Walking vs Running: Which Is Better for Weight Loss?

Heahlth

20 Sep, 2025

When it comes to losing weight, few debates stir as much discussion as the question: Is walking or running better for weight loss? Both are among the simplest, most accessible forms of exercise. They require no fancy equipment, can be done anywhere, and are natural movements humans have relied on for centuries. Yet, when it comes to shedding pounds, people often wonder which activity gives the best return on effort.

Walking vs Running: Which Is Better for Weight Loss?

Walking and running share a lot in common—they both improve cardiovascular health, burn calories, and can be sustained over time. But they also differ in intensity, calorie burn, and impact on the body. Walking is low-impact and easier to sustain for long periods, while running is more intense, burns more calories per minute, and can lead to faster results if done consistently.

The answer to which is better for weight loss isn’t so straightforward. It depends on factors like your current fitness level, weight loss goals, injury history, and even lifestyle preferences. For some, walking may be the most realistic long-term solution. For others, running might offer the calorie-torching intensity they need.

In this article, we’ll break down the science behind walking and running, compare their calorie-burning potential, explore the pros and cons of each, and help you decide which approach fits best into your weight loss journey.

The Science of Weight Loss

Before comparing walking and running, let’s first look at the science of weight loss. At its core, losing weight requires a calorie deficit, which means burning more calories than you consume. Your body uses energy for three main things:

Basal Metabolic Rate (BMR): Calories burned at rest just to keep your body alive—breathing, circulation, cell repair, etc.
Thermic Effect of Food (TEF): Calories burned during digestion and absorption of food.
Physical Activity: Calories burned during exercise and daily movement.

Walking and running both fall into the third category, boosting your daily calorie burn. But they also differ in intensity:

Walking is generally a low-intensity steady-state cardio (LISS) exercise. It burns fewer calories per minute but can be sustained longer.
Running is higher intensity, burning more calories per minute, and can create an afterburn effect (EPOC: Excess Post-Exercise Oxygen Consumption), where your body continues burning calories even after the workout.

However, exercise alone is not enough for weight loss. Diet plays a huge role—some experts say it accounts for about 70–80% of weight loss results. Still, cardio like walking or running is essential because it not only burns calories but also improves heart health, boosts metabolism, and preserves lean muscle mass when paired with strength training.

Walking for Weight Loss

Walking may not seem like a powerful fat-burning tool at first glance, but its benefits make it one of the most underrated weight loss strategies.

Calories Burned While Walking

The exact number of calories burned depends on your weight, walking speed, and terrain. On average:

A 155-pound person burns about 150–170 calories per 30 minutes of brisk walking (4 mph).
Walking uphill or on an incline treadmill increases calorie burn significantly.

Although walking burns fewer calories per minute than running, the fact that it’s easier to sustain for long periods means you can still achieve meaningful results.

Benefits of Walking

Low-Impact Exercise: Walking puts less stress on joints, making it suitable for beginners, older adults, or people recovering from injuries.
Sustainable Long-Term: It’s easier to stick with walking consistently, which is the key to lasting weight loss.
Fat-Burning Zone: Walking often keeps you in a lower-intensity “fat-burning zone,” where your body uses a higher percentage of fat as fuel compared to carbohydrates.
Mental Health Benefits: Walking outdoors can reduce stress, improve mood, and support mental clarity, which indirectly supports weight management.

Techniques to Maximize Walking for Weight Loss

Brisk Walking: Aim for at least 3.5–4 mph pace, where you can talk but not sing.
Incline Walking: Walking uphill or on a treadmill incline boosts calorie burn and engages more muscles.
Long Walks: Extended sessions (60–90 minutes) help create a bigger calorie deficit.
Daily Steps Goal: Hitting 10,000–12,000 steps per day can add up to significant calorie expenditure.

Walking may be slower than running in terms of calorie burn, but its consistency and sustainability make it a powerful weight loss tool, especially for people who struggle with high-impact workouts.

Running for Weight Loss

Running is often seen as the go-to exercise for fast weight loss—and for good reason. Its high intensity means you can burn a large number of calories in a relatively short time.

Calories Burned While Running

Running dramatically increases calorie burn compared to walking. On average:

A 155-pound person burns about 300–370 calories per 30 minutes of running at 6 mph (10-minute mile).
Sprinting or high-intensity interval training (HIIT) burns even more.

This makes running a very efficient way to create a calorie deficit.

Benefits of Running

High Calorie Burn: Running burns about twice as many calories per minute as walking.
Afterburn Effect (EPOC): Intense running, especially intervals, boosts post-exercise calorie burn for hours afterward.
Cardiovascular Fitness: Running strengthens the heart, lungs, and circulatory system.
Time Efficiency: For busy people, running offers more “bang for your buck”—you can achieve a strong calorie burn in half the time of walking.

Types of Running for Weight Loss

Steady-State Running: Maintaining a consistent pace over time. Great for endurance and calorie burn.
Intervals/Sprints: Short bursts of high speed followed by recovery. This method maximizes afterburn and fat loss.
Long Runs: Effective for building stamina and burning large amounts of calories.

Challenges of Running

Injury Risk: Running is high-impact and can cause shin splints, knee pain, or stress fractures if done excessively.
Not Beginner-Friendly for Everyone: Those with joint problems, obesity, or low fitness levels may find running hard to sustain.
Requires Recovery: High-intensity running can’t be done daily without risking overtraining.

Running is one of the most effective forms of exercise for weight loss when done correctly, but it may not be suitable—or sustainable—for everyone.

Walking vs Running – Calorie Comparison

At the core of weight loss is calorie balance, and walking vs. running differ greatly in how many calories they burn per minute.

Calories Burned Per Mile

Walking: On average, walking burns about 80–100 calories per mile depending on body weight and pace.
Running: Running burns about 100–120 calories per mile, regardless of speed. Interestingly, the calories burned per mile are relatively consistent across running paces—it’s more about distance covered than speed.

So, if you run and walk the same distance, the calorie difference isn’t as dramatic as many think. However, since running covers distance faster, you end up burning more calories in less time.

Calories Burned Per 30 Minutes (for a 155-pound person)

Walking (3.5 mph): ~150 calories
Walking (4 mph, brisk): ~170 calories
Running (6 mph): ~370 calories
Running (7.5 mph): ~465 calories

This makes running nearly twice as efficient in calorie burn compared to walking.

Factors That Influence Calorie Burn

Body Weight: Heavier individuals burn more calories for the same activity.
Speed & Intensity: Brisk walking burns more than casual walking; sprinting burns more than jogging.
Terrain: Hills, inclines, and rough terrain increase energy expenditure.
Duration: The longer you sustain the exercise, the greater the total calorie burn.

In short: running burns calories faster, while walking allows you to burn steadily over longer periods. For people who have more time, walking can be just as effective over the course of a day.

Impact on the Body

While calorie burn is important, the impact on your body also plays a big role in deciding between walking and running.

Joint & Muscle Stress

Walking: Low-impact, gentle on joints, suitable for people with arthritis or injuries. It reduces the risk of overuse injuries and can be done daily without much strain.
Running: High-impact, putting more stress on the knees, hips, and ankles. Runners often deal with shin splints, runner’s knee, or plantar fasciitis. While this doesn’t mean running is “bad,” it does require proper shoes, technique, and recovery.

Injury Risk

Runners are more prone to overuse injuries due to repetitive pounding. Beginners who start too fast are at higher risk.
Walkers have a far lower risk of injury, making walking a safer long-term choice.

Muscle Engagement

Walking primarily engages the lower body muscles but at a lower intensity.
Running requires more energy, engaging the legs, core, and even arms for balance and propulsion.

Long-Term Sustainability

Many people find walking easier to sustain daily. Running may require rest days, especially for those pushing high mileage.

Simply put: walking is safer and easier on the body, while running is more physically demanding but yields faster calorie burn.

Mental and Emotional Benefits

Weight loss isn’t just about calories—it’s also about consistency, which often depends on how enjoyable and motivating an activity feels.

Walking: Calm and Meditative

Walking can feel therapeutic. It’s often associated with stress relief, reflection, and mindfulness.

Reduces cortisol (stress hormone)
Improves mood and decreases anxiety
Provides time for podcasts, music, or even walking with a friend

This mental ease makes walking a habit people stick with for years.

Running: Energizing and Empowering

Running provides a different type of psychological boost. The famous “runner’s high” comes from endorphins released during sustained effort.

Boosts energy and self-confidence
Improves focus and resilience
Creates a sense of accomplishment after tough runs

However, running can feel intimidating to beginners, which may discourage consistency if it feels too demanding.

Social Benefits

Both walking and running can be social activities. Group runs or walking clubs add accountability and make workouts enjoyable.

Ultimately, the best exercise is the one you enjoy enough to repeat regularly. For some, that’s the peace of walking; for others, the adrenaline of running.

Walking vs Running for Beginners

When starting a weight loss journey, beginners often wonder which option is better to begin with.

Walking for Beginners

Ideal entry point for those with low fitness levels, obesity, or joint issues.
Easy to fit into daily routines (commuting, lunch breaks, errands).
Doesn’t require special gear beyond comfortable shoes.
Encourages consistency without overwhelming the body.

Running for Beginners

Better suited for those who already have a moderate fitness base.
Provides faster calorie burn, which can motivate some beginners.
Requires gradual progression (e.g., starting with short jogs).
May need recovery days, making it harder to do every day.

Best Approach for Newcomers

For most beginners, starting with walking is safer and more sustainable. Once endurance builds, you can gradually add intervals of jogging. This prevents injury while still boosting calorie burn.

Combining Walking and Running

When it comes to weight loss, it doesn’t have to be walking vs running—in fact, combining both can be one of the most effective approaches. Many fitness experts recommend alternating walking and running for beginners, or even as a long-term training strategy.

The Run-Walk Method

Created by Olympian Jeff Galloway, the run-walk method alternates short running intervals with walking breaks. For example:

Run for 2 minutes → Walk for 1 minute → Repeat for 20–30 minutes.
This method allows you to cover longer distances, burn more calories, and build endurance without overexertion.

Interval Training

Mixing walking and sprinting (high-intensity intervals) maximizes calorie burn:

Walk briskly for 2 minutes → Sprint for 30 seconds → Repeat.
This combines the fat-burning benefits of walking with the afterburn effect of running.

Benefits of Mixing Walking and Running

Prevents Boredom: Alternating intensity keeps workouts engaging.
Reduces Injury Risk: Walking breaks give joints and muscles recovery time.
Boosts Calorie Burn: Higher-intensity bursts increase energy expenditure.
Adaptable: Perfect for beginners building fitness or experienced runners wanting to add variety.

By combining both, you don’t have to choose sides—you get the best of both worlds.

Which Is Better for Weight Loss?

The golden question: walking or running—who wins the weight loss battle?

When Walking Is the Better Choice

You’re new to exercise or returning after a long break.
You have joint issues, obesity, or injuries that make high-impact exercise difficult.
You want a sustainable, low-stress activity that you can do daily.
You prefer longer, gentler workouts that fit into your lifestyle.

When Running Is the Better Choice

You have a solid fitness foundation and want faster results.
You’re short on time and need a high-calorie burn in fewer minutes.
You enjoy the challenge and adrenaline of high-intensity workouts.
You’re training for an event like a 5K, 10K, or half marathon.

The Verdict

Running burns calories faster and can speed up weight loss results.
Walking is safer, more sustainable, and easier to stick with long-term.
For many, the best option is a hybrid approach: brisk walking most days, with running or intervals 2–3 times a week.

In other words, the best choice is the one you’ll stick with consistently.

Tips to Maximize Weight Loss with Either

Regardless of whether you walk, run, or do both, the following strategies help maximize weight loss results:

1. Be Consistent

Weight loss doesn’t happen overnight. Aim for at least 150 minutes of moderate activity (walking) or 75 minutes of vigorous activity (running) per week, as recommended by health guidelines.

2. Add Intensity Gradually

Walk faster, add hills, or increase duration.
Run intervals, add sprints, or increase mileage over time.

3. Pair with Strength Training

Muscle burns more calories at rest. Adding 2–3 strength sessions per week improves overall fat loss and prevents muscle loss.

4. Prioritize Nutrition

Exercise alone won’t outpace a poor diet. Focus on:

Lean proteins, whole grains, fruits, and vegetables.
Reducing processed foods and added sugars.
Controlling portion sizes.

5. Track Progress

Use fitness apps, pedometers, or smartwatches to monitor steps, mileage, and calorie burn. Tracking creates accountability and motivation.

6. Listen to Your Body

Walking can be done daily with little risk, but running requires rest and recovery. Pay attention to signs of overtraining, like fatigue or persistent soreness.

With the right approach, either walking or running—or both—can become powerful tools for weight loss success.

Sample Weekly Plan

To help you put this into practice, here’s a sample weekly schedule with three different approaches: walking-focused, running-focused, and a mixed plan.

Walking-Focused Plan (Beginner-Friendly)

Monday: 45 minutes brisk walk
Tuesday: 30 minutes brisk walk + 20 minutes light stretching
Wednesday: 60-minute long walk (moderate pace)
Thursday: 30 minutes brisk walk + bodyweight exercises (push-ups, squats)
Friday: 45 minutes brisk walk
Saturday: 90-minute weekend walk (can be hiking or long outdoor stroll)
Sunday: Rest or casual light walk

Running-Focused Plan (Intermediate to Advanced)

Monday: 30-minute steady run
Tuesday: Strength training + 20-minute brisk walk
Wednesday: Interval run (e.g., 6 × 1-minute sprints with 2-minute walk recovery)
Thursday: 20-minute recovery walk
Friday: 35-minute steady run
Saturday: Long run (45–60 minutes at comfortable pace)
Sunday: Rest or yoga

Mixed Walking + Running Plan (Best of Both)

Monday: 30-minute brisk walk
Tuesday: Run-walk intervals (2 min run, 1 min walk for 25–30 minutes)
Wednesday: 60-minute long walk
Thursday: 25-minute steady run + strength training
Friday: 45-minute brisk walk
Saturday: Interval session (walk 2 min, sprint 30 sec, repeat 20 minutes)
Sunday: Rest or light walk

This flexibility shows that you don’t have to choose one exclusively—both walking and running can complement each other beautifully.

Conclusion

The debate of walking vs running for weight loss doesn’t have a one-size-fits-all answer. Both are excellent forms of exercise that can support fat loss, improve cardiovascular health, and enhance overall well-being. The “winner” depends largely on your personal preferences, lifestyle, fitness level, and goals.

Walking is gentle on the joints, easy to start, and sustainable long-term. While it burns fewer calories per minute, it allows you to stay active for longer durations, making it a powerful tool for gradual weight loss. Walking also doubles as stress relief, making it easier to stick with consistently.
Running, on the other hand, delivers faster calorie burn in less time. It challenges your cardiovascular system, builds endurance, and creates an afterburn effect that boosts metabolism hours after your workout. However, it’s higher impact and may not be ideal for everyone—especially beginners or those with joint concerns.

Ultimately, the best exercise for weight loss is the one you’ll actually do consistently. If you love running and it motivates you, lace up those shoes and hit the road. If walking feels more approachable and enjoyable, then keep putting one foot in front of the other. Better yet, combine both for a balanced and flexible routine.

Remember: exercise is only one piece of the puzzle. A healthy, balanced diet, adequate sleep, and proper hydration all play equally important roles in weight loss success. Whether you choose walking, running, or both, the key is to build a lifestyle that you can maintain—not just for weeks, but for years.

FAQs

1. Can walking burn belly fat?

Yes, walking can help reduce belly fat, but it won’t specifically target fat in just one area. Walking helps create a calorie deficit, which leads to overall fat loss. Over time, this can reduce belly fat as well as fat in other parts of the body. For best results, combine walking with a balanced diet and strength training.

2. Is running better than walking for quick results?

If you’re looking for faster calorie burn and quicker results, running generally provides a bigger payoff. It burns more calories per minute and boosts metabolism with the afterburn effect. However, quick results are often less sustainable—walking, though slower, may be easier to maintain long-term.

3. How much should I walk or run daily for weight loss?

Walking: Aim for 45–60 minutes per day at a brisk pace or around 10,000–12,000 steps.
Running: 20–30 minutes of moderate-paced running, 3–5 times per week, can yield results.
The exact amount depends on your calorie intake, weight, and overall activity level.

4. Can I lose weight by walking alone?

Absolutely. Many people have successfully lost weight with walking as their primary exercise. The key is consistency—daily brisk walking, paired with mindful eating, can lead to significant weight loss over time. While progress may be slower compared to running, it’s often more sustainable.

5. Should I do both walking and running?

Yes! Combining both can give you the best of both worlds. For example, walking on recovery days prevents burnout and injury, while running sessions provide high-intensity calorie burning. A mixed routine helps balance efficiency and sustainability, making it easier to reach and maintain your weight loss goals.