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Running and Walking Programs for Losing Weight

Running and walking both burn loads of calories. Alone or combined, both of these workouts can help you lose weight. If you want to lose weight quickly, stick with a running program. When you cover the same distance, you burn more calories running than walking, according to Joanna Golub, nutrition editor at Runner's World. If you want a program that is gentler on your joints, focus on walking.

  1. Running Program

    • If you are looking for the workout program that leads to the greatest weight loss, go with running. Running is more intense than walking, which has a direct impact on weight loss. In a study published in “Medicine and Science in Sports and Exercise” in 2013, when runners and walkers worked out for the same amount of time, runners experienced 90 percent greater weight loss than walkers. Running 75 minutes per week helps control your weight, according to the Centers for Disease Control and Prevention. For a running program to lose weight, aim for 150 minutes per week, or about 30 minutes five days a week.

    Walking Program

    • If running is too intense on your body, walking is a less impactful alternative that still leads to weight loss. Brisk walking is a moderate-intensity activity. According to the American Council on Sports Medicine, 250 minutes or more per week of moderate-intensity physical activity can deliver clinically significant weight loss. If you head out for a 50-minute brisk walk five days a week, then you should lose weight.

    Combining the Two

    • An interval workout combines both walking and running, so you get the best of both worlds. The running sends your heart rate skyrocketing, while the walking is kinder on your joints. An example of an interval program is sprinting for two minutes followed by two minutes of walking. You burn about 30 percent more calories while sprinting, according to Runner’s World. Keep repeating until you hit 40 minutes.

    Dietary Changes

    • Your workout program needs to be at least a moderate intensity and 250 minutes long each week to lose weight. If you don’t have that much time, pay attention to your diet. According to the American College of Sports Medicine, combining moderate dietary restrictions with 150 to 250 minutes per week of moderate physical activity can lead to weight loss. Focus on eating more plant-based foods, such as fruit, vegetables and whole grains. Each day eat four servings of vegetables and three servings of fruit and use healthy fats. Also, try to limit your sugar consumption and keep meat consumption to 3-ounce portions.

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