Walking or Running For Weight Loss?

Hello, once again. Today we are going to tackle the debate of walking vs running to fulfill cardio requirements, which one has more healthy benefits for you? From experience, walking & running offer similar benefits albeit in different ways. Before my knee injury, I ran run a lot. I never thought about going for walks. I became a couch potato so to speak & before you know it my weight was going up. Everyone could see my weight was going up, but I would just dismiss their claims. I was in denial. After my, doctors visit I took a hard look at myself. I had to get off the couch and start doing something about my weight issues. I wasn’t obese, but I was heading in that direction. I started off walking.

Walking Benefits Health

I am from a foreign country where owning you own car is a luxury most people can’t afford. Public transportation is the norm. There is a lot of walking around to get to there you are going. I never really thought about all this until my visit to the doctor. In America, having a car is must have to get around. The problem with this is people get into a comfort zone of driving everywhere even if they can walk to the nearest grocery store.

I started walking to improve my health after my visit to the doctor. At first, it was just for my health, but I got bored with just walking. I lost the motivation to do it. I had to find something else to keep me going & that’s when I started walking to the grocery store near me just for small items. Have you ever stopped to think how many times you go to the grocery store for small items? For me it was a lot. This enabled me to get a work out of about 45 – 50 minutes a day. It took a while, but within a few months I saw improvements.

I usually walked in a normal pace, but you can also speed walk or power walk. Walking in a pace of around 3 mph is considered speed walking, while walking in a speed of 3 to 5 mph is considered power walking. Some power walkers have speeds as high as 7 to 10 mph. Power walking might be a good alternative for people who don’t like running since you end up burning the same number of calories.

What are The Health Benefits Of Running?

I am one of those people that don’t like running. Before my knee injury I stopped running because I was tired from working. I used to work 12 hr days & by the time I got home I just wanted to take a shower & relax. Waking up to go for a run was out of the question too since, like everyone else, I enjoy my sleep time.

After my, knee injury, it took me 2.5 years to get back into running. I did not miss it one bit. I started running to see which one would be better for me. I used a fitness tracking app to keep track of how many calories I burned while running & while walking. The results of my experiment: I was burning the same number of calories running 15 minutes a day to walking 45 to 50 minutes a day.

This made sense to me since I was doing more while running comparing to taking it easy while walking. It took a shorter time to achieve the same results I achieved while walking.

Benefits to walking or running.

Depending on what you are comfortable with, walking or running offer the same benefits in the long run. These benefits are

1 Loosing & maintaining healthy weight

2 Helps to keep you heart flowing which will help in reducing the risk of heart disease & high blood pressure

3 Helps keep your cholesterol in check & reduces body fat

4 Helps with joint & muscular pain/ stiffness

5 Helps with muscle strength & endurance


I use a combination of both to fulfill my cardio, depending on what’s going on in my life. Running and walking offer the same benefits, it all depends on how much time you have to spare. Walking is good if you have a lot of time while running is good for the little time you can squeeze in a busy day. If you live in an area where running or walking is affected by the elements (snow or hot sun), then exercise machines are the way to go. A treadmill, an elliptical trainer or an exercise bike would be good options to look into.


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3 thoughts on “Walking or Running For Weight Loss?”

  1. Ali says:

    What a nice post you wrote! I really enjoyed reading it and I could not be silent about your post so I decided to leave my comment here and say Thank You! For sharing this quality post with others.
    Actually this is exactly the information that I was looking for information about the weight loss and when I landed on your website and read this post, it answered all my questions in details.
    So I’m happy that you decided to write about this topic and share it with people. It’s very useful and can definitely be used as a great source for everyone who is interested in this topic.
    I will come back to your website again for sure and I’m looking forward to reading your new posts.)


  2. coralie says:

    I have to say, that I am a walker, not a runner at all.  I have the worst knee, so walking is the only option for me. Most of my walking though comes from my work. I work at a plant and am constantly walking 7-8 kms per day just at work.  By the time I get home, I am too tired to do anymore.  I find that people that love to run, they really love to run. haha. Honestly I never liked running, even when i was a kid, so i think you either love it or not.  Great post.

    1. Ray says:

      Thanks for the feedback.

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