{"id":212130,"date":"2025-12-30T22:40:15","date_gmt":"2025-12-30T22:40:15","guid":{"rendered":"https:\/\/www.newsbeep.com\/il\/212130\/"},"modified":"2025-12-30T22:40:15","modified_gmt":"2025-12-30T22:40:15","slug":"experts-explain-whether-walking-or-jogging-is-better-for-weight-loss","status":"publish","type":"post","link":"https:\/\/www.newsbeep.com\/il\/212130\/","title":{"rendered":"Experts Explain Whether Walking or Jogging Is Better for Weight Loss"},"content":{"rendered":"

\"walking<\/p>\n

Is it Better to Walk or Jog for Weight Loss? Svetlana Repnitskaya – Getty Images<\/p>\n

“Hearst Magazines and Yahoo may earn commission or revenue on some items through these links.”<\/p>\n

If you\u2019re debating walking vs. jogging for weight loss, here\u2019s the good news: exercise experts say either one is a great form of exercise. Whether you prefer a brisk walk around the neighborhood or a nice long jog, both options are good for your cardiovascular health and your mental health.<\/p>\n

Meet the experts: Kaleigh Ray<\/a> is an ACSM-certified exercise physiologist and running coach with a master\u2019s degree in biomechanics. Mikel Daniels<\/a> is a board-certified podiatrist, president, and chief medical officer at WeTreatFeet Podiatry. Jordan Langhough<\/a> is a certified personal trainer, registered dietitian, and owner of JL Nutrition and Movement. Josh Schlottman<\/a> is a certified personal trainer and strength coach.<\/p>\n

But if you\u2019re wondering which one is better for weight loss, the answer is a bit complicated. \u201cRunning and walking can both aid weight loss. While running burns more calories per minute, it can also put you at a higher risk for injury, which could derail a weight loss program,\u201d says Kaleigh Ray<\/a>, a certified exercise physiologist and run coach. <\/p>\n

We\u2019ve got all the information you need on the benefits of walking or running, how to start a walking routine, how to go from walking to running, and which one will be better in helping you lose weight.<\/p>\n

Benefits of WalkingIt\u2019s accessible.<\/p>\n

\u201cI always start by saying that walking is one of the most accessible, low-impact activities out there,\u201d says Mikel Daniels<\/a>, a board-certified podiatrist and the Chief Medical Officer at WeTreatFeet Podiatry. All you need is a pair of shoes, and if you\u2019re walking outdoors, clothing suitable for the climate. You can walk around your neighborhood, a local park, or even indoors\u2014mall walking<\/a> is popular for a reason! You can also walk on a treadmill or walking pad<\/a>.<\/p>\n

It decreases the risk of several diseases.<\/p>\n

According to research published in 2023<\/a>, walking for 30 minutes per day five days a week reduces the risk of cardiovascular diseases, type 2 diabetes, cognitive impairment and dementia.<\/p>\n

It can reduce symptoms of depression and anxiety.<\/p>\n

A meta-analysis of 75 scientific trials<\/a> found that regular walking (especially at a moderate intensity) is shown to reduce symptoms of depression and anxiety.<\/p>\n

It improves bone density.<\/p>\n

According to a study published in 2022<\/a>, premenopausal women who took a brisk walk for 30 minutes per day three or more times per week had higher bone mineral density compared with a control group. If increasing bone density is an important goal for you, you can also wear a weighted vest while walking<\/a>.<\/p>\n

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Benefits of JoggingIt burns more calories than walking.<\/p>\n

\u201cBecause running is a higher impact and higher intensity form of exercise, it burns more calories per minute than walking,\u201d says Jordan Langhough<\/a>, a registered dietitian and certified personal trainer. According to a calculator from the American Council on Exercise<\/a>, 30 minutes of running at a 12 minute pace burns about 272 calories, while walking for 30 minutes at a brisk pace burns 129 calories.<\/p>\n

It can help you live longer. <\/p>\n

Getting those miles in can really pay off! Research published in 2017<\/a> found that runners have a 25% to 40% reduced risk of premature mortality and live approximately three years longer than non-runners.<\/p>\n

It improves mood and executive functioning<\/p>\n

A 2021 study<\/a> published in Scientific Reports found that even 10 minutes of moderate-intensity running elicits a positive mood and increased executive function. <\/p>\n

It\u2019s a faster way to lose weight<\/p>\n

If weight loss is your primary goal, jogging will help you shed pounds more efficiently. \u201cRunning builds endurance, strengthens bones, and can help with weight management more efficiently than walking,\u201d says Daniels. \u201cThis is an essential, especially if you\u2019re short on time.\u201d<\/p>\n

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How to start walking or jogging<\/p>\n

Multiple experts emphasize that the important thing when you\u2019re starting a jogging or running habit is to start small. \u201cStart with a realistic goal,\u201d suggests Langhough. \u201cPrioritize consistency over intensity. Consistency is going to be what keeps you going. If you go out too hard or too fast, it will likely leave you feeling sore, possibly injured. So prioritize consistency over the all or nothing mentality.\u201d<\/p>\n

Josh Schlottman, a certified personal trainer and strength coach, says you should start by setting specific, achievable goals and writing them down. \u201cFor example, you\u2019ll walk 30 minute 5 times this week,\u201d he says. He also recommends scheduling your walks and treating them like appointments you can\u2019t miss. <\/p>\n

From there, you can find your baseline fitness level. A good metric would be how long it takes you to run or walk one mile. From there, Schlottman says you can very gradually scale up the intensity or duration of your sessions. But it\u2019s important to do so slowly. \u201cIt\u2019s very common to go too hard too fast in the beginning when you\u2019re motivated but it usually ends with either injuries or burnout,\u201d he says.<\/p>\n

Daniels suggests that you keep yourself motivated by finding something that brings you joy. \u201cWhether it\u2019s a scenic park, a favorite playlist, or walking with a friend, make it something that you want to do, and have a reward for doing it (like a smoothie!)\u201d<\/p>\n

If you find yourself getting bored with regular old walking, consider a walking exercise to build muscle<\/a>, such as backwards walking, skipping, or side walking. <\/p>\n

How to go from walking to jogging<\/p>\n

Kaleigh Ray, a certified exercise physiologist and run coach says before incorporating jogging into your workouts, it\u2019s important to make sure you have the appropriate gear. \u201cThe shoes you use for walking may not be suitable for running,\u201d she says. <\/p>\n

\u201cTo level up your walking routine, I suggest starting with 30-second to 1-minute intervals of running,\u201d Ray suggests. \u201cEven just three to five of these intervals incorporated into your typical walking routine can be a good first step. If 30 seconds is too long, don\u2019t feel bad about backing down to even just 10 to 15 seconds of running at a time.\u201d<\/p>\n

She also recommends that you don\u2019t try to run every day, instead starting with just two to three jogs per week. If you want to run more frequently, wait until you can handle your current training load well. \u201cThat means that your current sessions shouldn\u2019t leave you totally wiped out. You should see improvement from one week to the next.\u201d Once you\u2019re at this point, you can start jogging more often.<\/p>\n

Is walking or jogging better for weight loss? <\/p>\n

\u201cWhen it comes to weight loss, jogging generally takes the lead because it burns more calories per minute,\u201d says Daniels. \u201cBut here\u2019s the flip side, walking is more sustainable. I\u2019ve had patients who started with a slow walk around the block and, over time, lost weight steadily and kept it off because they could stick with the routine.\u201d<\/p>\n

He points out that jogging might be more effective in theory, but it\u2019s easier for people to get burnt out or injured doing so. \u201cWalking is the smarter, longer-term choice for most people,\u201d he says.<\/p>\n

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