Which is More Effective: Walking V/S Running for Weight Loss
losing weight through walking is the best or through running? Although both are good for losing weight, still the most suggested way is running.
But it doesn’t mean that walking is not a suggestion anymore. Walking also assesses your body in the same way as running does.
Running makes it possible to lose weight faster than walking because it burns more calories than walking. Research and studies also provide shreds of evidence that the harder you work out, the stronger you gain muscles and burn calories.
Exercises that burn more calories are recommended as the best weight loss exercise.
Evidence state that if you walk for 60 minutes you burn about 300 calories. But when you run for only 20 minutes burn the same number of calories.
Walking is considered a lower-intensity workout while running is a higher-intensity workout and burns more calories. (1)
Boom and Bane of Running
Running has a lot to give. When it comes to running vs. walking, running would top the list. Running burns, a huge number of calories in less time.
There is not any specific mention that you have to go for a run at that place or at that time. As per your convenience, you can choose.
There are many health benefits you can gain from running. As long as you run, burn more calories, and gain many health benefits.
If you have 100 pounds, through running you most probably burn 15 calories in just 60 seconds. While walking you just shed only 5 calories at the same time.
So, now you can conclude the shedding or burning of calories by running for an hour. BURN MORE CALORIES THAN YOU CONSUME.
(Through running you can burn about 900 calories in one hour, while walking you may burn 300 calories in one hour).
Running is the best form of exercise but if you still have uncertainty about what to opt for between walking and running. Just take a glance at the benefits of running for weight loss and health too.
Benefits of Running
- Running helps you to burn more calories
- Enhance your heart condition
- Reduced heart hitches
- Running helps progress your cardiovascular health
- It provides strength to your legs
- Boost your stamina
- Brain power boosted
- Running helps in suitable digestion
- Your essentials will be toned
- Cutting down the risk of osteoporosis
- It aids in enlightening the density of bones too
- Running is the best for reducing stress
- Self-esteem enhanced by running
If you are a beginner and have not had complete knowledge about timing and body postures for running. It can be a bane for you. You may have injuries if you overdo it. Such as:
- Stress fracture
- Knee pain
- Shin immobilizes
If you haven’t exercised long ago or you are over size then running would not be a good option for you. Walking may be the most preferable key for you. (2)
Handy Walking
An oversized person may not be handy for running as he may not be able to run fast or may not be able to shed the exact number of calories as per the undersized person.
There is walking may be the key to take in hand. You can go for a walk at any desirable time and burn calories. If you are a beginner, must be sure to start with fewer.
Such as in the first week of running or walking, you do the subject for 15 minutes then in the second week, you can increase the timing. Slowly and gradually, you built your muscles and start burning more calories.
To get the most from walking, you must walk for an hour a day 5 times per week for better results. To make it more interesting, choose new ways, new destinations, new people, and many others.
Many types of research show evidence of the effectiveness of walking. To shoot the weight about 10,000 steps in one time walk would give superlative results.
You can raise your everyday steps list. Here are some recommendations for you.
- Try to go on a walk for office meetings.
- Try to choose stairs rather than an elevator
- Take small breaks from walking during the workout to improve your metabolism
- Walk after every meal. This can help you in digestion also
- Park your vehicle before and cover the rest area with a walk
- Go for a morning or evening walk
- Wandering with your pet
- Take a gadget that gives you signals that how many steps you have covered.
- Set your day-to-day targets for a walk
Whether you are running or walking you should always count your calories and steps to stay focused and motivated. All you have to know is how much achieved your target and how much is yet to complete.
If you want to burn calories by walking only, so have to add some additional exercises to lose weight. Because only walking cannot make it possible.
If you add some exercises with walking, then you may burn calories the same as running can do. Here is some effective exercise that can be added to it.
- Burpees
- Stairs climbing
- Mountain climbing
- Rope jumping
- Planks
- Squats
- Lunges
- Push-ups
- Sit-ups
- Jumping jacks
Running and walking both are good for weight loss. Both are part of cardio and are generally accepted by most people, they provide heart and health paybacks.
What you should pick for your weight loss is completely based on your weight loss goals, body shapes, and requirements, the characteristics of both exercises may differ, and you can choose to bestow on them. (3)
- If your body is approximately in a shape and just wants to maintain that shape you can go with a walking exercise.
- If you want to lose weight but have a very large body size and can’t with running, so simply walking would be great.
- If you want to shred pounds as soon as possible and maintain that weight, running is the only possibility for weight loss purposes.
- To avoid your boredom or laziness you can go out for a walk. Whatever you choose, must be sure to keep motivating yourself and stick to your goals.
Role of Diet in Weight Loss
There is nothing that can be a truly helpful remedy without a proper diet. When you are tired of the debate of choosing between running vs. walking. Neither running nor walking will provide you with realistic results without an effective diet.
Running and walking alone can never help you attain your goals or convert them into reality. Diet has to play an important role in every exercise whether you have to shred pounds or maintain your weight loss.
Eat a healthy and vitamin and protein-rich diet and take your meals on time, you will come to see a drastic change in your weight loss resolution.
But if you skip your meals, do not eat mindfully, a lot of junk food, and cheat more than necessary on cheat days then no exercise will help you to lose weight. Stick to your diet however, eat your loved pieces but within the limit.
Walking v/s Running
In an ideal world, both running and walking are used as well as preferable for weight loss, not only for this but also to improve your health such as boosting your mental health, enhancing your heart health, and enlarging your metabolism.
Overall health-weight issues can be cured by walking and running.
The most popular study of the biology of arteriosclerosis, Thrombosis, and vascular states walking and running come in front and resist the problem of high cholesterol, hypertension, 2 type diabetes, and coronary heart problem.
Simple walking for 200 minutes per week may reduce the risk of heart-related problems, heart disease, and cholesterol.
Walking is a start-up of running. Running has a higher level of intense workout and is the top form of cardio exercise that has an encouraging effect on heart health, and blood pressure reduces belly fat, reduces stress, strengthens muscles, and boosts stamina.
The latest and proven study shows evidence that when it comes to heart health from running and walking, A walk would win the list.
Most people who have any heart-related disease may not be eagerly ready for running. When it comes to heart health and weight loss with any physical activity, walking is the most popular and important outcome. (4)
Choose a peaceful place and an open environment for a walk. It relaxes your mind and heart.
Try to yield more oxygen and improve your blood circulation throughout your body and enhance the working of the heart.
