When it comes to fat loss, the classic debate—walking vs. running—seems simple on the surface. Run harder, burn more, right? Not exactly. According to fitness coach Vel Bates, the answer depends less on speed and more on what’s happening inside your body while you exercise.
In a recent reel, Bates breaks down a common misconception: your body doesn’t burn the same type of fuel at every intensity level. “The body actually uses multiple energy sources when you work out,” he explains, noting that you’re either burning fat or carbohydrates (glycogen), depending on how hard you’re pushing yourself.
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The Fat-Burning Zone Explained
Bates points to something many people overlook—heart rate zones. Lower-intensity workouts, like walking, typically keep you in what’s known as Zone 2, where your heart rate sits around 120–145 beats per minute. “That is where your body is going to burn calories from fats,” he says.
This is why steady-state cardio—like brisk walking on an incline—can be surprisingly effective. You’re not gasping for air, but your body is quietly tapping into fat stores for energy.
Why Running Isn’t Always Better
Once you pick up the pace and start running, your heart rate climbs into higher zones. While that might feel more productive, your body actually shifts gears. “Now I just switched from burning fats to burning my carbs,” Bates explains.
At higher intensities, your body prefers quicker energy sources—namely glycogen—because fat takes longer to break down. So while running does burn more total calories in a shorter time, a larger percentage of those calories come from carbs, not fat.
The Bottom Line
If your goal is specifically to burn a higher percentage of fat, walking—or any low-intensity cardio—has the edge. Bates even suggests keeping it simple: hop on a treadmill, add a slight incline, and stay consistent. “You’re going to be good to go,” he says.
That said, running isn’t useless—it’s great for cardiovascular fitness, endurance, and overall calorie burn. The key is understanding how each type of movement supports your goal. You’re not “lazy” for choosing a walk over a run—you might actually be training smarter.
Walking keeps you in the optimal fat-burning zone, while running ramps up total calorie burn but relies more on carbs. The best approach? A mix of both, tailored to what you’re trying to achieve.
