Running vs. Walking for Losing Fat

Both walking and running are effective ways to burn fat, lose weight, build muscle and get the heart rate up. The best way to decide which fitness regimen is best is to look at the individual.

  1. Running

    • Running builds muscle quickly and it gets the endorphins flowing, which make people feel good and give them a brief natural high, according to "Fit to Be Well." Not everyone can run, though. Someone with injuries or arthritis in the legs or knees may need to walk.

    Walking

    • Although walking does not help the body lose fat as quickly as running, it is still an ideal form of exercise. According to "Motivating People to Be Physically Active," walking can be very beneficial for those with illnesses or older folks and may be the only form of exercise they can get.

    Speed Walking

    • For those who prefer not to run, for whatever reason, another option is speed walking. A fast-paced walk with arms swinging can give the body an overall fitness routine that gets the heart rate up close to that of running, according to "Fit to Be Well." Walking in intervals, faster then slower, then faster again, can also get the body leaner more quickly.