Does Running Lose More Weight Than Walking

Running versus walking: a debate that has been going on for years in the realm of weight loss. As an avid runner, I have often wondered if pounding the pavement at a faster pace truly yields better weight loss results than a leisurely stroll. Today, I aim to answer this question once and for all, by examining the benefits and drawbacks of both activities. So, lace up your running shoes and let’s dive into the exciting world of running and walking!

The Science Behind Weight Loss

Before we jump into the specifics of running and walking, it’s important to understand the science behind weight loss. At its core, weight loss is determined by creating a calorie deficit. This means that you need to burn more calories than you consume. In other words, you need to be in an energy deficit to shed those unwanted pounds.

The Calorie Burn

When it comes to burning calories, running takes the lead. Running is a high-intensity exercise that engages multiple muscle groups and elevates your heart rate. According to a study published in the Journal of Sports Medicine and Physical Fitness, running at a moderate pace can burn up to twice as many calories as walking the same distance. This is due to the increased energy expenditure associated with running.

The Afterburn Effect

Here’s where things get interesting. While running burns more calories during the activity itself, walking has a hidden ace up its sleeve – the afterburn effect. This phenomenon refers to the continued calorie burn that occurs after your workout. Research shows that walking can boost your metabolism for hours after you’ve finished your stroll. This means that even though you may burn fewer calories during a walk, you’ll continue to burn them long after you’ve laced up your shoes.

Impact on the Joints

One factor that often gets overlooked in the running versus walking debate is the impact on the joints. Running is a high-impact exercise that puts a significant amount of stress on the knees, hips, and ankles. This can lead to a higher risk of injuries, especially if you’re just starting out or have pre-existing joint issues.

On the other hand, walking is a low-impact exercise that is gentle on the joints. It provides a great cardiovascular workout without the same level of strain on your body. For individuals with joint pain or limitations, walking can be a safer and more sustainable option.

The Mental and Emotional Benefits

Weight loss isn’t just about physical changes; it’s also about mental and emotional well-being. Both running and walking have been shown to have positive effects on mental health, reducing symptoms of stress, anxiety, and depression. Engaging in regular physical activity can also enhance cognitive function, improve sleep quality, and boost overall mood.


So, does running really lose more weight than walking? The answer is, it depends. Running burns more calories in a shorter amount of time, making it an efficient choice for weight loss. However, walking offers a low-impact, sustainable option for those with joint concerns or those who prefer a more leisurely pace. Ultimately, the best exercise for weight loss is the one that you enjoy and can stick to in the long run.

As for me, I’ll continue lacing up my running shoes and hitting the pavement. But no matter if you choose to run or walk, the most important thing is to move your body and find joy in the process. Happy running, walking, and weight loss!