When it comes to weight loss, strength, and overall health, we’re bombarded with a million different opinions about what’s “best.” Should you be running? Walking? Lifting weights? Doing Pilates? I’ve been there, and as someone who’s done it all (from long-distance running to strength training to Pilates), I’ve found that the most sustainable results come from a balanced, low-impact approach.
In this blog, we’ll break down the key differences in walking vs. running for weight loss, how walking can actually help you build strength (especially when you add a little Pilates into the mix!), and why I’m personally committed to walking 1,000 miles this year. Plus, I’ll share some of my go-to walking gear, tips for staying consistent, and a simple plan to get started. Let’s dive in—because you don’t have to run yourself into the ground to feel strong, confident, and lean.
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When it comes to weight loss, many people assume running is the better option simply because it burns more calories in a shorter amount of time. It’s true—running does torch more calories per minute than walking. But what’s often overlooked is that walking, while slower, can be just as effective for fat loss when you look at the bigger picture.
Walking and running impact your metabolism differently: running may give a temporary spike in calorie burn, but walking helps you stay in the fat-burning zone for longer periods without stressing your body. Studies have found that both walking and running can help reduce belly fat, though running may have a slight edge for high-intensity fat loss. For example, one study reported by Medical News Today found that women who participated in high-intensity exercise training lost significantly more belly fat than those who did lower-intensity exercise or no training at all over a 16-week period.
Still, walking offers a sustainable, low-impact option for fat loss, and according to The Nutrition Source, it comes with additional benefits like improved blood flow, lower blood pressure, and boost energy levels. It’s a form of movement that supports heart health, reduces stress, and promotes longevity—without the burnout or injury risk that often comes with running.
I’ve seen both the positives and the challenges of running in my own fitness journey. As an avid runner for years, I eventually started dealing with nagging knee injuries that forced me to scale back my mileage. That’s when I discovered walking as a way to stay active, get my cardio in, and keep my body moving. It’s been a total game changer for me, helping me build endurance and stay consistent while protecting my joints for the long haul.
In the conversation around walking vs. running for weight loss, walking often gets overlooked—despite how effective it is for fat loss, energy, and managing stress. People tend to chase quick fixes, thinking they need to go all out with intense workouts like running to see results. But the truth is, it’s the sustainable, consistent habits—like walking and Pilates—that really make a difference over time.
Walking doesn’t just help you burn calories; it also protects your body from injuries, so you can keep moving for longer. And let’s not forget the mental health benefits—walking is one of the easiest ways to boost your mood, clear your head, and reduce stress, especially if you can get outside in the fresh air. Here’s the part a lot of people miss: walking actually keeps you in the optimal fat-burning zone. That steady, moderate pace helps your body tap into fat stores for energy without spiking cortisol or leaving you feeling wiped out.
You’ve probably heard that 10,000 steps a day is the magic number for weight loss—but where did that even come from? The truth is, the idea of 10,000 steps a day wasn’t originally based on science—it actually started as a marketing slogan for a pedometer in Japan, according to Harvard Health. That said, it’s still a solid benchmark for getting enough daily movement. The key is finding a balance between steps and intensity. Yes, hitting 10,000 steps can help you burn calories, but it’s not all about the number—it’s also about how you move.
I love adding in brisk incline walks on the treadmill with ankle weights and light dumbbells in my hands—it’s a simple way to build strength while getting my cardio in at the same time. And if you’re a busy person like me, squeezing in those steps can feel tricky, but there are so many creative ways to make it happen. Think laps around the grocery store, pacing during school pickup, or adding a family walk after dinner. It all adds up—and it all counts.
Incline walking is one of the best-kept secrets for fat loss and building strength. When you add an incline—whether it’s outdoors or on a treadmill—you naturally increase your calorie burn, giving your body an extra fat-burning boost without having to move faster or add high-impact exercises. The uphill challenge also fires up major muscle groups like your glutes, hamstrings, and core, helping you build strength and tone as you walk. One key tip: make sure to engage your core while walking, especially on an incline. Think about pulling your belly button in and keeping good posture—this helps you get the most out of each step and avoid lower back strain. If you’re comparing walking vs. running for weight loss, incline walking offers a great middle ground—it’s more intense than flat walking but far easier on the joints than running.
The best way to make walking a true game changer for fat loss and strength is to create a plan that fits into your life and feels doable.
Here’s a simple sample walking plan for weight loss you can try:
The key is finding ways to make walking a consistent part of your week, even when life feels hectic. The little things really do add up—and they make a huge difference over time.
One of the best ways to make walking a regular habit is to have the right gear that keeps you motivated and makes your walks feel fun and easy. A walking pad is a total game-changer, especially for busy days when you’re stuck inside working or the weather isn’t cooperating. It lets you sneak in steps while taking calls, answering emails, or catching up on your favorite show. The right shoes also make a big difference—invest in a pair of sneakers that actually look cute and give your feet the support they need for longer walks. And don’t forget to make your walks enjoyable by popping on a podcast or playlist that keeps you entertained—sometimes the right playlist can make a 30-minute walk feel like it flies by!
This year, I set a personal goal to walk 1,000 miles—and it’s been one of the most rewarding things I’ve done for my physical and mental health. I wanted a challenge that felt achievable, didn’t require hours in the gym, and gave me the consistency I craved without the burnout. Walking has helped me reconnect with movement in a way that feels sustainable, calming, and energizing all at once. I’ve tracked my miles month by month, and each walk has become a moment to clear my head, build strength, and stay grounded. If you’re looking for a sign to start your own walking journey, this is it! You don’t have to aim for 1,000 miles—just commit to showing up consistently, even if it’s for 10–20 minutes a day. You’ll be amazed at how much it adds up—and how good you feel because of it.
Absolutely! While running does burn more calories per minute, it’s not always the most realistic option for long-term consistency. Personally, I’ve experienced this firsthand—being an avid runner, I love the rush from running, but the knee pain and fatigue makes it hard to run consistently. Walking, on the other hand, is something I can do almost every day without feeling burned out or sidelined by injuries. It’s low-impact, burns fat efficiently, and is much easier to stick with for the long haul.
The 10,000 steps goal is a great target to aim for, but don’t stress if you can’t hit it every day. Research shows that somewhere between 7,000 and 10,000 steps daily is a realistic and effective range for most people. For me, I find that 8,000–10,000 steps feels like the sweet spot—it’s enough to get in a solid walk, keep my energy up, and support my weight loss goals, but it doesn’t feel overwhelming on busy days. The key is to focus on consistency and movement throughout your day—not just one big walk.
Yes, for sure! Adding an incline—whether it’s a hill outside or a treadmill set to an incline—ramps up the intensity in the best way. It engages more muscles, especially the glutes, hamstrings, and core, and helps you burn more calories without having to go faster.
Walking definitely helps strengthen your legs, glutes, and core—especially when you add in hills, an incline, or weights—but it’s not a complete replacement for strength training. I always recommend adding in some simple bodyweight or dumbbell exercises to balance it out. For me, the combo of walking plus Pilates and light strength training has been the sweet spot—it’s low-impact, builds lean muscle, and helps me stay consistent without feeling exhausted or injured.
If you’re consistently walking 3–5 times a week, you’ll likely start to feel stronger, more energized, and even less stressed within just a few weeks. That’s been my personal experience—my mood was the first thing to shift, followed by my energy levels. After about a month of consistent walks, I noticed my clothes started fitting differently, and I felt leaner overall. The key is to stick with it, stay patient, and celebrate the small wins along the way. Progress takes time, but it’s so worth it—remember, this is a marathon, not a sprint!
Having the right gear can make a huge difference when it comes to staying consistent with your walking routine—especially if you’re comparing walking vs. running for weight loss. These are my go-to products for making walks more effective, enjoyable, and sustainable. Whether you’re walking indoors, outdoors, or on an incline, this list has you covered!
Add a gentle challenge to your walks with these sleek, stylish ankle weight bangles. They stay secure and comfortable while helping you tone your legs and boost calorie burn.
This adjustable weighted vest is perfect for intensifying your walks without sacrificing comfort. It evenly distributes weight across your torso, helping to build strength and endurance.
These 3 lb. dumbbells are ideal for walking workouts that include upper body toning—think curls, shoulder presses, and arm pumps on the go. The neoprene coating makes them easy to grip and sweat-friendly.
Say goodbye to blisters and foot fatigue—these compression ankle socks offer cushioned support and breathable fabric to keep your feet happy mile after mile.
Stay hydrated on every walk with this compact, easy-to-carry water bottle. It features a secure grip strap and even has room for your keys or cards—perfect for hands-free movement.
Track your steps, heart rate, calories burned, and more with this all-in-one fitness watch. It’s sleek, user-friendly, and helps you stay motivated with real-time stats on every walk.
Make your walks more enjoyable with AirPods Pro 2’s crystal-clear sound and noise-cancellation. Whether you’re listening to music, podcasts, or guided workouts, they stay snug and deliver great audio.
When it comes to walking vs. running for weight loss, it’s not about finding the “best” workout—it’s about finding the one you actually want to keep doing. For me, that’s been a mix of walking, Pilates, and strength training. Walking has helped me stay consistent, keep my body moving without injury, and feeling stronger. And honestly, what better time to start a walking routine than now? Summer is the perfect season to get outside, soak up the sunshine, and enjoy the warmer weather while you move your body.
Whether you’re looking to lose weight, build endurance, or simply feel better in your body, I hope this blog encourages you to lace up your sneakers, take that first step, and start building a walking routine that feels good for you. Remember, it’s not about perfection—it’s about progress.
Your Friend & Pilates Expert,
Kayla Brugger
Founder of PILATESBODY by Kayla
Founder of PILATESBODY On-Demand
Hi, I'm Kayla Brugger. Certified Pilates Instructor & Minnesota Mama of 2.
