You are trying to lose weight but not sure if running or walking is better? Some people say running helps you burn fat faster, while others prefer walking because it’s easier on your body. And what about jogging, which is between the two? Let’s look at running, walking, and jogging to see which one is best for your weight loss goals, and explain things in a way that’s easy to understand.
How the Body Burns Fat
Before we talk about which exercise is better, it’s important to understand how the body uses energy. Your body gets energy from two main sources: carbohydrates and fat. Each one is used differently depending on how hard or how long you’re exercising.
- Carbohydrates give you quick energy. When you do high intensity activities, like running, your body quickly breaks down carbohydrates into glucose (sugar), which gives you fast energy. Think of carbs like the fast fuel for your body, when you need to do something intense, like running or lifting weights, your body will use carbs to help.
- Fat, on the other hand, burns more slowly. It takes longer for the body to turn fat into energy, which is why fat is used more during low intensity exercises like walking. Fat is like a slow burning fuel, good for long, steady activities, but not as quick as carbs.
When you start any exercise, your body first uses carbohydrates for energy because they’re quicker to burn. After a while, especially during low intensity exercise like walking, your body starts burning more fat. So, if you’re walking or jogging for a long time, your body will start using fat as the main source of energy. But, during high intensity exercises like running, you mainly burn carbs, but the overall calorie burn is high, so it still helps with fat loss in the long run.
Walking: The Slow but Steady Fat Burner
Walking is a great low intensity exercise and is suitable for almost everyone. It’s gentle on the body and perfect for beginners, people recovering from injury, or anyone who doesn’t like intense workouts. But just because it’s easier doesn’t mean it doesn’t work.
Walking helps burn fat because, during low intensity exercises, your body mainly uses fat for energy. Walking for a long time, say 30 minutes or more, can help burn fat, especially if you do it regularly. The only downside is that walking burns fewer calories per minute compared to running. So, you need to walk for a longer time or longer distance to burn the same number of calories as running.
Benefits of Walking for Weight Loss
- It’s low impact and easy on the joints.
- It’s easy to do for a long time.
- Good for beginners and people with joint problems.
- Burns fat as the main energy source during long, steady walks.
Downside: You need more time to burn the same amount of calories as running.
Running: The Fast Calorie Burner
Running burns a lot of calories quickly, making it one of the best exercises for weight loss. Since running is more intense, your body uses more carbohydrates for energy, but it also burns a lot of calories overall. After running, your body continues to burn calories, even when you’re resting, this is called the afterburn effect or EPOC (Excess Post Exercise Oxygen Consumption).
Even though your body burns more carbs during running, the high calorie burn still leads to fat loss over time.
Benefits of Running for Weight Loss:
- Burns more calories in less time.
- Triggers the afterburn effect, so you keep burning calories even after your run.
- Great for improving your heart and lung health quickly.
Downside: Running can be hard on your joints, especially if you’re a beginner or have an injury. You also need more recovery time after running.
Jogging: The Middle Ground
Jogging is a mix of walking and running. It’s easier on the body than running but burns more calories than walking. If running is too intense for you, but walking feels too slow, jogging might be the perfect choice.
Jogging helps burn fat and calories, but because it’s less intense than running, it’s easier to do for longer periods.
Benefits of Jogging for Weight Loss:
- Burns more calories than walking but isn’t as hard on the body as running.
- You can jog for longer compared to running.
- Helps build endurance and burn fat over time.
Downside: It doesn’t burn calories as fast as running, but it’s more sustainable for many people.
Carbohydrates vs. Fat: Why Carbs Are Quick Energy and Fat Is Slow
Let’s talk more about why your body uses carbohydrates for quick energy and fat for slow energy.
- Carbohydrates are stored in your muscles and liver as glycogen. When you exercise, your body quickly turns this glycogen into glucose, which your muscles use for energy right away. This process is fast, which is why your body uses carbohydrates for intense activities like running or lifting weights.
- Fat is stored in your body’s fat cells. It takes more time for your body to break down fat and turn it into energy, which is why it’s used for low-intensity activities like walking. The process of burning fat is slower, but it provides long-lasting energy, which is ideal for exercises like walking or jogging.
In simple terms:
- Carbohydrates = Quick energy for high-intensity activities.
- Fat = Long-lasting energy for low-intensity, longer activities.
So, Which Burns More Fat: Walking, Running, or Jogging?
Now that we’ve explained how your body uses energy, let’s figure out which exercise burns the most fat.
- Running burns the most calories in the shortest time. It’s great if you want to lose weight quickly and can handle the intensity. Running also gives you the afterburn effect, meaning your body keeps burning calories after you’re done. But it can be hard on your joints and requires more recovery time.
- Walking burns fat directly, especially during longer sessions, but it takes more time to burn the same number of calories as running. Walking is great if you prefer something low-impact and sustainable.
- Jogging gives you a balance between the two. It’s not as intense as running, but it burns more calories than walking. It’s easier to keep jogging for longer without putting too much strain on your body.
Tips for Losing Fat
- Mix your exercises: You don’t have to pick just one. You can walk on some days, jog on others, and run when you feel ready. Mixing it up helps burn fat and keeps things interesting.
- Try interval training by combining walking and running. For example, run for 30 seconds, then walk for one minute. I recommend this mainly on a treadmill, but if you’re running outdoors and listening to music through your headphones, run during the chorus and walk during the verses. This approach helps you burn more calories in less time.
- Be patient and consistent: No matter which exercise you choose, the key is to stick with it. The more you exercise, the more fat you’ll burn over time.
Both running and walking are great for burning fat and losing weight, and jogging is a good middle ground. If you want fast results and can handle the intensity, running will help you lose weight faster. But if you prefer something easier on the body and can commit to longer sessions, walking is a great option. Jogging gives you the best of both worlds, moderate calorie burn without too much impact. Whatever you choose, be consistent, and you’ll see results!
