Walking and running are among the most common and effective exercises for weight loss and improving fitness. Both help burn fat and strengthen the body's muscles, but the difference between them lies in the intensity of the effort and the expected results. Walking is suitable for beginners and those looking for a safe and sustainable way to lose weight, while running is a faster option for those in good shape.
The Difference Between Walking and Running for Weight Loss
Walking and running are among the best exercises for weight loss, but each has a different effect on the body. The most notable differences between them are:
Running burns more calories in less time.
Walking is suitable for beginners and those with minor injuries.
Running contributes to faster fitness gains.
Walking is less stressful on joints and bones.
How does walking help burn fat?
Regular walking stimulates the body to use fat as an energy source. Its benefits include:
Continuous fat burning when done daily.
Improves blood circulation and strengthens the heart.
Reduces stress and improves mood.
Benefits of Running for Weight Loss
Running is one of the most effective activities for rapid weight loss. It helps:
Increase metabolic rate after exercise.
Burning large amounts of calories in a short time.
Improving muscle strength and endurance.
Enhancing overall body fitness.
Which is better: walking or running?
The choice between walking and running depends on each person's goal and physical ability. Walking is suitable for those starting their weight loss journey gradually, while running is an ideal choice for those seeking faster results and are fit enough to handle the extra effort.
The Effect of Speed on Calorie Burning
The faster the movement, the higher the burn rate. Factors that affect the amount of calories burned include:
Exercise duration and intensity.
The person's weight and fitness level.
The nature of the terrain (flat or sloped).
Combining walking and running for better results
The two exercises can be combined to achieve an ideal balance in fat burning, including:
Alternating short-distance running with walking.
Dedicating days for running and days for light walking.
Using a gradual training method to gradually increase fitness.
Tips to Increase the Effectiveness of Walking and Running
To achieve better results in burning fat and losing weight, you can follow the following:
Commit to a regular exercise routine at least 4 times a week.
Drink water before and after exercise.
Wear comfortable sports shoes to avoid injury.
Maintain proper posture while moving.
The Effect of Walking and Running on Long-Term Weight Loss
When you continue walking or running regularly, your physical fitness improves and your daily metabolic rate increases, leading to continuous and safe weight loss, especially when combined with a balanced diet.
Mistakes to Avoid While Walking or Running
Avoiding some common mistakes will maintain the effectiveness of your workout, including:
Not warming up before starting.
Jumping at a high speed without sufficient training.
Neglecting rest between training days.
Article Summary
Both walking and running help with weight loss, but running burns more calories in less time, while walking is safer and easier to maintain. To achieve the best results, you can combine them within a balanced regimen, along with a healthy diet and an active lifestyle.