Running and walking are two of the most popular ways to stay active - but which one is better for fat loss, heart health and overall fitness? The answer depends on your goals, your fitness level and how much time you have. Both activities offer big health benefits, and sometimes the smartest approach is a combination of the two.
The Health Benefits Shared by Both Running and Walking
Before comparing them, it’s important to note what they have in common. Both walking and running improve:
- heart health
- blood pressure
- lung capacity
- stress levels
- metabolic health
- mood and energy
- bone strength
Even 20–30 minutes per day can significantly improve your wellbeing.
Running: Best for Higher Calorie Burn and Fitness Gains
Running is a higher-intensity workout, which means it typically burns more calories in less time.
Why running is effective for fat loss
- Burns roughly double the calories of walking per minute
- Increases EPOC (“afterburn”), so you burn calories post-workout
- Strengthens legs, glutes and core
- Improves aerobic capacity quickly
If your goal is maximum calorie burn in a short session, running often wins.
Why running boosts heart health
Running challenges the cardiovascular system more intensely, which builds endurance faster. Over time, it strengthens your heart, stabilises blood pressure and improves circulation.
Downsides to running
- Higher impact on joints
- Greater risk of injury
- Harder for beginners or people returning after a break
But when performed consistently and safely, running is one of the most powerful cardio options.
Walking: Best for Sustainability and Long-Term Fat Loss
Walking is low-impact, accessible and much easier to sustain - especially for beginners.
Why walking is effective for fat loss
- Burns fewer calories per minute than running but you can walk longer
- Easy to maintain daily (consistency = key to fat loss)
- Doesn’t spike hunger the way intense cardio can
- Ideal for overweight or sedentary beginners
- Reduces stress hormones, which can support fat loss around the midsection
For many people, steady, consistent walking leads to better long-term results than inconsistent running.
Why walking improves heart health
Walking supports cardiovascular function, lowers cholesterol and reduces stroke risk - with far less strain on the body.
Benefits unique to walking
- Suitable for all ages
- Easy to do indoors
- Helps achieve 6,000–10,000 steps daily
- Very low injury risk
Walking might be gentler, but it’s incredibly effective when done regularly.
Running vs Walking: Which Burns More Calories?
Running burns more calories per minute, but walking can match total calorie burn if the session is long enough.
Approximate calorie burn (varies by weight):
| Activity | Calories per 30 min |
|---|---|
| Brisk walking | 150–200 |
| Treadmill incline walking | 200–300 |
| Jogging | 250–350 |
| Running (higher pace) | 300–450 |
This is why incline treadmill walking is a hidden fat-loss gem - it can match light running with lower impact.
Walking on a Treadmill vs Outdoor Walking
A treadmill is one of the easiest ways to make walking more effective, especially in the UK where weather can be unpredictable.
Benefits of treadmill walking
- No rain, cold or slippery pavements
- You can control speed and incline precisely
- Incline walking burns far more calories
- Perfect for morning or evening routines
- Supports step goals all year round
Treadmill incline = higher calorie burn
Walking at 8–12% incline can burn as many calories as slow running - with much less impact on the joints.
Great for weight loss
A 20–30 minute incline walk is one of the most efficient indoor fat-burning workouts.
So… Which Is Better?
Choose running if your goals are:
- maximum calorie burn in minimum time
- improved VO₂ max
- faster cardiovascular gains
- building mental resilience
Choose walking if your goals are:
- sustainable, daily fat loss
- low-impact movement
- reducing stress
- hitting consistent step goals
- recovering from injury or burnout
The best choice for most people?
A combination of both.
Walk most days. Run when you feel strong. Use a treadmill to stay consistent during bad weather.
Running vs Walking: Which Is Better for Fat Loss and Heart Health?
Running is faster for calorie burn and fitness improvements, but walking is easier to maintain - and long-term consistency is what truly changes your health. For many people, especially those with busy schedules or joint issues, walking (especially incline treadmill walking) can deliver powerful fat-loss and heart-health benefits with minimal strain.
Choose the approach that fits your lifestyle, and you’ll see results either way.
FAQ
Is running better than walking for fat loss?
Running burns more calories, but walking can be just as effective long-term because it’s easier to maintain consistently.
Which is easier on the joints?
Walking - especially on a treadmill - is much lower impact.
Can walking burn enough calories to lose weight?
Yes. With daily walking (especially incline walking), many people lose weight more sustainably than with running.
Is treadmill walking as good as running outside?
For calorie burn, incline treadmill walking can match light running - with far less joint stress.
Should beginners start with walking or running?
Walking is the safest and most sustainable starting point. You can gradually progress to jogging or running when ready.
