Running vs Walking: Which Burns More Fat and Builds Better Endurance?
People often wonder if they should lace up their shoes for a run or take a brisk walk to lose fat and get fitter. Both activities help with weight loss and stamina, but they work in different ways. Running tends to burn more calories in less time, while walking can be easier to stick with over weeks or months.
When it comes to fat burning, running wins on speed. A person around 160 pounds might burn 600 to 800 calories in an hour of running at a moderate pace.[2][3] Walking the same distance takes longer, but the total calories burned end up similar because you spend more time moving.[1] For example, tests show running uses 10 to 30 percent more energy per distance than walking, plus a bit extra from afterburn where your body keeps burning calories post-workout.[1] Still, studies find walkers sometimes lose a touch more body fat, like 1.8 pounds extra over six months, because they keep at it without quitting.[3] Incline walking, like on a treadmill hill, can even burn 7 percent more fat than running by tapping into fat stores at a steady heart rate.[5]
Walking shines for those starting out or with joint issues. It is low impact, so it spares your knees and hips compared to running’s higher pounding, especially if you carry extra weight.[4] Aim for 10,000 steps a day, and you could burn steady calories without feeling wiped out.[4] Brisk or uphill walks hit 400 to 600 calories per hour and build endurance without burnout.[2][5]
For endurance, running builds it faster. It boosts your heart and lungs more intensely, improving cardio health and metabolism.[2] You get a full body workout, engaging legs, core, and even arms.[2] Walking grows stamina too, but slower. Short bursts of either, called exercise snacks, work well if you spread them out.[1] Jogging falls in between, burning more than walking but less risky than full runs.[6]
The real key is what you can do most days. Running suits those short on time who want quick results. Walking fits better for steady progress and lower injury risk. Mix them if possible: walk daily and run a couple times a week.[4]
Sources
https://www.youtube.com/watch?v=BL3vZdk61to
https://hunnit.com/blogs/blogs/which-is-more-effective-for-fat-loss-incline-walks-vs-running
https://www.oreateai.com/blog/walking-vs-running-the-surprising-truth-about-fat-loss/73b9242e54bf92ad99ffedb8b1dea153
https://gymnation.com/blogs/running-vs-walking-for-belly-fat-what-a-trainer-really-recommends/
https://www.womenshealthmag.com/uk/fitness/fat-loss/a69858260/incline-walking-best-workout/
https://economictimes.com/magazines/panache/walk-jog-or-run-fitness-experts-reveal-the-best-weight-loss-move-and-its-not-about-speed/articleshow/126253918.cms
https://www.sciencefocus.com/news/the-biggest-hidden-rule-of-weight-loss
