Walking vs Running: Which is Better for Weight Loss?

walking vs running
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Walking and running are a great way to stay active, be fit and improve your cardio endurance. But which is better for weight loss?

Actually, neither walking or running is better than one another, it depends more on your health and fitness goals.

Both walking and jogging can be a great way to lose weight, but it also depends on how you implement it. Doing it blindly won’t be of much help.

Don’t forget that not everyone can run due to joint problems, overweight, etc… Therefore, walking to lose weight would be a better choice for you..

Let’s hop on to learn more!

Benefits of Walking vs Running

Both walking and running are cardiovascular exercises and it is highly beneficial for your overall health and fitness.

Cardio exercises are not only limited to walking and running, it even includes swimming, body weight exercises, etc…

For your information, doing household chores are also counted as cardio exercise and it is a great way to stay healthy and lose weight without exercising.

Some health benefits of cardio:

  • To become fit and stay healthy.
  • Lose weight and manage your weight.
  • Have stronger bones, muscles and joints.
  • Lower risk of heart attack and stroke.
  • Reduce cholesterol level.
  • Lower risk of developing type 2 diabetes.
  • Increased sense of wellbeing.
  • Feel happier and more fulfilling.
  • Improved mood.

Advantages of Walking vs Running

Both walking and running can have great advantage over other exercises, such as being highly accessible and convenient.

Just slap on a pair of running shoes or even slippers and you are good to go.

walking vs running

Here are the advantages of walking and running:

Advantages of Walking

  • A great form of exercise that you can do anywhere, in your home, around your neighbourhood, while shopping, you name it all…
  • No special equipment or attire required for walking.
  • You can keep walking to enjoy the scenery, nature and alike without panting as you would for running.
  • You won’t “hit-the-wall.”

Advantages of Running

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Disadvantages of Walking vs Running

As you know, running is infamous for many kinds of pain and injuries. The rate of injuries increase exponentially as the running program gets tougher.

However, if you follow a proper training program, listen to your coach’s advice and don’t over-train, the risk of injuries is reduced dramatically.

Walking has one of the lowest injuries rate of any aerobic cardio exercise, but this doesn’t mean no-injuries.

Here are the disadvantages of walking and running:

Disadvantages of Walking

  • Low intensity and limited results – Walking is great for beginners to lose weight, but once your body adapts to the demands of walking, there won’t be anymore results.
  • Since it is a low intensity exercise, you need to exercise far longer than a high-intensity exercise to burn equivalent amount of calories.
  • Bones adaptation won’t be as great as running due to walking as a low impact exercise.

Disadvantages of Running

  • High-impact exercise – People whom are overweight or have ankle and knee problems may not be able to run. This puts a lot of force and pressure on the joints and may cause pain.
  • Higher risk of suffering various kinds of running injuries.
  • Not suitable for people who can’t cope with intense exercises.

So Should You Walk or Run For Weight Loss?

Running is more intense and have higher rate of injuries than walking, but walking is a great way to start exercise as a complete beginner in the world of health and fitness.

Both walking and jogging are great to lose weight, be fitter and improve your overall health. It depends on your personal preference to choose either walking or running to lose weight.

Any kind of exercise you do will surely be beneficial to your health and may lead to weight loss, provided you are consistent.

In addition, the most important factor to lose weight is your mindset. Changing your mindset will lead to a change in your lifestyle and you will start following a healthy diet plan and exercise regularly.

There’s no point you choose either to walk or run for weight loss, when in the end, you aren’t consistent and give up halfway.

Sample Walking and Running Program

Things won’t be effective if you don’t have a proper walking or running program to get you started.

You can’t be walking and/or running blindly – actually you can, but you better not.

Sample Walking Program

Do 2 mins of fast walking and 1 min of slow walking for 10 sets — this is 30 mins of walking, equivalent to about ~3km.

This is a great start for beginners and alike.

As you get fitter, you can increase the amount of sets and duration you walk over the weeks.

running vs walking

Once you can brisk walk at least 60 mins, you can try to jog — that is if you don’t have issues with your joints or any existing health conditions.

However, it is not necessary to transition to jogging. You can do both brisk walk and jog in the same session too.

If it hurts to jog or you aren’t confident, then stick to brisk walk.

Remember: Always start with the lowest intensity and volume to allow your body to adapt to the stress and stimulus to reduce the risk of pain and injuries.

Here are more tips on how you can walk to lose weight, read more here.

Sample Running Program

Are you ready to start running and lose weight?
Subscribe to receive a free 8-weeks training plan for you to start running and begin your weight loss journey!
Includes email updates. You may unsubscribe at any time.

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