Guide to Walking for Weight Loss

There is almost nothing negative to say about walking—it’s relaxing, it’s good for your body, and it doesn’t require any special skills. For most people, walking never becomes competitive or stressful. A couple of daily short strolls can do wonders for your mood and your health.

Walking can also be a heart-pounding, calorie-burning workout that helps fight inactivity and its related metabolic diseases. In this Walking for Weight Loss guide, we’re going to explain exactly how to intensify your walks for maximum health effects without feeling pressure to break into a run if that’s not an option for you.

What’s so beneficial about walking? A 2023 GeroScience article found that brisk pace walkers—about 3 to 4.5 miles per hour—have a lower risk of dying from cardiovascular disease, lower risk of stroke, and lower risk of dementia, among other markers of better health, than slower-paced walkers. That range is equal to walking a 20-minute to 13-minute mile.

Short bursts of brisk walking—even just 10 minutes per day, every day for a week—provide a host of benefits, including boosted fitness, improved mood, and a 15 percent lower risk of early death, according to research. If you do go out for longer, 30-minute stretches of brisk walking, that can fit the bill for a moderate-intensity workout, which the American Heart Association recommends.

For these reasons, walking is considered a form of cross-training for runners, and it is especially important to do on non-running days. If you aren’t a runner, becoming a walker is a great way to start an exercise program (and possibly transition into run/walk pacing).

Understanding the Realities of Weight Loss
Walking can potentially lead to weight loss, but changing your weight and body composition is more complicated than just calories in and calories out.

If you build muscle and lose fat, your overall body weight may stay the same, but your body composition will change. To better understand the nuances of the weight loss journey of athletes, check out the Running for Weight Loss—the holistic Runner’s World guide to knowing the proper way to train, fuel, and process the challenges that come with a weight loss goal

• Strength Training: Building muscle is important for health and longevity, weight loss, and improved walking. We recommend using the Runner’s World Guide to Strength Training during these 12 weeks to accompany your new walking workout.
• Mobility and Flexibility: Increasing the intensity of your walks will challenge your muscles, as well as the tendons and ligaments that support those muscles. To protect your body from injury, we suggest doing this mobility warmup before each walk (it’s short!). When you need an effective total body flexibility session, try this routine.
• Nutrition: There is no diet that guarantees you will lose weight and keep it off. Instead, consider adopting something like a healthy Mediterranean eating plan, which focuses on whole grains, unsaturated fat, and lean proteins, as well as fresh fruits and vegetables. You need healthy carbs and fat for energy and protein to help your muscles recover from your strength workouts.
• Form: Eyes up and focused a few feet in front of you, arms bent at the elbows and swinging with purpose from front to back (not crossing in front of your torso), shoulders pulled away from your ears, abs contracted gently, and butt pulled in (not tilted out).

Benefits of Walking
While you have heard you should strive to walk 10,000 steps every day, that number is not based on science. In fact, says Dell, when you are walking to lose weight, “getting your heart rate up, walking after meals, and taking multiple walks per day are together more important than focusing on the number of daily steps that you take.

Frequently Asked Questions
Yes, it’s as easy as going outside (or getting on a treadmill) and putting one foot in front of the other. Your workouts will benefit if you have the right gear, eat the right foods, and, of course, get some answers to your walking questions.

What are the best walking shoes for weight loss?
Wearing the right shoes can make longer, more frequent walks feel easier and help reduce injury risk. Look for walking shoes with comfortable cushioning, flexibility, and support that match your walking style and goals.

Can I wear running shoes for walking workouts?
Yes! Many running shoes work well for walking, especially if they’re lightweight and supportive. The key is choosing footwear that feels comfortable for steady, heel-to-toe movement over longer distances.

How can I fit more walking into my workday?
Simple habits like walking during phone calls, taking short movement breaks throughout the day, parking further away in the store parking lot, or going for a walk after dinner in the evening can significantly increase your daily step count without disrupting your life.

Is walking while working actually effective for weight loss?
Staying lightly active throughout the day can help burn more calories than sitting for long periods. This is even true if you are active with something like a run at some point during the day. Extra slow, steady movement adds up when done consistently.

Do I need a treadmill to walk indoors for weight loss?
Not necessarily. An under-desk treadmill or compact walking pad can make it easier to stay active indoors, especially during bad weather or long workdays.

Do I need a fitness watch to track my walking for weight loss?
A fitness watch or activity tracker can help you stay motivated and measure progress by tracking steps, heart rate, calories, and more intervals. Many models also offer goals, reminders, and easy walk tracking to keep you consistent.