Is Walking or Running Better for Weight Loss?

If you’re starting a weight loss journey, you’re probably wondering: is it better to walk or run?

Both are excellent forms of cardio that can help burn calories and improve overall health.

But the best choice for weight loss often depends on your body, fitness level, consistency, and lifestyle.

In this blog, we break down the benefits of walking vs. running, compare calorie burn, fat loss, and long-term sustainability—so you can choose what works best for your goals.

1. Calorie Burn: Running Comes Out Ahead

Running typically burns more calories per minute than walking.

A 155-pound person burns about 149 calories walking briskly for 30 minutes, while the same person burns approximately 298 calories running at 6 mph for the same time.

Over time, this can make a significant difference if you’re in a caloric deficit aiming to lose weight.

Key Stat: Running burns roughly twice the calories as walking in the same amount of time.

Source: Harvard Health Publishing

2. Fat Burning: Walking May Tap Into Fat Stores More Effectively

While running is great for total calorie burn, walking may rely more heavily on fat as a fuel source, especially during longer, steady-state sessions.

Walking at a moderate pace can keep your body in the “fat-burning zone” without spiking your heart rate too high.

3. Joint Health and Injury Risk: Walking Wins

Running is high-impact, which means it puts more stress on your knees, hips, and ankles.

If you’re overweight or new to exercise, this can increase your risk of injury.

Walking is gentler on the joints, making it more accessible for most people and easier to stick with long term.

Pro Tip: Combine walking with strength training to build muscle and support joint health while burning fat.

4. Sustainability: Walking Is Easier to Stick With

Consistency is king when it comes to weight loss.

Many people find it easier to incorporate daily walks into their routine than to maintain a running schedule.

Walking can be done anywhere, requires no recovery time, and is less likely to lead to burnout.

Lifestyle Bonus: Walking is meditative, lowers cortisol (stress hormone), and can improve digestion when done after meals—supporting gut health and weight control.

5. Best Strategy: Combine Both for Results

If you’re healthy enough to run, a combination of walking and running—also known as interval training—can be highly effective. Alternating walking and short runs boosts calorie burn, builds cardiovascular endurance, and reduces the monotony of steady-state cardio.

Try This: A walk/run interval: Walk for 3 minutes, jog for 1 minute.

Repeat for 30 minutes.