Walking vs Running for Weight Loss: Which Method Works Best for You

Ultimately, many people plan to lose weight, but the main question is how to start. When it comes to weight loss, especially between walking and/or running. Both workouts will help lose fat, but we are all different; therefore, we exercise differently, our stamina differs, and our lifestyles differ. Knowing what exercises will produce faster and ultimately safer results is the most important aspect.

Let’s try to see, simply put, if walking or running is better for losing weight, and in what situation is it better to use one or the other.  

Running: A Method to Increase Calorie Burn

Running is the quickest way to lose weight for people who are physically fit and don't mind doing strenuous exercises.  Running increases the heart rate, activates the muscles, and the body expends a lot of energy in a short period of time.

According to numerous fitness reports, running burns many times more calories than walking in the same amount of time. This is why people seeking faster results prefer running. However, it's only beneficial if they wear the right shoes, warm up, and gradually increase their intensity. If you start running fast right away, the risk of injury increases. 

Walking: Less stress on the knees and perfect for beginners

If you're overweight, have knee pain, or haven't been used to any exercise for a long time, starting with running can be taxing. For such individuals, brisk walking is considered the safest option.

Walking is joint-friendly, puts less strain on the body, and can be continued for longer periods without fatigue. For the first 3–4 weeks, just brisk walking can prepare the body. As stamina increases, you can incorporate interval running if you wish.

The Trend of 'Power Walking' for Rapid Weight Loss

 These days, many people lose weight quickly even without running. This is due to power walking, which means walking briskly for 30–45 minutes at a steady pace.

Benefits of this:

• Heart rate increases while remaining within safe limits
• Fat burning increases rapidly
• Fatigue is reduced
• The risk of injury is significantly lower. 

 This method is perfect for those who are afraid of running or are unable to do it.

Keep these things in mind before starting running:

 Running is beneficial only when done scientifically. If you are thinking of starting running, then:

• Be sure to do a 5–10 minute light walk and stretching
• Wear running shoes that are the right size and have good grip
• Avoid overtraining
• Start with short sprints, then increase the time

 Suddenly running long distances puts stress on the body and increases the risk of injury.

Weight loss doesn't depend solely on walking or running. 

Many people run for hours but neglect their eating habits, delaying results. Three things are crucial for weight loss:

• A proper diet (eating too many calories will make walking and running ineffective)
• Good sleep
• Hydration (sufficient water)

 If the diet is balanced, even those who walk regularly can see results within a few weeks. 

The most effective method: A combination of walking and running

 Many trainers recommend the interval method: 

5 minutes of brisk walking → 3 minutes of running → 2 minutes of walking

 Repeating this for 25–30 minutes helps tone the body quickly and burn more calories. This method is considered the safest and most effective for beginners. 

Do these 5 things before noon—weight loss will become easier.

If you're serious about weight loss, not just exercise, your morning routine is also crucial. Experts say that small changes in the morning can lead to faster weight loss.

1- Wake up early: Waking up a little early activates your metabolism. The body adapts more easily to exercise in the calm of the morning.

2- Never skip breakfast: An empty stomach increases hunger throughout the day. Options like oats, fruit, eggs, or yogurt keep the metabolism running.

3- Drink plenty of water: Fat burning slows down when the body is dehydrated. Drinking a glass of water first thing in the morning makes the weight loss journey easier.

4- Morning exercise: Running, brisk walking, yoga whatever you prefer, is most effective in the morning. The body is most responsive to exercise at this time.

5- Eat a healthy meal before noon: Eat a light and nutritious meal for lunch—vegetables, lentils, salad, and a light portion of chapati/rice. Avoid excessive fried food.

 Additional Tips

• Chew your food well and eat slowly.
• Don't eat while watching TV/mobile.
• Reduce stress—as stress hormones contribute to weight gain.
• Eat dinner 2-3 hours before bed.

Which method is best for you?

1-If you are overweight or new to exercise: Start with brisk walking first. Incorporate interval running after 2–3 weeks.

2-If you have a good fitness level and want to lose weight quickly: Adopt a running and walking combination. 30–40 minutes 4–5 days a week is sufficient.

3-If you have joint pain, knee problems, or a history of injury: Avoid running and opt for power walking and yoga.

 After all, losing weight involves more than just working out; it also involves maintaining a regular routine, eating healthily, and getting enough sleep.

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