Running or walking: Which burns more fat?
A person weighing approximately 73 kilograms burns an average of 15.1 calories per minute while running and 8.7 calories while walking. When a 30-minute workout is considered, running is ahead with approximately 453 calories. However, the low-impact nature of walking provides the advantage of increasing the duration. It is possible to burn approximately 1800 calories per week with a 1-hour walk per day. This can create an energy deficit equivalent to three days of 30-minute running.
Exercise intensity determines which energy source the body uses. Walking uses more fat as fuel, while running uses carbohydrates. However, this does not mean that low-intensity exercises always provide more fat loss. Although studies have shown that low-intensity walking provides higher fat oxidation, running can lead to more fat loss in the long term with total calorie burning and appetite control.
The body’s increased oxygen consumption (EPOC) after running ensures that calories continue to be burned after exercise. Studies have also shown that runners eat less after exercise, while walkers compensate for about 28% of the calories they burn with food. This suggests that running is advantageous in terms of appetite regulation.
Running puts 2.5 to 3 times your body weight on your joints, increasing the risk of injury, especially for beginners and overweight individuals. Shin pain, knee problems, and plantar fasciitis are common. In contrast, walking offers a gentler and more sustainable option, putting only 1.2 times your body weight on your joints.
Studies that have followed tens of thousands of people over the years have shown that individuals who run experience a greater decrease in their body mass index (BMI) compared to those who walk. Especially for overweight individuals, running has been shown to provide up to 90% more weight loss per MET-hour. However, this does not mean it is ideal for everyone. For individuals who are underweight or have joint problems, walking may be a more suitable and sustainable alternative.
Despite all the scientific data, experts emphasize that proper nutrition is the basis of fat loss. Exercise alone has a limited effect on weight loss. However, when exercise is applied together with a diet, it both accelerates weight loss and helps maintain the weight lost. Running or walking? The answer depends on personal preferences, health status, current weight and lifestyle. Running can be an attractive option for fit individuals who want to burn high calories in a short time.
However, for those looking for a long-term, sustainable and low-risk path, walking is a strong alternative. Experts say that if possible, including both activities in the program is the ideal approach. Permanent fat loss is possible with a daily walking routine, a few running sessions per week and a balanced diet plan.
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