Walking vs. Running: Which is Better?

To be honest, I’m not the biggest fan of cardio. Both personally and fact-wise. I love pushing weights, but the thought of running around the streets or the park - let alone on a treadmill - used to make me shiver. And also, science suggests that if you had to decide between cardio and strength training, the latter has even more beneficial effects on our health and physique. However, research also shows that cardio - aka moving our body - also has some pretty positive effects on our physical and mental health. Since I learned about this, hitting 10k (ish) steps a day has kind of become my newest obsession - often walking, but nowadays sometimes running, since running has its own special perks.

So if you want to up your cardio game but are unsure whether running or walking is the better option, keep on reading. I’ll break down the perks of each to help you discover which option is the better one for you.

Caloric Burn and Weight Loss

It seems obvious that running burns significantly more calories than walking. While it’s true that running can burn more calories in a shorter amount of time, walking can still be an effective tool for fat loss. Research shows that a brisk walk can burn around 300-400 calories per hour, depending on your weight and pace. On the flip side, running may burn approximately 600-800 calories in the same time frame. But, as with most things, the key lies in consistency and enjoyment. If you prefer walking, you’re more likely to stick with it, which ultimately contributes to long-term weight loss success.

For me, for example, walking is way easier to incorporate into my daily life - I just try to walk (or bike) everywhere. Running is something I can easily do on my 5th workout day where I take a break from strength training, but running daily wouldn’t work for me. Plus, as mentioned before, I personally simply enjoy walking a lot more.

Joint Health and Injury Risk

One of the significant advantages of walking is its low impact on joints. It’s less likely to cause injuries like sprains, strains, or stress fractures compared to running, making it a safer option for many people. Especially if you have pre-existing joint issues or are just starting your fitness journey, walking may be the better choice. If you do decide to run, make sure that you use proper form and gradually increase your mileage.

Cardiovascular Benefits

Both walking and running have been shown to improve cardiovascular health. Studies suggest that running can provide more significant benefits in terms of heart health and endurance due to its higher intensity. However, walking can still lower the risk of heart disease, improve circulation, and contribute to overall heart health, especially when done consistently. If you’re just starting or prefer a gentler approach, walking can be an excellent way to enhance your cardiovascular fitness without overwhelming your body. If you want to go for efficiency in terms of cardiovascular health benefits, opt for running.

Mental Health and Stress Relief

As any form of physical exercise, both walking and running can be beneficial for mental health, helping to reduce anxiety and improve mood. The rhythmic motion and the opportunity to enjoy nature while walking can be meditative, while running often leads to what many call a "runner's high," a state of euphoria due to endorphin release. So both types of cardio can be wonderful for better mental health, less overthinking, mental recovery, and stress relief. Ultimately, the best option for mental well-being is the one you enjoy most - whether it’s a peaceful walk in the park (pun intended) or an exhilarating run.

The Bottom Line: Choose what works for you

In the end, whether you choose to walk or run depends on your personal preferences, routines, fitness level, and health goals. Both types of cardio offer big benefits and at least one of them shold be incorporated into a well-rounded fitness routine - if possible, daily. Consider alternating between walking and running, or choose one that fits your lifestyle and brings you joy. Remember, the best exercise is the one you can commit to regularly.

Sources

Kobayashi Y, Long J, Dan S, et al. Strength training is more effective than aerobic exercise for improving glycaemic control and body composition in people with normal-weight type 2 diabetes: a randomised controlled trial [published correction appears in Diabetologia. 2024 Aug;67(8):1725-1726. doi: 10.1007/s00125-024-06135-2]. Diabetologia. 2023;66(10):1897-1907. doi:10.1007/s00125-023-05958-9

Strasser B, Schobersberger W. Evidence for resistance training as a treatment therapy in obesity. J Obes. 2011;2011:482564. doi:10.1155/2011/482564

Willis LH, Slentz CA, Bateman LA, et al. Effects of aerobic and/or resistance training on body mass and fat mass in overweight or obese adults. J Appl Physiol (1985). 2012;113(12):1831-1837. doi:10.1152/japplphysiol.01370.2011