Running Vs walking: Sports expert shares which one helps burn more calories

Walking vs running: Both these are excellent forms of workout (Picture Credit: Canva)

When it comes to walking vs. running, either can help you lose fat and get fitter! But the key is in how much each activity is done. To figure out which might be most effective for you, it’s important to look at how each impacts calorie burn, metabolism and sustainability.

Losing weight is a popular health goal, and you may wonder whether walking or running is better for that purpose. Both are easy and effective forms of aerobic exercise that can be incorporated into almost any way of life. But they are not all created equal especially when it comes to how hard you work and in turn, how many calories you burn.

Walking is a low-impact exercise that most people can do regardless of their age or level of fitness. It’s easy on your joints (and your cardiovascular system), can be done anywhere, and provides a reliable fat-burning outcome over time. Running, on the other hand, is a more high-intensity exercise that burns more calories per minute and quickly increases cardiovascular fitness.

But the actual question is not which is better, but rather which one of the two might be a good fit for you. Fitness level, age, injury history and many other personal factors determine what exercise will be the make or break for you to stay consistent and most successful in the long term. Let’s take a closer look at both activities to find out how or why they contribute to weight loss and mental wellbeing.

Calorie Burn and Intensity
Running naturally expends more calories; it requires a greater energy output. For example, a 160-pound person will burn approximately 600 calories an hour running versus around 300 walking. The act of running is very intense, and thus triggering a stronger afterburn effect: Your body uses more oxygen to keep burning calories even after your workout is complete.

Sustainability and Injury Risk
So, although running is one among many effective ways to lose weight fast the risk of injuries like shin splints, knee pain as well muscle strain is also increased. Walk, on the other hand, is easily maintained over a lifetime. “It may not burn as many calories per minute, but by lowering the risk of injury it is easier to build consistency, which is crucial for weight management in the long term,” said Dr. Rahul Mehta, a board-certified sports physician.

Also read: Bengaluru-based fitness coach shares 25 tips that will help you get in best shape

Fat Burning and Metabolism
Fat is the predominant fuel source when walking briskly, therefore it is an excellent strategy to develop and improve upon your endurance without sacrificing specifics. The higher intensity of running, by contrast, engages with both fat and carbohydrates, leading to a faster improvement in metabolism and endurance. An unchanging combination of the two is generally best.

Which One Should You Choose?
It depends on your goals and what shape you’re in. Novices or individuals with joint pain should walk at first and slowly add jogging intervals. But if you’re an experienced exerciser trying to speed things up, a combination of the two — brisk walking on rest days and running on your active-rest days — could help optimize calorie burn and recovery.

Walking and Running can be used as methods for weight loss. Walking provides consistency and is safer, and running is for faster calorie burning and better stamina. And the best exercise for weight loss is the one you’re actually going to do.

Also read: From walking with a stick to now doing pilates at 86, know Salman Khan's step mother's fitness secret

FAQs on walking vs running:

1. Which is better for fitness — walking or running?
Both improve health; running burns more calories, while walking is gentler on joints.

2. Is walking enough for weight loss?
Yes, consistent brisk walking and a balanced diet can support weight loss.

3. Does running strengthen the heart more?
Running offers a stronger cardiovascular workout, but brisk walking still benefits heart health.

4. Which is safer for beginners?
Walking is safer and easier to start with, especially for those new to exercise or with joint issues.

5. Can I combine walking and running?
Definitely — alternating between the two boosts endurance and keeps workouts interesting.

Disclaimer: This article, including health and fitness advice, only provides generic information. Don’t treat it as a substitute for qualified medical opinion. Always consult a specialist for specific health diagnosis.