Walking and Running are considered suitable for cardiovascular health and ideal exercises for staying in shape. Runners always appreciate the intensity of the workouts, and walkers consider it to be good for overall health. However, there is a precise analysis of walking and running when it originates from weight loss. In addition, several issues influence the choice of running or walking for fat loss. First, let’s discuss some basics!
Walking vs Running: Key Differences
As mentioned, walking and running are excellent cardiovascular exercises. Running, like walking, has certain benefits. Neither is better; the choice depends on each person’s fitness goals. In particular, daily running provides several weight loss benefits. On the other hand, walking also has health benefits, such as helping you uphold a healthy weight and plummeting your risk of heart disease and stroke. It’s time to analyze the different perspectives on walking and running.
Is Running Easier to Start with?
If we are talking about beginners, walking is a natural choice; It is the activity we primarily depend on and certainly provides numerous benefits. This exercise is safer for joints, requires no equipment, and can be done anywhere. It is a well-known and straightforward exercise, ideal for fitness beginners. Many people prefer to walk on a treadmill. Running can seem a little intimidating for beginners, as it requires more endurance and strength, and without the proper method, it can lead to injury.
However, running can be the next step in your weight loss journey if you walk regularly and feel ready to challenge yourself.
What burns calories better?
Walking is an activity that can provide many of the same benefits as running. Some studies have shown that running burns about twice as many calories as walking.
In terms of numbers, a person must injure about 3,500 calories to lose half a kilo. If you want to lose weight or fat, running is better than walking.
For beginners who find intense running difficult, walking can also help you get in shape. It can strengthen your heart and give you more energy overall.
Time and Comfort
For those with a busy schedule, time can be a deciding factor. If you want to lose weight and are short on time, add a 30-minute jog to your routine. This helps burn more calories than walking. Running can help you achieve your fat-burning goals.
However, if you prefer walking, it will take longer to burn the same amount of calories, and you can easily incorporate it into your day by breaking it up into shorter sessions. These walks can be split into meal breaks, walks, or chores.
Walking vs Running for Weight Loss
Several techniques can be prioritized when running, especially for weight loss. Analyze them!
Brisk Marching vs. Fast Marching
Race walking is a type of walking that can be done at a fast pace, usually 5 km/h or more. It is worth noting that your heart rate increases significantly when walking fast. You can burn more calories each minute by walking fast than at a normal pace.
Secondly, brisk walking is usually done at a speed of 5-8 km/h, but some brisk walkers reach a speed of 11-16 km/h. Brisk walking burns the same number of calories as running. For example, walking at 6 km/h can burn as many calories as jogging at 6 km/h.
Hill Walking vs Running
One of the most real ways to burn fat is hill walking, which has many benefits. It involves walking uphill, which helps you eliminate excess fat in your thighs and buttocks. Remember that the greater the incline, the more calories you burn. Walking at a slant burns more calories than walking on a flat surface.
You can find a section with an incline or walk on an incline on a treadmill. Growth increases by 5, 10, or 15% each time you exercise for best results. If you are new to hill walking, you can slowly and gradually increase the incline to 15%.
Combining Walking and Running for Best Results
The debate about walking and running continues, but we must not forget about those who prefer to combine these practices. This is undoubtedly a trendy method, known mainly as interval training. Depending on the user’s comfort, it is an activity in which one can alternate between walking and running.
This technique can further increase the metabolism and keep the body active, which promotes fat loss. If you are a beginner, you can start with short interval runs and long walks, then increase the running time as your fitness improves.
Opt for what you enjoy the Most.
Even if you are trying to lose weight, consistency is essential. It is also a matter of personal preference: sometimes running gives you more energy, while others do not. Many people prefer walking for various reasons, such as joint pain or injuries. Burning fat is a long-term process, and the best exercises are those that you enjoy and can do regularly.