When it comes to choosing the best exercise for your fitness goals, many people wonder: Is walking better than running? While running is often seen as a more intense workout, both activities offer unique benefits. Whether you should lace up your sneakers for a brisk walk or a high-intensity run depends on various factors, including your fitness level, goals, and personal preference.
According to Rachelle Reed, PhD, an exercise scientist, both walking and running contribute to your overall physical activity, which is key for maintaining health. The Centers for Disease Control and Prevention (CDC) recommends at least 150 minutes of moderate to vigorous exercise per week, meaning both walking and running can help you meet this goal. But which one is right for you? Here’s a deep dive into the health benefits of walking vs. running and how to choose the best option for your lifestyle.
The Benefits of Walking
Walking is an excellent low-impact exercise that’s easy on your joints and accessible to all fitness levels. It’s a great choice for beginners or those looking for a sustainable and enjoyable way to stay active.
Key Benefits of Walking:
✔️ Boosts cardiovascular health – Improves heart function and reduces the risk of heart disease.
✔️ Supports mental well-being – Walking, especially outdoors, can help reduce stress and improve mood.
✔️ Low-impact and joint-friendly – A great option for those with joint pain or recovering from an injury.
✔️ Encourages consistency – Easy to incorporate into daily life, making it ideal for forming long-term habits.
👉 Pro Tip: To maximize the benefits of walking, aim for moderate-intensity walks, where you can talk comfortably but not sing. Adding inclines, power walking, or resistance (such as ankle weights) can help increase the intensity.
The Benefits of Running
Running is a higher-intensity workout that can burn more calories in less time compared to walking. It strengthens the heart, lungs, and muscles while also offering mental health benefits.
Key Benefits of Running:
🔥 Improves cardiovascular fitness faster – Strengthens the heart and lungs more efficiently than walking.
🔥 Burns more calories – Running requires more energy, making it a powerful option for weight management.
🔥 Builds endurance and strength – Engages more muscle groups and increases overall stamina.
🔥 Boosts mood and mental health – Running releases endorphins, helping to combat stress and anxiety.
👉 Pro Tip: If you’re new to running, start slow with intervals—run for a few minutes, then walk, gradually increasing your running time.
Walking vs. Running: How to Choose the Best Option for You
The best workout depends on your fitness level, goals, and personal preferences. Here’s a quick guide to help you decide:
| Goal | Best Choice |
|---|---|
| Improve heart health | Both (Running for faster results) |
| Lose weight | Running (Higher calorie burn) |
| Low-impact exercise | Walking |
| Build endurance | Running |
| Reduce stress and boost mood | Both |
| Injury prevention or recovery | Walking |
🚶♂️ Choose Walking If: You’re a beginner, recovering from an injury, or looking for a low-impact exercise.
🏃♀️ Choose Running If: You want to maximize calorie burn, improve endurance, or get results in less time.
How to Transition from Walking to Running
If you’re interested in progressing from walking to running, follow these expert tips:
✅ Start with intervals – Alternate between walking and running (e.g., run for 1-2 minutes, walk for 3-5 minutes).
✅ Increase gradually – Avoid doing too much too soon to prevent injuries.
✅ Listen to your body – If you feel excessive soreness or fatigue, take rest days or alternate with walking.
✅ Use proper footwear – Invest in supportive running shoes to prevent discomfort and injury.
Final Thoughts: Walking or Running – Which Is Best?
At the end of the day, the best exercise is the one you enjoy and can maintain consistently. Whether you walk or run, staying active is the ultimate goal.
✔️ If you prefer a gentle, joint-friendly workout, walking is a fantastic option.
✔️ If you want to burn more calories and improve endurance faster, running may be the way to go.
Either way, both activities offer powerful health benefits, so choose what fits your lifestyle and goals best.
