Should You Walk or Run for Fat Loss?
When you're trying to lose fat, one of the first questions that pops up is: Should I be walking more, or is it time to start running?
The truth is, both can help you burn fat—but how they work, and how they fit into your lifestyle, is where the difference lies.
Let’s break it down together so you can figure out what works best for you.
Calorie Burn: Running vs. Walking
Running definitely burns more calories per minute than walking. But walking has a secret weapon—it’s easier to sustain over longer periods of time, and most people can do it daily without needing recovery days.
Here’s a quick example:
30 minutes of running (moderate pace): burns around 250–300 calories
60 minutes of walking (brisk pace): burns around 240 calories
So while running is more time-efficient, walking can match those fat-burning benefits over time—without leaving you breathless or sore the next day.
What the Research Actually Says
According to multiple studies, when the total energy burned is the same, walking and running result in similar fat loss outcomes. The body doesn’t care how the calories were burned—just that they were.
In short: if you walk long enough and consistently, you can get the same results as running—without the high impact.
The Perks of Walking
Walking often gets overlooked because it feels “too easy.” But there’s a reason it’s one of the most sustainable forms of movement for weight loss:
It’s gentle on your joints
The risk of injury is low
You can do it every day
No equipment, no warm-up, no gym—just step outside and go
And for many of us, walking also supports mental clarity and lowers stress. That’s such a powerful combo when it comes to managing cravings and emotional eating.
The Pros of Running
That said, running has its own strengths—especially if you’re short on time or looking to improve cardiovascular health.
Burns more calories in less time
Boosts endurance and lung capacity quickly
Can be energising and mood-lifting (thanks to that “runner’s high”)
If your body handles it well and you enjoy it, running can be an excellent fat-burning tool. But it’s not essential.
So, Which One’s Better?
Here’s the honest answer: the best option is the one you’ll actually stick to.
If you’re new to movement, coming back from a break, or just prefer a gentler approach—start with walking. If you love the feeling of running and your body’s up for the challenge, mix it in. You can even do both on different days, depending on your energy and schedule.
The goal is consistency, not perfection.
Start With What Works for You
Our free weight loss calculator helps you figure out a daily step target that’s tailored to you—based on your body, energy needs, and activity level. Whether you walk, jog, or mix both, we’ll help you find a pace that feels right and fits your lifestyle.
[Try the step goal calculator now] Build your fat loss routine around your life—not someone else’s.