Walking vs. Running: Which is Better for Fat Loss?


When it comes to losing fat, which is better in the battle of walking versus running? That’s what we’re here to tell you.

Losing weight is not easy when it comes to the real world. It requires consistency, dedication and willpower. But on paper, weight loss can be pretty simple as one concept:

Calorie deficiency is the main cause of weight loss. In simple terms, you are on a calorie deficit diet when you burn more calories than you take in through food and drink. But, like we said, it’s easier said than done.

Related: What to Do If Your Calorie Deficit Stops Working

One way to increase the number of calories you burn is to exercise. And two of the most common cardiovascular exercises that people tend to do are walking and running.

So which one is better when it comes to losing fat? Walking vs. running? This is what Mario Tomic decided to talk about recently.

Mario Tomek is an entrepreneur who helps other busy working professionals get fit and build a sustainable and healthy lifestyle.

Check out what he thinks of the walking vs. running debate.

Why can't you lose stubborn fatSource: Anna Tarasevic on Pexels

Walking vs. Running: Which is Better for Fat Loss?

So which one is better in his opinion? Walking vs. running? Right from the gate, walking is preferred.

“Walking enables me to get fitter, stay fit easier, as well as visibly manage my diet, be in a calorie deficit, and do resistance training.”

Why not just run more when you can burn the same amount of calories as walking but in less time? Tomek explains 4 reasons why he prefers walking to running.

  1. Recovery ability
  2. injuries
  3. The starvation response to heart disease
  4. psychology

If your goal is a lean physique and low levels of body fat, you should prioritize resistance training. Running requires more of the body which will force you to recover for longer periods compared to walking, and rest periods mean that you won’t be able to do as much resistance training as you could.

Running is prone to injury if you are overweight. “This is when walking is a safe way for you to increase your energy expenditure, create a larger caloric deficit and get the job done.”

You can add running later as you get more agile, but it’s still not recommended for people with lower body injuries as you shouldn’t add running and resistance training if you have issues in that department. The best kind of cardio, in this case, would be cycling.

Walking versus running

When it comes to managing your hunger after cardio, in the battle of walking versus running, walking takes the crown again in Tomek’s opinion. People tend to get hungrier after a fairly large running or HIIT session. Of course, some people have the opposite effect and don’t feel hungry at all, so you need to know how your body responds to running.

Finally, walking versus running is also related to how you perceive it psychologically. Do you like to run or is it something you dread doing when you get up in the morning?

If running is depleting your self-control and overusing your willpower just to do a little jogging, it will affect your decisions in other areas of your life. “It will affect your nutrition, it will affect your work, and you generally don’t enjoy the process.”

And this is Tomek’s take on the walking vs. running debate. To see a more detailed explanation, click the video below.

Video – Walking vs. Running

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