Is Running Better than Walking for Weight Loss? Here's What a Certified Trainer Says

When it comes to losing weight, the question of whether running or walking is better for weight loss often comes up. Both have unique health benefits, but what does the science say? 

In this article, we spoke with a health and fitness expert to help answer whether running is better than walking for weight loss. We'll compare calorie burn between the two, their effectiveness for weight loss, strategies for optimal results, and how you can use these popular forms of exercise for long-term, sustainable weight loss. Here’s the lowdown.

Is Running More Effective for Weight Loss?

It's a common belief that running is a more efficient calorie burner than walking. According to a 2013 study in Medicine & Science in Sports & Exercise, running is a higher-intensity exercise that elevates your heart rate more than walking, pushing your body to burn calories at a faster rate. 

Running can also help build lean muscle, further boosting your metabolism and facilitating weight loss, per StatPearls. Your muscles work harder while running than walking, and this extra effort results in a more significant post-workout calorie burn, known as the "afterburn effect."

However, walking is still an effective weight-loss strategy if done with enough intensity and volume. "Running isn't more effective than walking for weight loss in terms of choosing an exercise method, so long as you are doing an equal amount of work," explains Rachel MacPherson, CPT, an ACE-certified personal trainer with Garage Gym Reviews. "If you walk for one hour daily at a brisk pace of 3.5 miles per hour, that's seven hours of walking. For a 150-pound person, that's approximately 1,800 calories burned per week. On the other hand, if you fit in a 30-minute run at 6 mph three times per week, that's roughly 1,710 calories burned weekly." It's important to note that the exact number of calories burned during exercise varies from person to person, depending on sex, age and heart rate, among other factors.

How Many Calories Does Walking Burn?

“Walking is an activity you can do every day and for longer than one hour if you have the time,” says MacPherson. “If you walk longer and more consistently, you’ll likely burn more calories and feel better than relying only on running for your weight-loss exercise. A mixture of both is an excellent strategy as well.”

While running burns calories faster, both running and walking can help you create a calorie deficit, which research points out is the primary driver of weight loss, per a 2021 article in the Journal of Obesity & Metabolic Syndrome. However, your calorie deficit must be sustainable and balanced to achieve healthy, long-term weight loss. 

For many people, walking is a gentler, more accessible option than running, allowing for longer exercise sessions and leading to more calories burned over time. Ultimately, the most effective weight-loss exercise is the one you can maintain consistently.

MacPherson adds, “One hour of running at 6 mph for a 150-pound person will burn about 680 calories, while an hour of walking at 3.5 mph will burn roughly 260 calories. However, running that long at a high intensity is challenging unless you’re already very fit. Plus, recovering from running is more taxing on your body, and you’ll need more rest days between training sessions.

How to Choose Between Running and Walking

According to a 2020 review published in Sports, running is more demanding on your joints and muscles, which might not suit everyone, especially those with preexisting health conditions or beginners. Conversely, 2021 research in Frontiers in Public Health shows walking is a lower-impact option that can be well-tolerated by a broader range of people. When choosing between running and walking, prioritize your safety and enjoyment, and remember—exercise consistency is the key to losing weight.

“Although calorie estimates are helpful, they’re only estimates, and everyone’s body will respond differently,’ states MacPherson. “There’s no reason to force yourself to do any activity you don’t enjoy. It’s much better to choose whichever activity you like most and stick to it consistently. You can also combine them, along with strength training, to support a healthy weight.”

Are Running and Walking Sustainable Weight-Loss Strategies?

Running may provide faster weight-loss results, but it may not be feasible for everyone in the long term. According to a 2023 small study published in Gait & Posture, research suggests the high impact of running over time can lead to fatigue or even injuries, especially for older adults. Walking, on the other hand, is a lower-impact exercise that many people can comfortably incorporate into their daily routines.

“Running is less sustainable in terms of increasing efforts over time to make up for metabolic adaptation. Walking is less taxing and easier to implement into your weight-loss routine,” says MacPherson.

The Bottom Line

Choosing between running and walking for weight loss ultimately depends on your preferences and goals. Both forms of exercise offer unique health and weight-loss benefits. While running may torch calories more quickly, walking has advantages, especially for those looking for a sustainable, long-term approach to losing weight. Remember that a consistent exercise routine is essential to sustainable weight loss, regardless of your choice.