Curious about the best way to lose weight after 40? Explore Walking vs. Running to find what fits your goals, schedule, and body best.
Okay, let’s be real for a second—losing weight after 40? Not exactly a walk in the park (pun totally intended). Your body changes, your schedule’s probably packed, and let’s not even talk about the slower metabolism that shows up uninvited like a guest who won’t leave the party. But here’s the thing—movement still matters. Whether you’re walking, running, or dancing in your kitchen with a spatula in hand, you can lose weight and feel better doing it.
Now, a lot of people wonder: is it better to walk or run if you’re trying to drop a few pounds after hitting the big 4-0? Good question. And the answer isn’t one-size-fits-all (surprise!). So let’s break it down together—grab your sneakers, maybe a bottle of water, and let’s get into it.
Walking vs. Running: What’s the Real Difference? Let’s start with the basics. Walking and running are like cousins —they’re related, but they bring different vibes to the table.
Walking is that chill cousin who always shows up with snacks and good stories. It’s low impact, easy on your joints, and you can do it pretty much anywhere. Plus, it’s great if you’re easing into fitness or getting back on track after a break (we’ve all been there).
Running, though? That cousin is a bit more intense. High energy, all in, and definitely a calorie-burner. Running ramps things up—it gets your heart rate going, it pushes your lungs to work harder, and yep, it burns more calories faster than walking. But (and this is a big but), it also puts more pressure on your knees, ankles, and hips. So if you’re dealing with joint issues, running might be more of a challenge than a solution.
The Benefits of Walking: The Underrated Hero Let’s talk about walking first. Because honestly? It doesn’t get enough credit.
Walking, especially brisk walking (think: you’re late to a meeting but not running), can help you burn calories, lower your blood pressure, boost your mood, and even help balance your blood sugar. And it’s super friendly to your joints, which becomes more important the older we get. You don’t have to worry as much about injury, which means you’re more likely to stay consistent—and consistency is the secret sauce for weight loss.
Plus, walking is sneaky good for mental health . A quick walk around the block after dinner can help you digest food better and clear your head. It’s like hitting the reset button without needing to break a sweat.
How many calories does it burn, though? Well, it depends on your weight and how fast you’re walking. But on average, you’ll burn about 250–300 calories an hour if you’re walking briskly. Not too shabby, right?
The Benefits of Running: The Heavy Hitter Alright, now let’s give running its moment.
Running burns more calories in less time . So if you’re short on time and want to maximize your workout, it’s a strong contender. A 30-minute jog can torch around 300–450 calories, depending on your pace and weight. That’s a pretty big bang for your buck.
Also, running helps build muscle and improve cardiovascular health like crazy. Your heart gets stronger, your lung capacity goes up, and it even triggers the release of endorphins—that “runner’s high” everyone’s always talking about.
That said, it’s not without its risks. Running is harder on the body. Over time, the impact can lead to things like shin splints, knee pain, or even stress fractures if you’re not careful. And for folks over 40, recovery time tends to be slower than it used to be. You gotta pay attention to what your body’s telling you, or it’ll tell you the hard way.
So…Which One’s Actually Better for Weight Loss? Drumroll, please…
The answer is: it depends on you .
If you’re able to run without pain and you enjoy it? Great! It’s an efficient way to burn calories and lose weight. But if running feels like a punishment or causes your knees to scream every time your foot hits the ground, then guess what? Walking is just as effective in the long run (see what I did there?).
Because here’s the real deal—losing weight isn’t just about the number of calories burned in one session. It’s about what you can stick with, day after day, week after week. And walking often wins in that department. You’re more likely to keep walking consistently than keep up with a running schedule if it’s not your jam.
Also, walking can be done more frequently. You could walk 5–6 days a week without much recovery time, while running usually requires more rest between sessions to avoid injury. So in total, the calorie burn over the week can actually be pretty similar.
Getting the Best Results (No Matter What You Choose) So whether you’re a walker, a runner, or somewhere in between (hello, power walkers!), there are ways to get more out of your workouts.
Mix it up Try intervals. If you’re walking, add short bursts of faster walking or uphill climbs. If you’re running, throw in a few sprints. These changes keep your body guessing and help burn more calories.
Be consistent Even a 20-minute walk every day adds up. The trick is doing it regularly. Not perfectly. Not for hours. Just regularly.
Watch what you eat You’ve probably heard this one before: “You can’t outrun a bad diet.” And it’s true. You can walk or run for hours, but if you’re refueling with fast food and soda, the scale probably won’t budge much. Focus on whole foods—think fruits, veggies, lean proteins, and water like it’s your job.
Sleep matters, too Seriously. If you’re not getting enough shut-eye, your body holds onto fat like it’s preparing for a zombie apocalypse. Sleep helps with hormone regulation, appetite control, and recovery.
Track your progress Whether it’s steps, miles, or just “how you feel,” tracking helps you stay motivated. You can use apps, old-school journals, or even sticky notes on the fridge. Whatever works.
Bonus: What About Walking vs. Running? Now here’s a curveball—what if you didn’t have to choose?
That’s right. Why not do both? Some days you walk, some days you run. Or maybe you do both in the same workout. Run for a bit, walk to catch your breath, then run again. This combo approach can be super effective and way easier on your body than going all-out every time.
Plus, mixing it up keeps things interesting. Because let’s be honest: even the best workout gets old if it feels like a chore.
Final Thoughts: Pick What Feels Right If you take one thing away from all this, let it be this: the “best” workout is the one you’ll actually do . Over and over again.
For some, that’s lacing up and running a few miles before work. For others, it’s walking the dog twice a day and listening to a good podcast. Both can help you lose weight, feel better, and stay healthy after 40—and beyond.
So don’t stress too much about walking vs. running. Try both. See how you feel. And remember that moving your body is always better than doing nothing .
Now, go get those steps in. You’ve got this.
