Both running and walking are two of the most accessible physical activities that provide a decent level of cardiovascular benefits. However, while most people would think that running is superior to walking because it involves greater physical exertion, some have claimed that walking is better when it comes to weight loss or weight management because it burns more calories from fat, and intense activities often increase hunger post-exertion. There is some truth to these claims but the science behind them is often misinterpreted.
When is Running Better than Walking and When is Walking Better than Running for Weight Loss and Weight Management
Merits of the Fat-Burning Zone Concept
The claim that walking is better than running for weight loss stems from the fat-burning zone concept. There is a physiological basis for the idea that lower-intensity activities like walking burn a higher percentage of fat calories compared to higher-intensity activities like running.
Note that the body relies more on fat for fuel during low-intensity activities because it can be metabolized with sufficient oxygen. This is called the fat-burning zone and is typically around 60 percent to 70 percent of the maximum heart rate. Take note of the following comparison:
• Running: Uses 30 to 40 percent of calories or energy from fat and 60 to 70 percent of energy from carbohydrates. It has a higher total calorie burn.
• Walking: Uses 60 to 70 percent of calories or energy from fat and around 30 to 40 percent of energy from carbohydrates. It has a lower total calorie burn.
The data above indicates that walking indeed burns more fat in terms of percentage. However, a closer inspection will reveal that running burns more total calories because it requires more energy expenditure. Below is another comparison for a 3-minute activity for a 160-lbs person:
• Running: Burns a total of around 295 kcal. Around 35 percent or 104 kcal comes from fat or an equivalent of around 11.4 grams of fat.
• Walking: Burns a total of around 140 kcal. Around 60 percent or 84 kcal comes from fat or an equivalent of around 9.3 grams of fat.
Role of Post-Workout Glycogen Depletion and Hunger
Several studies have shown that running can increase post-exercise hunger more than walking, and this carbohydrate depletion plays a key role. It is still important to stress the fact that the full picture is nuanced and depends on intensity, duration, hormones, and individual differences.
Remember that running and other high-intensity activities use calories primarily from carbs or glycogen. The body signals for replenishment when this fuel is depleted. This triggers an increase in appetite. Low-intensity activities like walking use calories primarily from fat.
Several appetite-regulating hormones are also released after running. The hunger hormone ghrelin may increase after high-intensity running but this is mediated by the release of satiety hormones peptide YY and GLP-1 that initially suppresses appetite after an intense physical activity.
The effects of YY and GLP-1 hormones may fade within hours. Moreover, because the level of cortisol or stress hormone elevates after long or intense running, it may also increase hunger or influence food cravings and complement the effects of the hunger hormone ghrelin.
Importance of Total Calorie Burn and Calorie Deficit
Hence, based on the discussions above, while it is true that walking uses more fat for energy, it burns less fat because it has lower total calorie or energy expenditure. Running is still better for losing weight, especially for burning fat, because it has a higher total energy expenditure.
It is also important to underscore three factors for efficient fat loss. The first is that fat loss depends on the total energy deficit over time rather than the fuel source used during exercise. The second is that the physical activity that burns more calories in the same amount of time is the most ideal.
The third is that the total calorie deficit someone creates is the most critical for overall weight loss and weight management. This means burning more calories than consumed over time. It is worth mentioning that unspent carbohydrates are stored as energy in the form of fat.
It is true that running often increases post-exercise hunger more than walking due to glycogen depletion and hormonal effects. However, because calorie deficit through discipline in diet is part of weight loss or weight management, this physiological impact is still manageable.
Relevant Pointers to Take Into Consideration
Walking is a more accessible and sustainable exercise for many people. This is especially true for beginners, those with joint issues, and individuals with respiratory health difficulties. Walking for long durations on a regular basis can be very effective for fat loss and overall weight loss.
Running is still better for faster calorie burn, stronger metabolic impact, and greater short-term weight loss results or long-term weight management. However, unlike low-impact activities like walking, running is a high-impact activity that is inaccessible to certain people.
Hence, if fat loss is the goal, running is more efficient but walking can still be very effective, especially for people new to exercise or looking to reduce joint stress. Maximum fat burn should factor in total calorie burn, calorie deficit, diet management, sustainability, and consistency.
FURTHER READINGS AND REFERENCES
- Broom, D. R., Batterham, R. L., King, J. A., and Stensel, D. J. 2009. “Influence of Resistance and Aerobic Exercise on Hunger, Circulating Levels of Acylated Ghrelin, and Peptide YY in Healthy Males.” American Journal of Physiology-Regulatory, Integrative and Comparative Physiology. 296(1): R29–R35. DOI: 1152/ajpregu.90706.2008h
- Nicklas, B. J., Wang, X., You, T., Lyles, M. F., Demons, J., Easter, L., Berry, M. J., Lenchik, L., and Carr, J. J. 2009. “Effect of Exercise Intensity on Abdominal Fat Loss During Calorie Restriction in Overweight and Obese Postmenopausal Women: A Randomized, Controlled Trial.” The American Journal of Clinical Nutrition. 89(4): 1043-1052. DOI: 3945/ajcn.2008.26938
- Reily, N. M., Pinkus, R. T., Vartanian, L. R., and Faasse, K. 2023. “Compensatory Eating After Exercise in Everyday Life: Insights From Daily Diary Studies.” In PLOS ONE. 18(3): e0282501. DOI: 1371/journal.pone.0282501