Is Running or Walking Better for Your Health?
The truth is, there’s no one-size-fits-all answer. Walking and running each offer unique health benefits, and the “better” choice depends on your goals, fitness level, and lifestyle. In this article, we’ll dive deep into the science behind both activities, compare their impacts on physical and mental health, and help you decide which one—or maybe both—fits your needs. Let’s lace up and explore!
The Basics: Walking vs. Running
Before we get into the nitty-gritty, let’s break down what walking and running actually are. Walking is a low-impact, moderate-intensity exercise that most of us do every day without even thinking about it. It’s gentle on the body and requires no special equipment beyond a comfy pair of shoes. Running, on the other hand, is a high-impact, vigorous activity that ramps up the intensity. It involves more muscle engagement, faster calorie burn, and a bigger cardiovascular challenge.
Both fall under the umbrella of aerobic exercise, meaning they use oxygen to fuel your muscles over an extended period. According to the American Heart Association, adults should aim for at least 150 minutes of moderate aerobic activity (like brisk walking) or 75 minutes of vigorous activity (like running) per week for optimal health (https://www.heart.org/en/healthy-living/fitness/fitness-basics/aha-recs-for-physical-activity-in-adults). So, whether you walk or run, you’re already on the right track—but let’s see how they stack up.
Health Benefits of Walking
Walking might seem basic, but don’t underestimate its power. It’s a gateway to better health that’s accessible to almost everyone, regardless of age or fitness level. Here’s what walking can do for you:
1. Improves Heart Health
Brisk walking strengthens your heart and lowers your risk of cardiovascular diseases. A 2013 study published in Arteriosclerosis, Thrombosis, and Vascular Biology found that walking reduced the risk of heart disease by 9.3%, compared to running’s 4.5%—showing that pace and consistency matter more than intensity (https://www.ahajournals.org/doi/full/10.1161/ATVBAHA.112.300878). It also helps lower blood pressure and cholesterol levels.
2. Burns Calories and Supports Weight Loss
Walking burns fewer calories per minute than running, but it’s easier to sustain for longer periods. For example, a 155-pound person burns about 298 calories walking at 3.5 mph for an hour, according to Harvard Health Publishing (https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights). Over time, this adds up—especially if you’re consistent.
3. Low Impact, Joint-Friendly
Unlike running, walking doesn’t pound your knees, hips, or ankles. This makes it ideal for people with arthritis, joint issues, or those recovering from injury. The Arthritis Foundation recommends walking as a safe way to stay active without aggravating joint pain (https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking).
4. Boosts Mental Health
Walking isn’t just good for your body—it’s a mood-lifter too. Studies show that a 30-minute walk can reduce symptoms of depression and anxiety. A 2019 review in The British Journal of Sports Medicine found that walking outdoors, especially in nature, enhances well-being and reduces stress (https://bjsm.bmj.com/content/53/12/779).
5. Easy to Start and Stick With
You don’t need a gym membership or fancy gear to walk. It’s free, flexible, and fits into busy schedules. Whether it’s a stroll around the block or a power walk during your lunch break, walking’s simplicity is its strength.
Health Benefits of Running
Running takes things up a notch. It’s intense, efficient, and delivers results fast. If you’re looking to push your limits, here’s why running might be your go-to:
1. Maximizes Cardiovascular Fitness
Running is a powerhouse for your heart and lungs. It increases your VO2 max (the maximum oxygen your body can use during exercise), improving endurance and overall fitness. A 2014 study in Progress in Cardiovascular Diseases found that runners have a 30% lower risk of death from heart disease compared to non-runners (High-intensity interval training (HIIT)).
2. Burns More Calories, Faster
If weight loss is your goal, running has the edge. That same 155-pound person burns about 596 calories running at 5 mph for an hour—double what walking burns (https://www.health.harvard.edu/diet-and-weight-loss/calories-burned-in-30-minutes-for-people-of-three-different-weights). It’s a time-efficient way to shed pounds or maintain a healthy weight.
3. Strengthens Bones and Muscles
Running is weight-bearing, which means it stresses your bones in a good way, boosting density and reducing the risk of osteoporosis. It also engages more muscle groups—like your glutes, quads, and core—than walking, leading to greater strength gains over time.
4. Releases Endorphins
Ever heard of the “runner’s high”? Running triggers a flood of endorphins, those feel-good chemicals that leave you energized and happy. A 2016 study in Medicine & Science in Sports & Exercise confirmed that vigorous exercise like running enhances mood more than moderate activities (https://journals.lww.com/acsm-msse/fulltext/2016/03000/Exercise_Intensity_and_Mood_Alterations__A.14.aspx).
5. Builds Discipline and Resilience
Running isn’t always easy—it takes effort and commitment. Pushing through a tough run can build mental toughness and a sense of accomplishment that carries over into other areas of life.
Walking vs. Running: A Head-to-Head Comparison
Now that we’ve covered the benefits, let’s compare walking and running across key health factors to see how they measure up.
Calorie Burn and Weight Loss
- Winner: Running
Running burns more calories per minute, making it the faster route to weight loss. However, walking can be just as effective if you do it longer or add inclines. For example, walking uphill increases calorie burn without the impact of running.
Cardiovascular Health
- Winner: Tie
Both improve heart health, but in different ways. Running builds endurance faster, while walking offers steady, sustainable benefits. The key is intensity: a brisk walk can rival a slow jog.
Joint and Injury Risk
- Winner: Walking
Running’s high-impact nature increases the risk of injuries like shin splints, knee pain, or stress fractures—especially if you overdo it. Walking is gentler and safer for long-term joint health.
Mental Health Benefits
- Winner: Tie
Both reduce stress and boost mood, but running’s intensity may give a bigger endorphin kick. Walking, especially in nature, excels at calming the mind.
Accessibility and Sustainability
- Winner: Walking
Walking wins for ease and longevity. It’s less taxing, requires no recovery time, and suits all fitness levels. Running demands more effort and rest, which can be a barrier for beginners.
Who Should Choose Walking?
Walking is perfect if you’re:
- New to exercise or returning after a break.
- Managing joint pain, arthritis, or injuries.
- Looking for a low-stress, sustainable habit.
- Over 50 and focused on longevity—studies show walking regularly can add years to your life (https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3395188/).
Take Sarah, a 42-year-old mom I know. After years of inactivity, she started walking 30 minutes a day. Six months later, she’d lost 15 pounds, lowered her blood pressure, and felt more energized—all without pushing her body too hard.
Who Should Choose Running?
Running suits you if you’re:
- Aiming to maximize fitness or lose weight quickly.
- Already active and want a challenge.
- Short on time but want big results.
- Under 40 and injury-free—younger bodies often handle the impact better.
Consider Jake, a 28-year-old friend who took up running last year. He dropped 20 pounds in three months, shaved minutes off his 5K time, and swears by the post-run buzz. But he also had to ice his knees a few times—running’s not without its trade-offs.
Can You Combine Walking and Running?
Why choose when you can have both? Combining walking and running—think intervals or alternating days—lets you reap the benefits of each while minimizing downsides. For example:
- Interval Training: Alternate 2 minutes of running with 2 minutes of walking. It boosts fitness without overtaxing your joints.
- Hybrid Routine: Run three days a week for intensity, walk the other days for recovery.
A 2021 study in The Journal of Strength and Conditioning Research found that interval walking-running combos improved fitness and fat loss as effectively as steady-state running, with less fatigue (https://journals.lww.com/nsca-jscr/fulltext/2021/06000/effects_of_interval_training_on_fat_loss_and.12.aspx).
How to Get Started Safely
Walking Tips
- Gear: Invest in supportive shoes (try brands like Brooks or Asics).
- Pace: Aim for a brisk walk—about 3-4 mph—where you can talk but feel slightly winded.
- Goal: Start with 20-30 minutes, five days a week.
Running Tips
- Gear: Get fitted for running shoes at a specialty store.
- Form: Land mid-foot, keep strides short, and don’t overstride.
- Goal: Begin with 10-15 minutes, three days a week, and build up gradually.
The Mayo Clinic offers detailed beginner guides for both (Walking: Trim your waistline, improve your health and Seasonal affective disorder treatment: Choosing a light box).
Common Myths Debunked
- Myth: “Walking isn’t real exercise.”
Fact: Brisk walking meets the CDC’s moderate-intensity guidelines and delivers proven health benefits (https://www.cdc.gov/physicalactivity/basics/adults/index.htm). - Myth: “Running ruins your knees.”
Fact: A 2017 study in Arthritis Care & Research found runners have lower rates of knee osteoarthritis than sedentary people—impact strengthens joints when done right (https://onlinelibrary.wiley.com/doi/full/10.1002/acr.23292).
What Do Experts Say?
Dr. Paul Williams, a researcher at Lawrence Berkeley National Laboratory, has studied walking and running for decades. His work shows both reduce chronic disease risk, but running edges out slightly for longevity—runners live about three years longer on average (How does extreme exercise affect lifespan? Study offers new insight). Still, he emphasizes that consistency trumps intensity.
Fitness coach Lisa Johnson tells me, “Walking is the unsung hero. Clients who start with walking often build the confidence to run later. It’s about what keeps you moving.”
The Verdict: Walking or Running?
So, which is better for your health? It depends:
- Choose Walking if you value low impact, accessibility, and a gentle approach to fitness.
- Choose Running if you’re after quick results, peak cardiovascular gains, and a challenge.
For most people, a mix of both is the sweet spot—walking for daily movement, running for a periodic boost. Listen to your body, set realistic goals, and pick what you enjoy. After all, the best exercise is the one you’ll stick with.
What’s your take? Are you Team Walking, Team Running, or a little of both? Let’s keep the conversation going—your health journey starts with that first step (or stride)!