What’s Better for Weight Loss: Running or Walking

When it comes to weight loss there’s no doubt…science says that if calories in is less than calories out, you’ll lose weight. One way to do that: cardio. But what’s better for weight loss: running or walking?

Personally, I’m more of a runner than a walker. I have a bit of a “why walk if I can get there faster” mentality. That being said, I know of people who balk at the very idea of lacing up running shoes. I have clients who log 4 miles on trails with their dogs in the morning, and another 3 miles with their husbands in the evenings after dinner.

But what’s better for weight loss: running or walking?

Let’s start here…

Benefits of Cardio

Cardio exercises are any aerobic activities in which you repeatedly move your body in a way that raises your heart rate and increases your breathing. Running a marathon is a cardio activity. Cycling is a cardio activity. Walking, Zumba, HIIT…any time that your body increases your respiratory rate to draw in more oxygen, your in cardio land.

One benefit of cardio? You can make it to the top of a flight of stairs without gasping for air. But there are many more. On top of making a walk through the mall less of a workout and more of a leisure activity, cardio exercise:

• burns calories
• helps you fall asleep faster and get a better night’s rest over all
• increases bone density
• strengthens your heart
• boosts your mood (heyyyyy, endorphins)
• reduces your risk for certain chronic diseased
• decreases stress and symptoms of depression
• increases stamina and endurance

Cardio and Weight Loss

When it comes to weight loss you know what you have to do: burn more calories than you need/consume. Cardio can, and should, play a role in that equation.

While cleaning up your diet and watching what you eat helps a lot of people consume fewer calories, the healthiest, most effective and long-lasting way to lose weight is to combine a healthy diet with cardio and strength training.

Here’s why cardio is a key component:

While you are exercising, your body is working harder, pumping blood faster and consuming oxygen rapidly. Aka you’re burning calories. The harder and longer you work, the more calories you burn.

So, low and slow? Or quick and hot?

The Argument for Walking

There’s a long-believed belief that when it comes to fat loss, a long, low intensity cardio workout (preferably on an empty stomach), takes the cake. You might see this kind of cardio listed as LISS, or steady state cardio or even low-intensity exercise.

Studies show that LISS, like walking, especially on an empty stomach, improves your body’s ability to use fat as fuel (burn fat calories).

And obviously, walking is low impact. Walking is gentler on the body which means it’s approachable to beginners, and easier to recover from. In fact, I highly recommend walking every day, where as I wouldn’t recommend running every day to anyone but a long-seasoned runner.

The Drawbacks to Walking

But of course, there are drawbacks.

For one, if you are short on time, walking might not be for you. To reap the benefits of low-intensity exercise, you need to spend quite a bit more time working out (i.e. 45-60 minutes minimum).

And if you get bored easily? Walking might not have the excitement factor you are looking for.

The Argument for Running

Current research, and current trends, is that it is high intensity activities, like running, that are in fact better for fat loss. Why? Researchers are looking to EPOC and HGH for an explanation.

EPOC, excess post-exercise oxygen consumption. This is the term used to describe the after-workout fat oxidization that occurs in your body for hours, even after you’ve showered and gone home.

HGH is fancy talk for human growth hormone, the pituitary hormone that plays a responsible role in regulating body composition, enhancing muscle growth and sugar and fat metabolism.

The best news? You need to spend far less time running than you do walking to burn the same number of calories.

The Drawbacks to Running

Running is a high impact exercise. High intensity workouts, like running, put more stress on your body than say, walking. While that’s beneficial for body composition, it can also lead to injuries like shin splints and stress fractures.

Running is inherently more intimidating than walking. Everyone walks (even though well-versed trainers will tell you that you should learn good form even for a walk around the block). Not everyone runs. It’s not as easily accessible to people who are new to exercise or who are recovering from an injury.

The Bottom Line: Walking vs. Running

The bottom line to what’s better for weight loss: running or walking?

There’s a time and a place for everything.

If you are looking to lose weight rapidly, walking won’t do it for ya. It requires a lot more time spent walking than it does running to burn the same amount of calories,

If you are looking for a good active rest day activity: walking is it.

If you are new to working out, start walking! It’s less intimidating and far less likely to leave you so sore tomorrow that you are left feeling spent.

That being said…

The key to making ANY exercise work for fat loss lies not in how many calories you can burn in one session, but in what you can do consistently.

Here are some tips to keep in mind when choosing what exercises to do for weight loss:

• choose something you can, and will, do regularly. If you can easily picture yourself taking a couple of 2 mile walks each day but you can’t imagine going for 3, 30 minute runs…then walk!
  
• be flexible. There are more ways to raise your heart rate than going for a long walk or run. Don’t be afraid to change it up! In fact, I highly recommend trying different exercises to see what you like, challenge your body and stay engaged.
  
• keep it simple. You don’t have to follow a complicated program to get started. Just get out there for 20 minutes and do it. **If you’ve ever felt over-whelmed by your workouts and under-whelmed by your results…read this <<
  
• do what feels right for you. Even if your best friend is a runner, your mom is a runner and the fitness chick you follow on IG is a runner doesn’t mean you have to run.