🏃‍♀️ Is Running the Best Way to Lose Weight?

(The Surprising Truth You Need to Know About Running and Weight Loss)

Dr. Valerie Maxsam, PsyD August 12, 2025

A woman walking outdoors with headphones and a smile

Meet Kim 👟

Kim has a solid routine. She eats healthy, sleeps well, and works out regularly. For the past few months, she’s been running two to three times a week, hoping to shed the last 10 pounds. But here’s the problem—her weight hasn’t budged.

In fact, she’s starting to wonder:

Could running actually be making it harder for her to lose fat?

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💡 The Cortisol Connection

Before we throw running under the bus, let’s talk about cortisol.

Cortisol diagram (Copyright Dr. Valerie Maxsam, PsyD)

Cortisol is your body’s primary stress hormone. It’s produced by the adrenal glands and plays a key role in:

• Managing how your body uses carbs, fat, and protein

• Controlling inflammation

• Regulating blood pressure and blood sugar

• Responding to stress

  
  

In short bursts, cortisol is helpful—it gives you energy, sharpens your focus, and helps your body handle challenges. But when cortisol stays high for too long (like from extended, intense workouts or chronic life stress), it can:

• Signal your body to hold onto fat—especially belly fat

• Make recovery harder

• Disrupt muscle repair and growth

  
  

Why does this matter for runners? Long, intense runs can spike cortisol. If your stress is already high from work, family, or lack of rest, running can sometimes add to the problem instead of solving it.

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⚡ Fat Fuel vs. Glucose Fuel — Why It Matters

Think of your body like a hybrid car—it has two fuel sources:

1. Glucose – your quick “premium” gas, made from the carbs and sugars you eat.

2. Fat – your slow-burning “battery,” stored on your body.

   
   

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🚀 When You Use Glucose as Fuel

• Your body burns carbs first because they’re easy to access.

• This happens during high-intensity workouts (like sprinting or long-distance running).

• Downside: Glucose burns fast—like throwing paper on a fire—so your energy drops quickly and hunger returns sooner.

• You’re not tapping into stored fat as much, which can slow fat loss progress.

  
  

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🔥 When You Use Fat as Fuel

• Fat is a steady, long-lasting energy source.

• Your body turns to fat during lower-intensity, steady activities like brisk walking or light cycling.

• Big benefit: You’re directly using stored body fat—exactly what you want for fat loss.

• Fat burning keeps energy stable and avoids the “sugar crash” feeling after workouts.

  
  

Glucose and Fat Diagram (Copyright Dr. Valerie Maxsam, PsyD)

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🥇 Walking vs. Running for Fat Loss

Here’s what the research says:

• Running burns more calories per minute than walking.

• Walking, especially brisk walking, burns a higher percentage of fat for fuel.

  
  

Why?

• Running = higher intensity → uses more glucose (sugar) for energy.

• Walking = lower intensity → taps into fat stores more effectively.

  
  

And since most people want fat loss, not just calorie burn, walking can sometimes be the smarter choice—especially if your goal is sustainable weight loss without spiking cortisol.

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📅 The Balanced Workout Plan

Instead of all running or all walking, here’s a science-backed mix that works for fat loss, fitness, and hormonal balance:

✅ 5 days/week: 30 minutes of walking or moderate cardio (like light cycling or swimming)

✅ 1–2 days/week: HIIT (High-Intensity Interval Training) for quick, effective calorie burn

✅ Mix in strength training: At least 2 days a week to maintain muscle

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💬 Final Takeaway

Of the two, walking is generally better for burning fat, while running is more effective for building cardiovascular endurance.

Woman working out in a gym

But if you’ve been running hard and not seeing results—especially if you feel tired, stressed, or stuck—it might be time to slow down and let walking (plus a little HIIT) do the heavy lifting for your fat loss goals.

If your goal is fat loss, walking—especially brisk walking—keeps you in a lower-intensity, fat-burning zone while reducing stress on your body. If your goal is to improve heart and lung capacity, running offers a stronger challenge to your cardiovascular system. The best approach? Choose the one that aligns with your goals, or combine both for a balanced fitness routine.

Remember: The best workout is one you enjoy, can stick with, and that supports—not stresses—your body.

Three women walking in the park

📌 Quick Summary Table

Exercise Type	Best For	Watch Out For
Walking / Moderate	Fat burning, low stress	Slower calorie burn per minute
Running	Quick calorie burn	Higher cortisol, higher impact
HIIT	Time-efficient fat burn	Needs proper recovery

🎯 Your Next Step

This week, try swapping one of your runs for a brisk walk. Add in one HIIT session. Track how your body feels—you might be surprised at the results.

Next Blog: Breaking Free from the Weight of Others’ Expectations

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