Running or brisk walking – which is better for health and weight loss?

When we think about weight loss, the first thing that comes to mind is running workouts. They do allow you to burn quite a few calories, and even 30 minutes of jogging can be considered a full workout. But what if you can’t run? Then fast walking can help. Let’s find out what are the fundamental differences between running and walking and whether it can help you lose weight.

ultramarathoner, founder and coach of the ERA running club.

Walking is the safest form of physical activity.

For people who are very overweight, running is also contraindicated. It is harder for them to bear a high physical load. And running is a very energy-consuming exercise. So you should not train until the weight is normalized. In this case, jogging can also be replaced by walking.

Alexander: Walking develops muscles and strengthens bones, ligaments and tendons. At the same time, it does not require a lot of effort, which can cause illnesses and injuries. Fast walking is recommended as the first stage of a physical training program for people who are contraindicated to strong physical exertion. Later, walking can be supplemented with other types of exercise.

What is better for weight loss: running or brisk walking?

If you want to lose weight, walking can be a great assistant in this difficult endeavor. But there are nuances to calorie burning: it’s how much you weigh, how fast you walk and what kind of surface you walk on.

Alexander: The greater your body weight and speed, the more calories will be burned per minute. Even more calories will be lost if you walk uphill, on loose or uneven pavement. For an hour of walking on a flat asphalt road, a person weighing 80 kg can burn 250 to 400 calories, depending on speed. If the same person walks uphill, they can lose 680 calories in an hour.

Is it worth it to alternate between running and walking?

Definitely yes. This method is used, for example, by beginner runners, when long and continuous running becomes tiresome.

Alexander: It also helps during the recovery period after injuries and illnesses: it allows you to gradually increase the intensity of exercise with minimal risk. Walking is an almost universal type of physical activity. It can be used as the main exercise in weight loss training programs, in rehabilitation or work intensity restrictions. It’s also a great rest after heavy physical exertion.

The best thing we can do for our health is to exercise regularly, regardless of age, physical ability, gender, build or social status. Exercise improves brain function, controls body weight, reduces the incidence of disease and makes life brighter.