running or walking for weight loss

Running or Walking: Which is Better for Weight Loss?

The answer will surprise you

Cardiovascular exercises such as walking and running help in weight loss.

The choice that’s best for you depends entirely on your health and fitness goals.

Running is a better option if you’re trying to consume more calories or lose weight quickly.

But walking will give your health various benefits as well. This means helping you to maintain a decent weight.

Runners enjoy their sport’s speed. For joint protection, walkers say their exercise is stronger.

Arguments for and against walking and running for exercise are available. But there are extra things to remember when you’re trying to lose weight.


Make sure that before you decide to walk or run, you collect all the details.

How does running or walking impact weight loss?

Calories are burned as you exercise and the amount of your body fat decreases.

So, not only does exercise help you lose belly fat. It also sheds fat from other regions.

Two of the best fat-burning activities are running and walking.

Studies have shown that even without changing your diet, moderate-to-high aerobic exercise such as running will minimize belly fat.

How many calories do you burn by running?

The number of calories consumed on a normal run can be easy to overestimate. The number is influenced by several specifics about the exercise.

It includes your body weight, the surface you run on, the incline, and several other factors. 

To calculate the total caloric expenditure of a run, it’s important to consider these things. 

Many runners use the 100 calories/mile rule.

While this is the fastest and easiest way to estimate your caloric expenditure, since it does not take major variables into account, it is not likely to be the most reliable.

It’s possible to burn about 80 to 140 calories per mile.

Depending on your weight and pace, 30 minutes of running will burn between 280 and 520 calories.

The calories burned will depend on your weight, your running time, and, to a lesser extent, your pace.

For eg, you’ll burn about 328 calories if you’re a 140-pound person and you’re running a 5K (3.1 miles) at a 10-minute/mile pace.

Can I lose weight by running 30 minutes a day?

Running will help to lose excess pounds for even 30 minutes.


This happens if you’re just starting to work out and you commit to cleaning up your diet at the same time.

Men who exercised 30 minutes a day lost 2 kilograms more bodyweight on average than those who worked out for an hour.

Researchers claim that those who worked 30 minutes a day actually burned more calories than they should, according to their former

A 30-minute workout won’t have the same impact for daily runners. It uses less energy to do it when the body is used to a task.

The quicker you run, though, the more calories you’ll burn.

Think about adding pace work or high-intensity bursts to improve your calorie burn, once you’ve worked your way up to running regularly.

This is as many calories as, and even more than, those burned during a 30-minute basketball game during intense swimming and martial arts.

Can you lose weight just by running?

Running is an excellent type of exercise for weight loss.

Long after a workout, it burns a lot of calories, can help you continue to lose calories, can help reduce appetite, and targets unhealthy belly fat.

What’s more, running has many other benefits for your health and is simple, to begin with.

Running needs little equipment, it can be performed anywhere, and there are many ways to keep things fun, unlike many other forms of exercise.

Try finding a running partner or changing routines regularly to add variety to your exercise if you find it hard to motivate yourself to run.

Sticking to a dedicated running schedule will assist you with your weight loss goals to achieve long-term success.

The secret to staying inspired is to keep things enjoyable so that you won’t be tempted to find any excuses to skip your workout.


By modifying your running route every few weeks or adding various forms of runs, such as intervals or hill repeats, keep your workouts fun.

Try running with a friend that challenges you and can keep you accountable. It provides extra safety if you run during the early or late hours of the day.

Related: How to Lose Weight Quickly for Your Wedding

Is running better than walking for weight loss?

Walking can bring a lot of the same advantages as running. However, running burns about twice as many calories as walking.

For instance, running at 5 miles per hour (mph) burns 606 calories for someone who is 160 pounds. At 3.5 mph, walking briskly for the same period consumes just 314 calories.

To lose one pound, you need to burn approximately 3,500 calories. Running is a safer option than walking if you aim to lose weight.

Walking will also help you get in shape whether you’re new to exercising or are unable to run.

For almost all levels of fitness, walking is available. It will increase your heart rate and overall give you more energy.

How much should I walk or run to lose weight?

Walking is an excellent choice if you’re starting from a place with little or no activity.

Efforts to lose calories with a smart walking program can pay off once you have a daily walking program in place.

You’ll profit from adding tougher workouts progressively as you get more fit, or if you are already managing higher-intensity exercise. 


Incorporate running, power walking, or interval training, into your schedule. 

Since it’s common to overcompensate on calories after exercise, try to keep your food intake unchanged as you do so.

While running can lead to more substantial weight loss, especially in men and women carrying the most pounds, running is not the best exercise for everyone to lose weight.

Oddly enough, in some cases, running can also cause weight gain.

Good habits begin with the initiation of small improvements over time. So, as you get relaxed, start slowly and only increase the distance and energy expenditure.

You can also easily overdo it and get injured if you run too fast or add miles too quickly.


Both workouts prevailed in the walking vs. running debate. You’ll burn calories, either way, create muscle, minimize stress, and do well for your body.