Walking vs running is an eternal debate, and the answer typically varies from person to person depending on their preferences and goals. Running is a high-intensity exercise that pushes your body to burn more calories faster than walking. Walking, on the other hand, is a sustainable, long-term approach to fat loss.
In this blog, we’ve tried our best to answer this question using science-based evidence.
Calories Burned: Running vs Walking
Jogging and running burn more calories than walking. However, brisk walking for the same duration and at a faster pace or power walking can also have the same benefits.
You may ask, “Does running and walking burn same calories?” No, as we just said, you’ve to increase your pace and minutes walked or try walking on routes with hills or slight inclines to burn the same calories as you do while running.
According to the American Council on Exercise, a 180-pound person will burn 13.9 calories per minute while jogging, compared with 9.7 calories per minute while walking. So, if you want to burn the same number of calories, you’ve to walk more minutes. In one study, walkers burned 20 percent more calories by increasing their pace by five inches per second for one-minute bouts.
Does Walking Help Lose Weight?
Walking is a free, low-risk, and most comfortable and easiest physical exercise to add to your routine. Regular walking may help burn fat, develop lean muscle, and reduce belly fat.
A 2021 study showed that regular walkers or runners burned 107 calories after walking 1 mile. The number varies depending on your sex, weight, and ethnicity. The study also showed that running burned more calories, although the difference was small. Regular walking can help develop and preserve lean muscle while retaining muscle strength in later years.
Does Running Burn Fat?
Running has been a great and common exercise, but can running burn fat? American Council on Exercise shows a runner weighing 180 pounds burns 170 calories by running for 10 minutes at a steady pace. The same runner will burn more than 500 calories by running for 30 minutes.
But in order to lose belly fat, you need to pair running with a nutritious diet and healthy lifestyle. Fitness experts suggest running for 30 minutes three times per week, with a swim and a gym session, coupled with a healthy, nutritious diet, can help shed stubborn belly fat.
However, it’s worth noting that runners often gain weight while training for races. It’s because big runs increase appetites. According to a study, overestimation makes runners end up eating 20 percent more calories after the run than they’d burned on the run.
So, be careful you don’t eat calories all back and forth in your post-run meal.
Choose Between Running and Walking
Following are some key things to remember when choosing between running and walking:
- Running heavily involves your joints and muscles. So, this may not be suitable for everyone, especially those with a health condition. Running may provide faster results, but people often drop out in the first six months due to fatigue or injuries.
- On the other hand, walking is a low-impact exercise that can be tolerated by people of all ages. People find walking gentler and more accessible, allowing for longer workout sessions, which leads to more calories burned in the long run.
- The engagement and enjoyment you gain also matter a lot. People tend to maintain consistency with activities they enjoy. Never choose activities you don’t enjoy.
- Committing to regular activity – whether you choose running or walking – rather than periodic sessions could help you achieve your goal more smoothly.
- If you’re a beginner, seeking professional guidance can help. So, don’t hesitate to try guided walks and runs.
Verdict: Running vs Walking
In the running vs. walking debate, both win. Either way, you’ll lose fat, become healthier, develop strength, and your body will be happier. The answer varies from person to person. Start by considering your weight loss goal, health condition, preferences, and comfort.
For many people, walking exercise for weight loss is a gentler, more accessible option than running, allowing for longer exercise sessions and leading to more calories burned over time. Ultimately, the most effective weight-loss exercise is the one you enjoy and can maintain consistently.
