In weight loss, exercise plays a crucial role, and among all exercise, walking and running are not only the most affordable, but one of the most desirable options too. But who among them helps better in shedding unwanted pounds from our bodies? Let’s enumerate the advantages of both exercises and see which might suit you.
Calories Burned: Walking vs. Running
One of the biggest differences between running and walking is how many calories are burned. Running will burn more calories than walking since it is more strenuous. For example:
- A 160-pound person burns approximately 314 calories in 30 minutes of running at 6 mph.
- The same person burns approximately 156 calories in 30 minutes of walking at 3.5 mph.
Although running certainly has more calorie-burning potential, walking can also play a role in weight loss, especially if it is performed consistently and for extended durations. Additionally, if you incorporate inclines or walk at a quicker pace, you can significantly enhance calorie burn.
Impact on Fat Loss
Running and walking are both fat burners, although running burns fat more significantly due to it being more rigorous. Long brisk walks can be just as effective, however, for older or low-impact devotees. Regular walking is proven to assist with belly fat loss and general body fat reduction with the assistance of a proper diet.
Effect on Metabolism
Running, particularly high-intensity interval training (HIIT) running, increases post-exercise oxygen consumption (EPOC), so you continue to burn calories after exercise. This is sometimes referred to as the “afterburn effect,” when the body works hard to restore oxygen stores and repair muscles after exercise. Walking, while good, does not have as extreme of a post-exercise calorie burn effect. But walking steadily enhances metabolic rate over time and can help with long-term weight management.
Joint Impact and Injury Risk
Walking is low-impact exercise, thus making it a perfect option for joint patients, beginners, or post-injuries. It is gentle on the knees, hips, and ankles, meaning that the likelihood of injuries that are usually associated with high-impact exercises is lower.
Walking is a low-impact activity that is not likely to lead to joint stress or injuries such as shin splints, runner’s knee, or Achilles tendonitis. It does need quality footwear and the capacity to walk easily, but it is otherwise safe. Running posture, quality of footwear, and resting are essential to avoid injury. If an individual has joint problems or is new to exercise, walking initially and then gradually adding running could be a more conservative approach.
Mental and Psychological Benefits
Both running and walking are beneficial to mental well-being, including reduced stress, improved mood, and enhanced cognition. Running, with its increased intensity, will liberate more endorphins, often referred to as the “runner’s high,” which will create euphoric feelings and reduce anxiety levels.
Walking, especially outdoors, can also have a contemplative effect, reducing stress and promoting awareness. To individuals looking for an eco-friendly and enjoyable way to improve mental well-being, walking is as effective as running.
Sustainability and Long-Term Adherence
Weight reduction is not all about burning calories—it’s about consistency. Walking is easier to be consistent at for fitness since it’s not as stressful on the body and can be performed almost anywhere. It requires very little equipment and can be done seamlessly in one’s daily routine, such as walking to the job or taking a walk after eating.
Running, though very effective, can be hard to sustain if you tend to get injured easily or if high-impact exercises are not part of your lifestyle. Other individuals also perceive running as too strenuous or boring, thus making it hard to adhere to over time.
Which One Should You Choose?
- Choose walking if you prefer a lower-impact exercise that can be done daily with minimal risk of injury. Walking is perfect for beginners, seniors, and individuals rehabilitating from injury.
- Choose running if you want to burn more calories in less time and have a high tolerance for impact. Running is perfect for individuals who prefer more strenuous workouts and faster results.
- Utilize both for the benefit of both worlds—alternating walking and running in your exercise routine can prevent burnout and injury and maximize calorie burn. For instance, alternating walking and running intervals (e.g., 5 minutes walking, 2 minutes running) can be an effective weight loss method.
Other Factors to Consider
- Availability of time: If you don’t have much time to spare, running will burn calories faster in a shorter duration. For others who have more time in hand, walking for longer distances will also be beneficial.
- Personal interest: Choose an activity type that you like and can continue for many years ahead.
- Medical conditions: If you are affected by past ailments such as arthritis, heart problems, or obesity, then walking may turn out to be safer and more feasible.
- Terrain and surroundings: Hill work, trail walking or running, or treadmill workouts with inclines can boost intensity and calorie burn.
Conclusion
Running or walking can be beneficial for losing weight, depending upon your level of fitness, purpose, and health at present. If you feel comfortable when you run and do it out of choice, then you are sure to experience rapid weight loss. But if you prefer low-impact movement and want it done for many hours, the answer is clearly walking. But consistency and an efficient dieting process will always remain the key to success of weight loss whether you opt for walking or running.
The optimal exercise is something you enjoy and will be able to stick to for a long time. You might enjoy walking, running, or any other activity with walking or running. This way, continuous movement, proper nutrition, and healthy way of life are what you’ll need to win and maintain weight loss.
