Is Running Better than Walking for Weight Loss?
is running better than walking for weight loss?
New Delhi: When it comes to achieving sustainable weight loss, one of the most intriguing questions asked is what is better – running or walking? According to experts, both have unique health benefits and target specific areas in the body to tone and strengthen muscles.
However, there is a difference in the number of calories burnt, and the overall effectiveness of both activities. The American Heart Association recommends a minimum of 150 minutes of moderate-intensity, or 75 minutes of high-intensity, physical activity each week. And it is easy to achieve these movement goals through walking or running as both can be done anywhere and at no cost.
Both running and walking have their unique advantages, you can choose the best one according to your requirements. Here’s the lowdown.
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Commonly, it is believed that running is a more efficient calorie burner. Studies say running – a high-intensity exercise, elevates your heart rate more than any other activity, including walking, pushing your body to burn calories at a faster rate. 1
Running also builds muscle and boosts your metabolism while facilitating weight loss. Running at a moderate speed causes the “afterburn effect”, a result of the post-workout session.
However, since running is a high-impact exercise, it can be harder on your body and even cause common overuse injuries like:
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- Stress fractures
- Shin splits
- Friction syndrome
According to experts, runners have a much higher risk (at least 20-70 per cent) for exercise-related injury than walkers.
And so, if you are a runner, make sure to stay injury-free by taking care of your speed and mileage and taking rest days in between.
Why should you walk?
Walking is a low-impact activity and does not put too much pressure on your joints – making it ideal for beginners, seniors, and those with existing physical injuries.
According to doctors, waking is also easier on the knees for those suffering from certain conditions like arthritis or back or joint issues.
Even though running burns more calories, walking can help you create a calorie deficit, which studies say is the primary driver of weight loss. However, the calorie deficit should be sustainable and balanced to achieve healthy, long-term weight loss. 2
Calorie burning: Walking vs running
Walking
- 3.0 mph: 85 calories (about 7 minutes of running)
- 4.0 mph: 91 calories
- 5.0 mph: 116 calories
Running
- 7.0 mph: 119 calories (about 10 minutes of running)
- 8.0 mph: 123 calories
- 9.0 mph: 121 calories
10.0 mph: 131 calories
- 10.0 mph: 131 calories
How to choose between running and walking?
While running is more demanding on your joints and muscles, it becomes a limited exercise that not everyone can choose. And so, walking becomes a lower-impact option that can be well-tolerated by a broader range of people, even beginners.
When choosing between running and walking, experts recommend prioritizing your safety and enjoyment and being consistent.
Doctors say calorie estimates are helpful, but since they are only estimates, every person’s body responds differently. So, you can either opt for both on certain days of the week, alternating between running and walking, or combine the activities along with other strength-training workouts to support a healthy body and mind.