Walking vs. Running for weight loss.
Think running is the only way to lose weight? Think again. Walking might not be flashy, but it’s one of the most effective tools for sustainable fat loss. It’s easy on your body, easy to stick with, doesn’t increase your hunger and incredibly powerful when done right.
The reason? It’s all about how your body burns fuel.
Running Burns Sugar, Walking Burns Fat
Your body uses two types of fuel: glucose from the carbs you’ve eaten and fat from your own storage.
When you go for a run or do something intense like spin or HIIT, your body grabs quick energy from glucose. You’re burning fuel from your last meal—not your fat stores.
When you walk at a steady, moderate pace, your body uses fat as its main fuel source. You’re actually teaching your metabolism to dip into stored fat for energy. That’s why walking can be so powerful for long-term fat loss.
How to Walk for Weight Loss
Start with 30 minutes a day—even broken into 10-minute blocks
Track your steps and aim for 7,000 to 10,000 steps daily
If you’re just starting out, begin at 4,000 steps and add 200 to 500 more each week
Take a 10-minute walk after meals, especially after eating carbs, to keep blood sugar stable and support fat burn
Want to get even more out of your walks without running? Walk briskly to stay in Cardio Zone 2 your personal fat-burning heart rate range (this can be done by taking a hilly road, or hiking and sustaining your pace where “you can talk but can’t sing”).
Make Walking Fit Your Life
Use a walking pad or under-desk treadmill to move during the workday
On cold or rainy days, walk indoors or around a local mall
Pressed for time? Walk during phone calls or while listening to a podcast
Need accountability? Find the friend or neighbor (or both) who’s always down for steps
Favorite Tools for Walking at Home
Coco, The Healthy Weight Loss Coach, recommends a few simple tools to make walking easier—and more enjoyable:
For the Runners
If running is your thing, that’s great. When it’s supported by functional strength training, stretching, and balanced nutrition, running can be an incredible outlet for energy and stress. But for many people, it’s not always sustainable. Injuries, seasonal changes, and carb-driven hunger can easily disrupt the routine, leading to burnout, weight gain, or falling off track. The key is to run smart. Prioritize recovery, fuel your body well, and stay consistent. And no matter how much you love to run, pairing it with walking creates the balance your body needs. Walking supports fat burn, stabilizes blood sugar, and keeps you moving even when life gets in the way. It’s the steady foundation that helps everything else fall into place.
