body's muscles work harder while running compared to walking, and this extra effort leads to a more significant calorie burn post-exercise, known as the "afterburn effect."
**Effectiveness of Walking**
However, walking remains an effective strategy for weight loss if done with adequate intensity and volume. Rachel McPherson, a fitness expert, explains that "running is not more effective than walking for weight loss in terms of exercise choice, as long as the person is putting in an equal amount of effort." For instance, "if someone walks for one hour a day at a fast pace of 5 km/h, that equates to seven hours of walking in a week. For a person weighing 60 kg, approximately 1800 calories are burned weekly. Conversely, if they run for 30 minutes at a speed of 9 km/h three times a week, they burn about 1710 calories weekly."
**Excellent Strategy**
McPherson notes that "walking is an activity that can be done every day for more than an hour if there is enough time," and therefore "if a person can walk for longer and more consistently, they are likely to burn more calories and feel better than relying solely on running as a sporadic exercise." This means that mixing walking and running is also an excellent strategy. While running burns calories faster, both running and walking help create a calorie deficit, which research points to as the primary driver of weight loss, according to a 2021 article published in the Journal of Obesity and Metabolic Syndrome, provided the calorie deficit is sustainable and balanced to achieve healthy long-term weight loss.
**Consistency for Sustainable Results**
For many people, walking is a more accessible and manageable option than running, allowing for longer exercise sessions and leading to more calories burned over time. Ultimately, the most effective exercise for weight loss is the one that can be maintained consistently. McPherson adds that "one hour of running at a speed of 9 km/h for a person weighing 60 kg burns about 680 calories, while one hour of walking at 5 km/h burns about 260 calories." It remains that running for extended periods at high intensity is challenging unless the person is already physically fit, and recovery from running can be more taxing on the body, requiring more rest days between training sessions.
**How to Choose Between Running and Walking**
According to a 2020 scientific review published in the journal Sports, running requires greater effort from the joints and muscles, which may not be suitable for everyone, especially those with pre-existing health conditions or beginners. In contrast, research published in 2021 in the journal Frontiers in Public Health shows that walking is a low-impact option that a wider range of people can comfortably handle. When choosing between running and walking, priority should be given to body safety and enjoyment, while remembering that consistency in exercise is key for weight loss.
**Pros and Cons**
Running can provide faster weight loss results, but it may not be feasible for everyone in the long term. A small study conducted in 2023, published in the journal Gait & Posture, suggests that the significant impact of running over time could lead to fatigue or even injuries, particularly among older adults. On the other hand, walking is a low-impact exercise that many people can easily incorporate into their daily routines.
Ultimately, the choice between walking or running depends on personal preferences and goals, as both forms of exercise offer unique health benefits and weight loss opportunities. While running may burn calories quicker, walking has advantages, especially for those looking for a sustainable long-term weight loss approach. Regular physical activity is essential for sustainable weight loss, regardless of individual choices.
