Calories Burned Running burns more calories in less time due to its higher intensity. A 30-minute run burns nearly twice as many calories as walking the same duration.
Impact on Joints Walking is lower impact and gentler on the knees, hips, and ankles. It’s safer for beginners, older adults, or those with joint issues or excess weight.
Fat-Burning Zone Walking often keeps your heart rate in the “fat-burning zone,” meaning a greater percentage of calories burned comes from fat, although total burn is lower than running.
Consistency Over Intensity Walking is easier to stick with long-term. While running burns more calories, consistent walking over time can produce comparable fat loss results without overtraining risk.
Muscle Preservation Walking, especially uphill or briskly, helps preserve muscle while losing fat. Intense running can sometimes lead to muscle loss if not paired with strength training and adequate nutrition.
Stress and Recovery Running is more physically and mentally demanding, requiring longer recovery. Walking can be done daily with minimal risk of burnout or overtraining.
Sustainability Walking is more accessible for all fitness levels. You’re more likely to walk consistently, which is key for steady fat loss over time.
Best Approach A combination may work best: walk most days, run occasionally for variety and calorie boost. Tailor to your goals, fitness level, and injury history.