Individuals who wish to become active may wonder, "Is walking or running better for weight loss?" Both activities can help with weight loss. With both activities, you can burn calories, and your health will improve. However, walking and running differ in many aspects, such as:
- Sustainability
- Intensity
- Risk
Individuals can decide the best form of exercise for themselves by paying attention to the following:
- Present health condition
- Wellness goals
- Discipline and consistency in this journey
SlimNow MD further explains, "Is walking or running better for weight loss," by comparing these two exercises through several scenarios.
Is Walking or Running Better for Fat Loss?
Compared to walking, your body will burn more calories during running. The National Runners and Walkers Health Study indicates that runners, notably heavier runners, shed more weight for every calorie they burn, compared to walkers. This does not mean walking is an ineffective form of exercise. It is a good way to exercise, particularly for:
- Beginners
- individuals with joint pain
Maintaining workout consistency is essential and more challenging than focusing on workout intensity. Consistent walking for a longer duration also helps shed fat. You should Tirzepatide injections under medical supervision.
Is Walking or Running Better for Cardio?
Running is more challenging for the heart and lungs. Compared to walking, running effectively:
- Raises heart rate
- Enhances VO₂ max
- Adds to cardiovascular health
In addition, brisk walking has significant cardiac advantages. It will show results if maintained for:
- 5 days a week, or
- Total 150 minutes in a week
Note: Moderate physical activity for half an hour every day is enough to lose weight.
Walking is a safe and effective strategy for individuals seeking to enhance their cardiovascular health.
Is Walking or Running Better to Lose Belly Fat?
There is no scientific proof to show that targeted fat loss (spot reduction) works. However, sustained exercise can help trim belly fat, especially running:
- expends more calories per minute
- accelerates metabolism after exercise
- enables you to lose weight throughout your body
Walking is beneficial as well, particularly if done for a longer duration time, at a steady pace, and with some increased intensity or incline. Under medical supervision, if you couple semaglutide injections with daily physical activity, the results can be more effective.
Is Walking or Running Better on Treadmill?
You can change the pace and angle of a treadmill to intensify walking and running. For instance, uphill (or incline) walking burns much more calories than jogging. It is less strenuous on the joints as well. If you exert similar efforts, running on a treadmill will expend more calories in less time than walking on an incline. However, if you experience joint pain, walking on a treadmill (flat or inclined) will be safer and easier.
The Bottom Line
Hence, is walking or running better for weight loss?
Running burns calories quicker. It is more effective for your cardiovascular well-being. Running can help individuals lose weight faster, particularly if they are overweight. In contrast, walking is safer. It is less risky than running. An effective solution is to add chunks of walking, running, and strength training in your routine.
Medically supervised weight loss injections help you achieve better results, particularly if you combine them with a healthy diet and physical activity.