Walking vs. Running: Which is Better for Fat Loss?
Walking and running are two ideal exercises to get fit as they are considered beneficial for cardiovascular health. Runners love the intensity of this activity and walkers believe that it is an activity that is beneficial for overall health. However, if we talk specifically about weight loss, a proper analysis can be made about walking or running. Not only that, but there are also several deciding factors to decide whether one should run or walk to lose weight. Let us discuss some basics first!
Walking vs Running: Key Differences
As we have already said, walking and running are two great types of cardio exercises. Running has certain benefits, as well as the advantages of walking. Neither is “better” than the other, choosing one depends on one’s fitness goals and objectives. Specifically, for weight loss, running every day has several advantages. On the other hand, walking has health benefits, such as maintaining weight and reducing the risk of heart disease and stroke. It is time to look at some different perspectives on walking vs. running.
Is running easier to start?
If we are talking about beginners, walking is a natural choice, it is an activity that we rely heavily on as humans and walking has numerous benefits, that is for sure. It is less strain on the joints, does not need any equipment, and can be done anywhere. It is an easy and well-known exercise that is good for people who are new to fitness, and people often prefer walking on the treadmill. Now, running as an activity can be a bit intimidating for beginners, as it requires more stamina and strength, and without proper technique, it can lead to injuries. That being said, if you go for regular walks and feel ready to challenge yourself, running could be the next step to move forward on your fat loss journey.
Which is better for burning calories?
Walking is an activity that can provide many of the same benefits as running. To name a few studies, running burns about twice as many calories as walking.
Speaking of numbers, a person needs to burn about 3,500 calories to lose one pound. If your goal is to lose fat or weight, running is considered a better option than walking.
For those beginners who find it difficult to do intense runs, walking can help them get fit. It can stimulate your heart and give you more energy overall.
Time and Convenience
For those people who have a packed schedule, time can be a critical factor. If you want to lose weight and are time constrained, you can add a 30-minute run to your routine. It helps you burn more calories compared to walking. Running can help you achieve your fat loss goals.
However, if you prefer walking, you need more time to burn the same amount of calories, which you can easily fit into your day by breaking it up into shorter sessions. These walking sessions can be split into lunch breaks, walking meetings, or while doing household chores.
Walking vs Running for Weight Loss
There are several techniques that can be prioritized for running, especially for weight loss. Let’s talk about them!
Brisk Walking vs. Power Walking
Brisk walking is a type of walking that can be done at a fast pace, usually 3 mph or more. One thing to note here is that a person’s heart rate increases significantly during fast walking. A person can burn more calories per minute by walking fast rather than walking at the usual pace.
Secondly, there is fast walking, which is usually done at 3 mph to 5 mph, but some fast walkers reach speeds of 7 to 10 mph. Brisk walking also burns a similar amount of calories as running. For example, fast walking at 4 mph can burn the same amount of calories as jogging at 4 mph.
Hill Walking vs. Running
One of the most suggested ways to reduce fat is hill walking, in fact it has several benefits. It involves walking uphill, which helps to shed some of the extra fat from the thigh and hip area. Keep in mind that the higher the incline, the more calories are burned. Compared to walking on a flat surface, if you walk on an incline, you will burn more calories.
You can find an area with hills or walk on an incline on the treadmill. For best results, increase the incline by 5, 10, or 15% at a time to practice. If you are a beginner at incline walking, you can start off steadily and increase the incline up to 15%.
Combining Walking and Running for Best Results
The debate about walking or running is still going on, but we cannot forget about people who prefer to combine these practices. It is certainly a trendy method, mostly known as interval training. This is an activity where a person can alternate between walking and running, depending on their comfort. This technique can further boost a person’s metabolism and keep the body alert, thus helping in losing fat. If you are a beginner, you can start with a combination of short intervals of running and long periods of walking, and later on, you can increase the running time as your fitness improves.
Even if it is about losing fat, one has to be consistent with their efforts. Moreover, it also comes down to personal choice: you may enjoy and feel more energetic while running, and some people may experience the opposite. Many people prefer walking for various reasons, such as joint pain or injuries. Fat loss is a significantly long-term procedure, and the best exercise is the one you enjoy enough to do regularly.
