Triumph Over Overweight by Marathon Walking
Tomasz Jankowski
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Diets Premium Expert • 16.03.2026
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Scientifically reviewed by a clinical dietitian:
This article has been peer-reviewed for adherence to IŻŻ, WHO, and PTGiP clinical nutritional standards.
| Diets Premium Expert Tomasz Jankowski | min read 4 min | Scientifically reviewed by a clinical dietitian 16.03.2026 |
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Key Takeaways
Running, being one of the most effective forms of physical activity, aids in weight loss. However, not everyone is capable of engaging in running or jogging as these activities can be very taxing on the joints, particularly for those who are overweight. Such forms of physical activity are not recommended for obese individuals, as well as those who have circulatory issues.
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What can substitute running?
One of the training exercises that can effectively replace running is jogging. It is a considerably superior alternative to jogging, particularly in the preliminary phase of training. For the majority of individuals, walking is not as draining as running. Therefore, it is feasible to traverse several kilometers without experiencing the same level of exhaustion and energy depletion as after a brief run. Jogging necessitates greater muscle involvement because the body lifts itself off the ground and securely descends on it. This process depletes a significant amount of energy. Additionally, it is not as pleasurable as jogging. Prolonged running frequently results in muscle and joint pain, as well as severe injuries. Consequently, the optimal solution is the fusion of these two activities, known as jogging. It is an excellent blend of a brief run and a walk. The walk facilitates the body's recuperation during brief intermissions following a run. This approach permits the traversal of a substantially greater distance than running exclusively. Furthermore, it introduces variety into the training regimen, preventing exercises from becoming tedious and monotonous. Jogging is undeniably one of the superior methods for enhancing fitness and shedding unnecessary kilograms.
Exercise plan
The first requirement is regular exercise. In the case of jogging, one can train up to five times a week. However, when it comes to running, it should be done a maximum of three times a week to allow for muscle recovery. If regular training is introduced, it will be the first step towards success. Begin with a 20-minute walk. The pace cannot be too slow, as it is important to raise the heart rate. Each day, the training should be extended by a few minutes. However, it is important to remember that this refers only to the time allocated exclusively to jogging, not considering warm-up or stretching exercises. Just like with any training, maintaining proper form during exercises is essential. One should focus on body posture. The spine should be straight, elbows drawn back, head lifted, and gaze directed straight ahead. This way, the spine will not be overloaded.
Why is it worthwhile to engage in walking?
As previously mentioned, walking is significantly less strenuous than running. It also permits control over the intensity of training and its adaptation to the ability of the exerciser. The body continuously regenerates, allowing for the covering of larger distances and thereby reducing the risk of injury. Training becomes a pleasure, not a duty. Moreover, walking can be practiced by anyone, regardless of age. Overweight or obese individuals often enthusiastically choose this form of physical activity, as they are frequently unable to run even short distances. Regular engagement in walking enables a gradual increase in physical endurance and also contributes to the diversification of training, making it more effective.
Marathon walking as an efficient weight reduction method
Scientists have confirmed that marathon walking is an excellent method for weight reduction, as it is one of the forms of interval training. According to studies, those who marched had even better physical condition than those who ran intensely. However, a suitable diet is equally important.
Instructions for marching exercises
Marching is not a form of training that requires significant effort. To begin this type of exercise, it is sufficient to have appropriate athletic shoes that will cushion the impact of jumps. Next, after proper warm-up, one should march for at least five minutes and then begin running. One should also pay attention to the end of the training, where a similar principle should be applied. At the end, it is also worth doing some stretching exercises that will help avoid possible injuries, pain, muscle cramps, and acids. Long-term practice of marching will allow for running and jogging. However, one should first get rid of excess fat tissue to avoid overloading the joints. Marching is becoming increasingly popular among middle-aged and older people, as well as those who have suffered serious injuries, during rehabilitation, and in many different conditions. It is also an interesting way to spend free time outdoors.
mgr Tomasz Jankowski
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Diets Premium team expert. Specializes in nutrition plans, strength sports, and training plans.
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