Walking or Running: What’s Better for Weight Loss?

By Nina @ Garage Gym Builder

Running and walking are great aerobic exercises, but when asked which of the two is better, the answer is not easy at all.

Both types of exercise ultimately produce the same results - weight loss and weight maintenance, better sleep and mood, more energy, lowering blood pressure and cholesterol, reduced risks of cancer, diabetes and heart disease. However, both running and walking have certain advantages and disadvantages, depending on what you want to achieve through exercise. Before deciding between running and walking, think about the goal you want to achieve.

Speed Walking

Achieve Your Potential

The advantages of both activities are that you do not need money; you can afford to exercise them whenever and wherever you want, all year round. They are also similar in that they are both workouts - social activities where you can get to know your fitness team. But, it is crucial to use quality equipment, above all adequate sneakers and socks, like those you can learn about them here. High-quality gear will help you perform better.

Good running shoes and activewear will reduce the possibility of injuries. They will also help you enjoy physical activity more and will shorten your recovery periods. It is crucial that your equipment is in good condition.

Get the Maximum

It is important that you have a plan, monitor your progress, and be tolerant to yourself. If you want to be as efficient as possible in your training, it is very important to have a good meal before your training session. Keep in mind that running requires a lot of energy. In the beginning, you can combine running with other activities, so if you have a free hour to exercise, spend it by running for half an hour, exercising for 20 minutes and stretching for 10 minutes.

Which Exercise Is Better for You?

If your primary goal is weight loss, running is better for those with a good fitness level. A recent scientific study, which lasted for six years, proved that people lost more weight while running than walking. Also, the subjects maintained the desired weight more easily. Running is much more rigorous than walking, so if you are looking for fitness training, running is the right choice.

For people who have problems with excess weight, walking is definitely better, at least to begin with, until they lose the critical mass of weight so they can start running. Walking is recommended for people who have problems with their wrists, knees, and hips, not only because it causes less stress for those parts of the body than running, but also because the muscles that develop by walking help reduce the pain in those places.

Aging Retardation

The same study mentioned above found that both runners and walkers had very good results when it came to blood pressure, cholesterol levels, lower risk of diabetes and heart disease. Still, people who walked were slightly better off.

Every physical activity, including running and walking, slows down the aging process and reduces the onset of aging-related health problems. For a healthy life, you need to take 10,000 steps every day, whether by running or walking. If your fitness level is too low, start a fast-paced workout and later start running.

Speed Walking

Speed walking is generally considered to be healthier than walking and running. It is especially recommended for general fitness maintenance. It is also a good exercise for those who have a low fitness level or health problems. Speed walking is a good base for future runners who at the moment have a low fitness level.

There are three rules for speed walking:

  1. Walking must be fast enough as if you are in a hurry, so, unfortunately, going to the store and walking around the mall does not count.

  2. You should exercise for at least 30 minutes. Most experts agree that fast walking should last more than half an hour because only after that time the body begins to burn fat.

  3. One has to walk regularly and inadequate footwear because although walking gives significantly less strain on the body and joints than running, it is extremely important to have running shoes that will hold the foot in place.


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