Running or walking for weight loss: which is better, more effective, and safer (pros, cons, weekly plan)

20.01.2026

The query "is running or walking better for weight loss" is almost always about this: you want to pick the most effective option so that you really lose weight and your motivation doesn’t drop after a week. The good news: both running and walking work. The bad news: there’s no universal answer, because the result depends not on the "type of activity", but on regularity, total energy expenditure, intensity, and whether you can actually keep doing it for months.

Below we’ll break down what matters: which burns calories faster, what’s safer for beginners and those with extra weight, what’s better for joints, and how to choose what fits your reality.

What’s more important for weight loss: running or walking

Weight loss happens when, on average per week, you’re in an energy deficit: you burn more than you consume. Cardio helps raise expenditure, but “burns fat” not by itself, but through the deficit and your consistency.

So the main selection criterion is simple: which option will you actually stick to regularly for 8-12 weeks and beyond.

Calories: which burns more

Per minute

Running almost always burns more calories per minute than walking, because the intensity is higher.

For the same distance

If you compare “walk 1 mile” and “run 1 mile”, there’s usually a difference in energy expenditure, but it’s not huge and depends on weight, technique, and speed. One study compared energy expenditure per mile among different groups and showed that walking and running are comparable in calories per distance, though running is often higher. The key is: can you run long distances? But you can almost certainly walk them!

Practical takeaway

• Want maximum effect in 20-30 minutes: people usually choose running or intervals (run plus walk).

• Want to safely accumulate a large volume of activity: people often choose walking, because it’s easier to do 45–90 minutes without “burnout.”

Cheat sheet (approximate, not exact numbers)

See also: Fast walking for weight loss
If running is too much for now, power walking and intervals are a safe way to boost your activity without jumping into high-impact loads.

Fat burning and "heart rate zones": what’s important to know

It’s often said: “walking burns fat better because the heart rate is lower.” In reality, what matters isn’t the percentage of fat burned at any moment, but total energy expenditure per week. You can lose weight with walking, running, or even strength training, as long as you keep a deficit.

Plus for walking: it’s easier to do for long stretches, and duration gives notable total expenditure. Studies of walking programs among previously sedentary people show improved body composition and weight loss, especially with regular brisk walking.

Safety and risk of injury

If you haven’t trained for a while, running has a real downside: higher injury risk, especially for beginners. According to a systematic review and meta-analysis, injury risk among beginners was noticeably higher than among more experienced amateurs.

This doesn’t mean running is “bad.” It means running should be introduced gradually: volume, frequency, shoes, technique, recovery.

Walking wins here: it’s low-impact, easier on the joints, and usually easier if you carry extra weight or after long breaks.

What to choose for beginners and with extra weight

If you’re currently totally inactive
The best start for weight loss is usually brisk walking, because it:

• is safer

• is easier to integrate into your day

• lets you quickly accumulate the needed weekly volume

If you’re already active and want to speed things up
In that case, you can add running, but preferably as “run plus walk” (intervals), to reduce impact and injury risk.

If your knees, lower back, or feet hurt
Most often people choose walking, uphill walking, elliptical, bike, or swimming. The logic is the same: consistency matters more than heroics.

Practice: ready-made weekly plans

Goal according to the basic guidelines: 150–300 minutes of moderate activity or 75–150 minutes vigorous per week, plus strength training twice. (World Health Organization)

Plan A: Walking for weight loss (beginner)

• Mon: 35–45 minutes brisk walking

• Tue: strength training 20–30 minutes (home, basic exercises)

• Wed: 35–45 minutes brisk walking

• Thu: 25–35 minutes easy walking (recovery)

• Fri: 35–45 minutes brisk walking

• Sat: strength training 20–30 minutes

• Sun: 45–75 minutes walking at a comfortable pace

Intensity tip: “talk test.” Brisk walking is when you can talk, but you don’t want to sing.

Plan B: Run plus walk (gentle start to running)

• Mon: 5 min walk warmup, then 8 cycles: 1 min light run + 2 min walk, cool down 5 min

• Tue: strength training 20–30 minutes

• Wed: 40–60 minutes walking (brisk but not too hard)

• Thu: intervals as on Mon, but 6–8 cycles based on how you feel

• Fri: rest or 30 minutes easy walking

• Sat: 30–45 minutes uphill walking or brisk walking

• Sun: rest or a walk

Progress rule: add either 1–2 cycles or 5 minutes to your workout every 1–2 weeks. Beginners should avoid rapid increases in load since their injury risk is higher.

Common mistakes that prevent weight loss

1. Thinking “cardio will make up for everything” and overlooking excess calories in your diet

2. Not counting oil, sugary drinks, coffee with additives

3. Going too hard, too fast, and quitting quickly

4. Not reaching weekly volume (2 x 15 minutes rarely show noticeable results)

5. Ignoring strength training: muscles help maintain shape and body quality

FAQ

Is it possible to lose weight by walking alone, without running?
Yes. Walking reduces weight and improves health markers with regular practice, especially if it’s brisk walking and you meet the weekly volume. (PubMed)

Is running better than walking for weight loss?
Running is usually more time-efficient because it burns more per minute. But if running causes you to constantly skip workouts or you end up injured, then walking will be better in terms of actual results.

How much should you walk to lose weight?
Target: accumulate 150–300 minutes of moderate activity per week (usually 30–60 minutes a day) and add strength training twice. (World Health Organization)

What’s better for beginners: running or walking?
Usually walking, since the injury risk is lower and it’s easier to be consistent. Injury risk is much higher for new runners, so it’s better to start with intervals. (PMC)