For weight loss purposes, the only advantage of running over walking is that the former allows you to cover more distance in a shorter timeframe. However, it doesn't matter if you run or walk 3 miles (or any other distance) - the amount of energy (calories) your muscles will use will be almost identical, with maybe 10% more for running at maximum.
From a physics perspective, then, you'll still use almost the same amount of energy in either case. From the health perspective, running would definitely build more muscle endurance than moderate-power walking, but from the weight loss perspective - they're equal.
If you don't want to start with running, don't. Just walk around town. It will take you much more time to burn the same amount of calories, compared to if you ran, but you can still burn just the same amount.
Yesterday I did 15,000 steps and burned ~630 kcal just from that. I usually only walk around 5,000 steps daily, burning ~210 kcal. In other words, I increased my calorie deficit by 420 kcal/day, just by walking around more (and not even very fast). This change in deficit, needless to say, is highly significant. The body gains 770 calories from burning 0.1kg of fat, so 420 calories daily would make me lose 0.054kg more of fat mass every day, than I would have otherwise. Might not sound like a lot, but it builds up!
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from loseit - Lose the Fat http://bit.ly/2KcJsDw
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