When it comes to using a treadmill for weight loss, one question arises again and again:
Should you walk or run for better fat burning results?
While both have benefits, the answer depends on your fitness level, goals, and how your body responds to different forms of cardio. Let’s break down the differences to help you choose the best strategy.
Running burns more calories per minute than walking. On average:
Running (8 km/h): ~600–700 calories/hour
Walking (5 km/h): ~250–300 calories/hour
But: Walking for longer durations with incline settings can match or even exceed running in fat-burning efficiency — especially for beginners.
Running targets calves, hamstrings, and glutes but comes with higher impact on joints.
Walking, especially on an incline, strengthens similar muscles with minimal joint strain.
Ideal for:
Running: Intermediate to advanced fitness levels
Walking: Beginners, overweight individuals, or people with knee/back pain
Fat loss is a game of consistency.
Running may burn more calories faster but can be exhausting or unsustainable.
Walking is easier to do daily and over longer periods without burnout.
Did You Know? The body burns more fat percentage-wise at lower intensities — like walking — especially when done in a fasted state.
Walk on a treadmill with incline (5–10%) for longer durations (45–60 min) if your focus is steady, joint-safe fat loss.
Run if you’re healthy, short on time, and want quick calorie burn with cardio conditioning.
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