Runners love the feeling, and many believe running is best for weight loss. Others believe that walking is effective in burning calories. What is best for weight loss? Running or walking?
There are arguments for and against running as training. When it comes to losing weight, there are several things to consider before deciding whether to walk or run for weight loss.
Walking vs. Running
A study compared weight change and training levels in almost 50,000 people who had either run or walked for several years. The study found weight loss in nearly everyone who walked. However, running was more effective for men overall and the heaviest women.
Walking led to half as much weight loss as running for women and men in the most prominent weight category. Walking was almost as effective as running for women in all other weight categories in the study.
If you want to lose weight fast, running is a clear choice. The heaviest runners in the mentioned study had 90 percent greater weight loss on energy spent than walking.
What’s Best for You?
If you start exercising with little or no exercise before, going for a walk is a good choice. Exercising regularly with walking will burn calories, and you will lose weight if you also have a healthy and balanced diet.
Eventually, when you get in better shape, you can combine training with higher intensity, and then running is a natural choice. Although running will usually lead to a significantly higher weight loss, especially for those who are heavier, it is not the best form of exercise for everyone. Running can, in some cases, lead to weight gain, and the reason is that many overcompensate for food intake, in that they eat much more than before. Therefore, it is essential to have a healthy and balanced diet, and to the greatest possible extent, keep food intake at the same level as before starting an exercise program.
Good exercise habits start with small changes over time. Increase the amount of exercise and intensity gradually as the level of fitness improves. This will make your workout more motivating, and you will avoid injuries.