How To Lose Weight Walking And Running

When it comes to losing weight and staying fit, walking and running are two of the best exercises you can do. As someone who has personally experienced the benefits of both activities, I can attest to their effectiveness in shedding those extra pounds.

The Power of Walking

Walking is a low-impact exercise that can be easily incorporated into your daily routine. Whether you choose to take a leisurely stroll in the park or power walk on a treadmill, walking can help you burn calories and improve your overall health.

One of the great things about walking is that it can be done anywhere and at any time. You don’t need any special equipment or a gym membership to enjoy its benefits. All you need is a good pair of walking shoes and a willingness to get moving.

When it comes to weight loss, the key is to increase your heart rate and maintain it at a moderate level for an extended period of time. This is where brisk walking comes in. By picking up the pace and walking at a speed that gets your heart pumping, you can burn a significant amount of calories.

Another advantage of walking is that it is a low-impact exercise, which means it puts less stress on your joints compared to running. This makes it an ideal option for individuals who may have joint pain or are recovering from an injury.

The Impact of Running

Running, on the other hand, is a high-intensity exercise that can help you burn even more calories in a shorter amount of time. It is a great way to challenge yourself and push your limits. As someone who started running to lose weight, I can say that it has not only helped me shed those extra pounds but also improved my endurance and overall fitness.

When you run, your body goes into a fat-burning mode. Running increases your heart rate significantly, which means you burn more calories than you would with walking alone. Additionally, running also helps build muscle, which in turn boosts your metabolism, making it easier to maintain a healthy weight.

It’s important to note that running can be more demanding on your body compared to walking. It is crucial to warm up properly before each run and listen to your body to avoid injury. Gradually increase your running distance and pace over time to avoid overexertion.

A Winning Combination

For optimal results, incorporating both walking and running into your fitness routine can be a winning combination. You can start by alternating between walking and running intervals, gradually increasing the running time as your endurance improves.

Remember, consistency is key when it comes to losing weight and staying fit. Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise each week. This can be achieved by going for daily walks, incorporating running sessions, or a combination of both.

It’s also important to complement your exercise routine with a healthy and balanced diet. Fueling your body with nutrient-rich foods will not only aid in weight loss but also provide the necessary energy for your workouts.


Walking and running are both excellent ways to lose weight and improve your overall fitness. Whether you prefer the gentle pace of walking or the high-intensity challenge of running, incorporating these activities into your routine can help you achieve your weight loss goals. Remember to start slow, listen to your body, and be consistent. With dedication and perseverance, you’ll be well on your way to a healthier, fitter you.