Wits & Weights | Fat Loss, Nutrition, & Strength Training for Lifters

Walking vs. Running for Fat Loss and Longevity (Brad Kearns) | Ep 286

Feb 21, 2025

Brad Kearns, a former pro triathlete and co-author of 'Born to Walk,' explores the surprising benefits of walking over running for fat loss and longevity. He argues that chronic cardio can sabotage metabolism and lead to laziness. Kearns highlights that walking is anabolic while running is catabolic, challenging the belief that running is essential for fitness. He also discusses how most calorie burn calculations are inaccurate and offers insights into effective sprinting techniques. This conversation could change the way you approach your workouts!

01:04:58

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Brad Kearns

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Quick takeaways

Chronic cardio, especially running, may hinder fat loss and metabolism, while walking can yield better results with less risk of injury.

Humans evolved for both endurance and short bursts of speed, suggesting a balanced approach that includes walking aligns with natural movement patterns.

Sprinting provides fast benefits for fat loss and muscle growth in a more efficient manner, contrasting with the drawbacks of prolonged running.

Deep dives

Challenging Chronic Cardio

Chronic cardio, particularly through activities like running, can be detrimental to metabolism and fat loss efforts. When engaging in excessive endurance training, individuals may experience a range of negative effects, including increased injury risk and inefficacious fat burning. For many, especially those not well-adapted to such high-stress workouts, running can intensify wear and tear on the body rather than benefit it. Consequently, alternatives like walking can stimulate metabolism more effectively while reducing the chances of injury and maintaining healthy body composition.

Intro

2min

Running: Benefits and Risks

7min

Rethinking Exercise and Metabolism

8min

Balancing Activity: The Power of Combined Training

4min

Walking vs Running: Unpacking Their Effects on Fitness

18min

Balancing Endurance and Indulgence

10min

Embracing Zone One: The Power of Low-Intensity Exercise

13min

Embracing Lifelong Athleticism and Challenge

3min

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Are your long runs and cardio sessions actually making fat loss harder? Could walking be more effective for your physique and longevity?

I bring on former pro triathlete and Olympic coach Brad Kearns to challenge the conventional wisdom around running and fat loss. Brad explains why chronic cardio may sabotage your metabolism, increase your appetite, and even make you lazier.

Brad Kearns is a two-time US national champion and a former #3 world-ranked professional triathlete. He is the co-author of Born to Walk with Mark Sisson. Brad is a coach, researcher, and speaker focused on longevity, fat loss, and performance.

Today, you’ll learn all about:

02:12 – Why running is the second most dangerous sport after football
06:19 – The genetic flaw in the argument that humans are "Born to Run"
09:34 – How chronic cardio affects metabolism and fat loss
14:27 – Why most calorie burn calculations are totally inaccurate
20:56 – Walking is anabolic, running is catabolic—here’s why
30:02 – The best way to sprint for fat loss (without burnout)
39:09 – Why endurance runners tend to be lazier throughout the day
45:46 – The fat max heart rate and why most people run too fast
55:36 – How to run without destroying your metabolism or joints
1:04:13 – Outro