Is Running Jogging or Walking Better for Weight Loss

In modern society we have so many things to increase convenience for our lives. Because so many things are taken care for us we find ourselves relieved of many physical duties which in past generations were common activities in a normal lifestyle. Because of this, most of us find ourselves carrying a few extra pounds around in the form of body weight. Many tend to ignore this situation and just increase the sizes in their wardrobe.

However, many choose to address the situation and look for ways to try to discard some of the excess baggage. One of the least expensive ways is to take up some form of walking or running. When I say, least expensive, I am not implying that there is not financial investment involved. In any exercise program there are different qualities of equipment one can employ. In this area, the focal equipment would be the shoes. You as an individual can decide which is best for you with just a little research.

In this article we are going to focus on which of three types of exercise will best help you attain your goal of weight loss. We shall compare and contrast running, jogging and walking. Then you can decide for yourself, “Is running, jogging, or walking better for weight loss for you”.


Let’s begin with the least strenuous, walking. A hint in buying your shoes. Some shoe makers design their shoes and specify what they are for, walking, running, or cross training. Choose a comfortable shoe from those designed for walking.

If you are very overweight or elderly or have not been athletically active in your life style, it would be wise to begin with walking. For elderly people this will probably be the best and regular exercise to begin and to continue.

Since we are addressing loosing weight, we should emphasize walking as always the beginning point. Whether you are just a little overweight or grossly overweight, walking will be a great way to awakening your body to the fact that it is going to begin to shed pounds.

The average walking speed of between 3 and 4 miles per hour will burn about 300 calories per hour. This will be a good beginning to loosing weight.

As with any situation where you have not been exercising it is a good practice to check with your physician before embarking on a program, especially if you are much overweight.


Most people think jogging is the same as running. I am not of that persuasion. Jogging, from my experience falls somewhere between walking and running. Walking is usually considered progressing at a pace which is no faster than about 4 miles per hour. Running is more in the range of 7 miles per hour or more. Jogging falls in the area between these two speeds in my estimation. Now the size of the person may cause that speed to vary depending on their height.

But to me, the main characteristic that defines jogging and sets it apart is how the locomotion propagates. In walking and in running the progress in the foot presentation to the ground is “heel and toe”. Check this out for yourself as you walk.

The presentation in jogging tends to be “toe to heel”. This type of approach adds an additional shock to the process of locomotion. This can put extra stress on the arch of the foot. If you are flatfooted this can end up being painful in the long run. If you are not “toe to heel” in your jogging you tend to be “flat”. In other words you are neither landing first on your toe or on your heel but landing on both at the same time. This, too, can lead to discomfort in the long run and will jolt the rest of your body with each landing step.

Jogging is not something I recommend.


Running is not for the beginner. If you desire to be able to run you should build to it gradually. If you are obese you may be stressing your body too much if you begin with running. As mentioned above, in beginning an exercise program, begin with walking and work your way up.

If you are just a little out of shape, you might begin your program with brisk walking. As you determine your level of ability you might graduate to running, but not too fast at first. Running is considered as moving 7 miles per hour or faster. Now your running may be a little slower as you are developing your exercise regimen.

The placement of the feet in running is very similar to that of walking. It is a “heel and toe” rocking motion. Because of the increase in the speed there are other factors entered into the equation.

Whereas in walking the arms are swinging, in running the arms are bent at the elbows and are pumping as they aid in locomotion as the body moves forward. The chest, back and abdominal muscles are engaged as they aid in the increased inhalation to supply more oxygen for the body. These factors are why running burns almost three times the calories per hour as does walking. But, because it is so strenuous, running should be the end product of exercising, not the beginning.

Additional info

As with any exercise program, one’s diet should be adjusted also. No matter which exercise for weight loss you choose you should define some type of diet plan with which to under gird it. If you keep on eating the same types and amounts of foods you will see some improvement, but if you want to really get healthy and raise your level of energy you will need to have a plan in your diet.

The simplest approach is one in which you cut back on caloric intake. You can lose weight by doing this, but it does not tend to produce the rise in energy that you would like to achieve by loosing weight. You can lose weight, but you should do more to promote increased energy.

The better approach is to study what your diet is now and see where adjustments should be made. If you eat a lot of “fast foods”, you might decide to cut back on those and replace them with some vegetables and whole foods that contain less processing. Along with this you can find a good vitamin supplement or supplements to help.

If you are very overweight and still need extra help in loosing that extra weight, there are good products which can help you keep focused on the weight loss goals. You can check out a few of those HERE  or  HERE!

Final Analysis

In determining whether running, jogging or walking is better for weight loss, you must be the final judge.

But, I do not recommend jogging, at all. I do recommend that any new weight loss exercise program begin with walking. Then as results come, gradually advance to running. Then under gird all of your exercise with a good diet with whole foods and a good vitamin and supplement complement.

Let me know what you think by leaving a comment below. 


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