Walking vs Running

During my fitness journey, I’ve had to answer many questions as I tried to design the best workout routine and the ideal dieting strategy for my goals. An interesting idea that I stumbled upon from social media was that walking with an incline burns more fat than running. I decided to fact check this with some of my own research to see the science behind its validity.

Questions:

  1. What is the difference between weight loss and fat loss?

  2. How useful is cardio for weight loss and fat loss?

  3. What is the difference between a low fat diet and a low carb diet?

Weight Loss vs Fat Loss?

Yes, there is a difference between weight loss and fat loss.

Weight is the total mass of the body, which is typically measured in kilograms (kg) or pounds (lbs). This includes muscles, bones, water, organs, fat, and everything else in the body. It doesn’t differentiate between muscle, fat, or other tissue. Two individuals of the same weight can have drastically different body compositions as seen in this image below. Weight gives a general idea of size, but doesn’t reveal the whole picture of health or fitness. Most common way to measure weight is by a traditional weight scale.

Body fat is the percentage (%) of the body weight that is made up of fat tissue. This indicates the amount of fat relative to lean body mass (muscle, bones, organs, etc.). High body fat percentage can signal health risks, even if your weight falls within a “normal” range. Body fat percentage is a better indicator of health, fitness, and risk for chronic diseases. The most common method for measuring body fat is a DXA scan, which must be conducted by a trained professional. While highly accurate, DXA scans can be expensive. A more affordable alternative is a smart scale, which is widely available on Amazon and in other stores. I personally use a Renpho smart scale from Amazon, measuring myself weekly to track progress. Additionally, I undergo a DXA scan every six months for a more accurate assessment, as I was advised that more frequent scans are not recommended due to radiation exposure. Although smart scales are less accurate than DXA scans, they offer a decent estimate, making them a great option for those looking to track their body composition affordably. I find having a smart scale at home convenient, as it allows me to actively monitor changes in weight, body fat, and other useful body metrics.

How useful is cardio?

Cardio can be a useful tool for weight loss and fat loss, but its effectiveness depends on several factors, including diet, overall activity levels, and individual body composition goals.

Weight loss occurs when you burn more calories than you consume (caloric deficit). Cardio helps increase calorie expenditure, making it easier to create and maintain this deficit. However, diet plays the biggest role. It's much easier to control calories through food intake than to out-exercise a poor diet.

Steady-state cardio (e.g., jogging, cycling, walking) is effective for burning calories, but excessive amounts without strength training can lead to muscle loss. If the goal is fat loss while maintaining muscle definition, combining cardio with strength training is ideal. Lifting weights helps preserve lean muscle, keeping metabolism high and preventing the "skinny fat" look. Additionally, focus on diet by managing calorie intake and prioritizing protein for muscle retention.

Moderate cardio can help suppress appetite in some people, making it easier to stick to a caloric deficit. Excessive cardio, however, may increase hunger and lead to overeating, which could negate someone’s efforts.

Low Fat Diet vs Low Carb Diet

Carbohydrates (carbs) and fat are known as macronutrients, along with the third primary macronutrient, protein. Macronutrients are the nutrients a body needs in large amounts to provide energy and support bodily functions. Carbs are the body’s primary energy source for high-intensity activities (e.g., sprinting, heavy lifting, HIIT). Fat is the body’s primary energy source for low to moderate intensity activities (e.g., walking, jogging, steady-state cardio). As for protein, it is the last resort for energy, mainly during starvation, extreme endurance events, or if carb and fat stores are low.

Summary:

  • High intensity = Carbs are primarily burning.

  • Low/moderate intensity = Fat is primarily burning.

  • Long duration = Fat gradually takes over as the storage of carbs (glycogen) depletes. 

  • At rest = Mostly fat, but also some carbs.

Understanding how the body uses carbs vs fat as energy helps explain what our body burns while we are running vs walking and how they play in our health goals.

Conclusion

Ultimately, nothing can beat the effectiveness of a good diet for both weight loss and fat loss. However, for the main question we are answering, running is a high-intensity activity which will burn carbs, while walking is a low intensity activity that will burn fat. Additionally, walking on an incline activates more muscles, especially the glutes, hamstrings, and calves. This increased engagement boosts calorie burn and encourages fat oxidation.

If your goal is to get lean while keeping muscle, prioritize fat loss strategies: strength training with controlled cardio (low/moderate intensity) and a high-protein diet. If you just want to lose weight quickly, aggressive cardio (high intensity) with a calorie deficit will work, but at the risk of losing muscle, because the goal of weight loss is to reduce overall body weight, which includes fat, muscle, and water weight.

Published: Feb 16, 2025