Walking vs Running: Weight Loss, Fat Loss, Life Span AND MORE
Running: The clear winner here. Running burns significantly more calories per minute than walking, due to the higher intensity and involvement of more muscle groups. For example, a 150-pound person running at a 6-minute mile pace burns roughly 372 calories in 30 minutes, while walking briskly at a 4-mph pace burns around 167 calories in the same timeframe.
Sustainability:
Walking: Easier to maintain for longer durations and incorporate into your daily routine. You can walk to work, errands, or take frequent breaks during the day. This increased duration can potentially compensate for the lower calorie burn per minute.
Impact:
Walking: Lower impact on your joints, making it suitable for beginners, people with injuries, or those with joint pain. This allows you to exercise more consistently without risk of overuse injuries.
Intensity:
Running: Offers the potential for high-intensity interval training (HIIT), which can boost metabolism and calorie burning even after your workout is finished. However, not everyone can sustain HIIT sessions regularly.
Overall:
For quicker weight loss through calorie burning: Choose running (if your fitness level and health allow).
For sustainability and lower impact: Consider walking, especially if you’re new to exercise or have limitations.
Remember: The best exercise for weight loss is the one you’ll enjoy and stick with consistently. You can also combine walking and running for a varied and effective workout routine. Consult your doctor before starting any new exercise program, especially if you have any health concerns.
Ultimately, the most important factor for weight loss is creating a calorie deficit, achieved through a combination of diet and exercise. Find activities you enjoy and that fit your lifestyle to reach your goals safely and sustainably.