Walking vs Running for Fat Loss: What Works Best in Your 40s

Running used to “work”. Now your knees hurt, your hunger’s through the roof, and your body isn’t changing. Sound familiar?

Here’s the truth: fat loss in your 40s has less to do with how sweaty you get  and more to do with how smart your cardio is.

Running: Pros + Cons

• Burns a lot of calories (during the workout)

•  Great for endurance

•  Can spike cortisol

•  Harder to recover from as you age

• Often increases hunger + cravings

 Walking: Don’t Sleep on It

• Low-impact, low-stress

•  Doesn’t mess with hormones

•  Easy to recover from

• Supports fat loss when paired with strength training

• Keeps blood sugar + mood stable

Walking isn’t a downgrade — it’s a strategy.

So What’s “Best”?

For most women in their 30s–40s:

Strength training 3–4x/week + daily walks + 1–2 short cardio sessions = gold.

More running ≠ more fat loss.

Better recovery, lower stress, and smart programming = sustainable results.

Want a cardio routine that works with your hormones?

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Grab my free guide: Cardio by Hart. I’ll show you how to make cardio count without wrecking your body or schedule.If you’re looking for a more tailored program, reach out to me and we’ll set up a time to chat about your fitness goals.

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