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Running is often hailed as the ultimate fat-burner, but new research suggests walking yes, walking could rival it for fat loss. How can a simple stroll match a run’s intensity? The surprising science behind it might just change your approach to exercise.
Walking Vs Running For Fat Loss
New Delhi: When it comes to shedding pounds, most people immediately think of high-intensity workouts or pounding the pavement with a run. But recent research suggests that the age-old exercise of walking might actually rival or even surpass running when it comes to fat loss. Here’s what the science says.
Conventional wisdom has long held that running burns more calories per minute than walking, making it the go-to choice for weight loss. Indeed, a 160-pound person burns roughly 606 calories per hour running at 5 mph, compared to 314 calories walking at 4 mph. On paper, running seems far superior.
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However, experts caution that calorie burn isn’t the whole story. “While running is more intense, walking is more sustainable for most people,” the experts suggested. Because walking can be done for longer periods without fatigue or injury, total calories burned over the course of the day can actually be comparable or sometimes higher than short bursts of running.
Interestingly, the body’s fuel source differs between walking and running. Walking at a moderate pace primarily uses fat as energy, whereas running relies more heavily on carbohydrates. Over time, consistent walking can improve the body’s ability to oxidize fat, making it a particularly effective tool for long-term fat loss.
A study published in the Journal of Obesity found that participants who walked briskly for an hour five times a week lost nearly as much body fat as runners who trained at higher intensity but without the same level of joint stress or risk of injury.
The surprising winner in the walking vs. running debate may not be about which activity burns more calories per minute but which one people can do consistently. Running, while efficient, carries a higher risk of injuries such as shin splints, knee pain, and plantar fasciitis, often forcing exercisers to take breaks. Walking, on the other hand, is low-impact, easier to fit into daily routines, and less likely to cause setbacks.
To get the most out of walking, experts suggest:
Brisk pace: Aim for a pace that elevates your heart rate but still allows conversation.
Intervals: Alternate 1–2 minutes of faster walking with moderate pace for increased calorie burn.
Add weight: Carrying light hand weights or using a weighted vest can slightly increase energy expenditure.
Daily integration: Take stairs, park farther away, or schedule multiple walking sessions throughout the day.
While running remains an effective fat-loss tool, walking’s accessibility, lower injury risk, and fat-burning benefits make it a surprisingly strong contender. For those aiming for steady, sustainable fat loss, putting one foot in front of the other may be all you really need.
