Walking vs. Running: Which Is Better for Weight Loss After 40?

Trying to lose weight but unsure if you should be walking or running? This is one of the most common questions health and fitness professionals get asked about for weight loss.

While both can increase energy expenditure, each comes with subtle differences that make them better for different people.

In this article, we explore whether walking or running is better for weight loss. We cover which burns more fat, how they affect women over 40, and how they can be combined to improve weight loss.

Walking vs. Running — Which One Burns More Fat?

The biggest many want to know is which burns more fat, walking or running. Below we take a closer look at essential criteria to give you facts.

Calorie Burn Comparison per Minute

In terms of calories per minute, running is shown to burn more calories than walking. Evidence highlighted by the American Council of Exercise shows that a 160-pound man jogging will burn 12.4 calories per minute while walking will burn 8.7 calories per minute.

A 2012 study compared walking and running for 1600 meters to determine energy expenditure. Walkers were assigned to walk 86m/min and run 160m/min. Energy for those walking was 372.54 kilojoules (89.03 kcal), while those running expended 471.03 kilojoules (112.57 kcal), highlighting how effective running is for energy expenditure.

EPOC and Afterburn: Does Running Really Win?

EPOC which is short for post-exercise oxygen consumption which sources refer to as the increased rate of oxygen intake and calorie burning that occurs after exercise during the recovery period.

Higher intensities and durations are linked to greater EPOC. A 2024 study in particular showed that high-intensity interval training resulted in higher EPOC and total energy expenditure compared to moderate-intensity continuous training. This reveals how EPOC may increase with greater intensity.

VO₂ Max and Metabolic Adaptations

Regarding VO₂, research shows that walking VO₂ max was significantly lower than running VO₂. Similarly, metabolic adaptations are great with running due to greater intensity.

Sources explain the determinants of metabolic stress of physical activity are based on the type of exercise, intensity, nutritional status, individual experience level, age, and sex. Running generally is performed at a high intensity, leading to great metabolic adaptations.

How Walking and Running Affect Women Over 40

Many things must be considered when choosing walking and running. Below, we explore how factors such as joint impact, injury, hormones, and recovery after women over 40.

Joint Impact and Injury Prevention

Walking and running have different effects on joints and injury. For women over 40, the decline in estrogen can lead to increased inflammation, which research shows can result in muscle and joint pain. Because of this, it is understandable that many may want to avoid aggravation.

Walking is less explosive which is less stressful for the joints, making it great for women nursing an injury or experiencing joint pain, allowing them to improve aerobics fitness without aggravating their injury.

Meanwhile, running places greater impact and load on joints. However, it shouldn’t be written off as contrary to what many believe it may not be bad for our joints. Sources show that there is no clear association between running and knee osteoarthritis. In fact, it is suggested that running can be beneficial for knee cartilage health, transitioning nutrition from the synovial fluid to the cartilage and meniscus.

Choosing between walking and running comes down to personal preferences and what you are comfortable with. If you want to run but have joint pain, we recommend speaking to a physical therapist. They can provide a plan to help you start running safely.

Cortisol, Stress, and Midlife Hormones

Exercise has long been associated with improvements in reducing stress. Research shows that due to declining estrogen, women can experience elevated levels of stress, impacting mood and sleep.

A 2022 study revealed that physical activity effectively decreases cortisol levels and improves sleep. Moreover, additional studies showed that those who exercise regularly are more emotionally resilient to acute stress.

These benefits can prove invaluable for women during their 40s, allowing them to regain control of their stress levels, sleep, and quality of life.

Appetite and Sleep Quality

Running and walking can help curb appetite, improve recovery, and improve sleep quality. Women in their 40s can experience an increase in appetite due to the decline of estrogen.  Studies show that estrogen inhibits food intake, and when it declines it can lead to increased hunger, eating, and weight gain.

Exercise for 30–90 minutes has been shown to counteract this, by suppressing hunger and food intake. This is excellent for women in their 40s, helping them stay within their daily calorie allowance.

Regarding sleep, sources show regular exercise can improve sleep quality and duration, with individuals who exercise at least 30 minutes a day sleeping an average of 15 minutes longer. This combined with the above benefits of decreased stress, provides a considerable improvement in sleep.

Walking for Weight Loss

As we know, walking has been shown to increase energy expenditure. Sadly, due to its lower intensity, many view it as an inferior method for burning calories. However, this couldn’t be further from the truth.

Research shows that 10,000 steps per day, with 3,500 performed as bouts of moderate to vigorous intensity is associated with enhanced weight loss.

A 2015 study found that steady-state training which refers to cardio exercise at a low to moderate intensity, such as walking, was equivalent to HIIT training in untrained students. While HIIT isn’t running, it highlights how it can still be effective. Moreover, it is far less intense, which can make it easier to perform and adhere to, improving adherence and yielding greater results over time.

Walking is also gentle and accommodating for women who are beginning their exercise journey, and those who nursing injuries and carry excess weight. Providing an accessible form of cardio to all all experience levels.

Running for Weight Loss

Running on the other hand has always been associated with weight loss, and is believed to be one of the only ways to lose weight. As mentioned, running has a greater energy expenditure than walking in a shorter duration.

A 2023 study explored the effects of regular running on body weight and fat tissue, with participants required to run a minimum of 10 kilometers per week (participants ran more, averaging 21.6 to 31.4 km/week).

They discovered that regular running showed significant improvements in body composition, affecting body mass, body fat, and visceral fat.

Can You Combine Both for Better Results?

Choosing between walking and running can be challenging as they both come with great benefits. If this is you, maybe you should consider trying both! Below, we explore how you can program both in your training routine when to prioritize walking over running, and how to prevent burnout.

Sample Weekly Cardio Mix Plan

The following sample 5-day cardio plan contains both walking and running, allowing for two rest days. We list the schedule, exercise intensity, and training durations to ensure you are benefiting from both without burning out.

Mix Cardio Plan Weekly Schedule

Walking Plan

Running Plan

Listening to Your Body & Preventing Burnout

Like many types of exercise, performing a walking and running plan can lead to burnout. Sources suggest burnout and overtraining manifest with symptoms including:

• Fatigue
• Prolonged soreness
• Irritability
• Depression
• Poor sleep
• Poor performance
• Weak immune system
• Disinterest

Avoiding this requires you to listen to your body and adjust your program and plan based on your energy levels, soreness, and mental health. While walking sessions are far less and can seem inconsequential to overtraining, when they are stacked with running workouts it can compound, leading to burnout and overtraining.

If you are experiencing any of the above symptoms, we recommend swapping a rest day for added recovery. Additionally, consider performing a tapering week where you perform your walks and runs at a reduced distance of intensity. This will allow you to reduce the stress on your body and mind, while still maintaining cardiovascular performance.

To prevent training we also recommend:

• Eating enough calories, prioritizing
• Ensure adequate hydration
• Getting enough sleep (7–9 hours per night)
• Capitalize on rest day

When to Prioritize Walking Over Running (or Vice Versa)

Programming for cardio is rarely straightforward as scheduling, tiredness, fatigue, and muscle soreness can disrupt our schedule. When this happens it is completely normal to prioritize walking or running.

One of the obvious times to prioritize walking over running is when you are feeling, particularly tired and fatigued from injury and daily life. Sure, getting out for a run can boost energy levels, however, when we are fatigued and sore, sometimes a short break can make a world of difference for our mental and physical health.

Conversely, if you feeling physically and mentally well-rested, consider changing your daily walk to a run. There is no hard and fast rule when changing. Just gauge your energy levels and preferences and go for it.

Recap: Which Is Better for You Right Now?

Choosing between walking versus running comes down to your training goals, any current conditions, and personal preferences.

For those with less experience, mobility, and injuries, walking is gentle on joints and is accessible for anyone to increase energy expenditure for weight loss.

Walking on the other hand is far more intense, and places greater stress on joints. This makes it a suitable individual without injuries.

If Your Goal Is Fat Loss

If fat loss is your goal, we recommend a combination of walking and running to maximize energy expenditure. As we know, running has a higher energy expenditure in short durations compared to walking. However, walking at a low-to-moderate intensity is great for burning those extra calories and keeping your calorie deficit.

A combination of the two increases energy without the need to run every day, which can place considerable stress on the body.

If Your Goal Is Energy and Consistency

If you are looking for a boost of energy and consistency with your training, then it has to be walking. Sure, running can be performed consistently, however, some may find the increased intensity challenging to maintain long-term.

Walking on the other hand is far less strenuous on the body, significantly lowering the barrier to entry.

If Your Goal Is Longevity and Joint Health

For those looking for longevity and to preserve joint health, both can safely be performed, however, with a condition that you must prioritize recovery and rest days. Beyond this, we recommend choosing the one you enjoy. This will improve adherence to your programming, leading to great weight loss over time.

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