Which Is Better for Your Health: Walking or Running?
Which Is Better for Your Health
Discover the key differences between walking and running. Learn which is more effective for weight loss, heart health, and overall fitness based on your health goals.
Walking and running are both highly effective for improving cardiovascular health, but which one is “better” is subject to your own personal health goals, and your overall health. If you want to just burn the most calories in a short amount of time, or fast track you weight loss regime, then running is probably going to be the more option for you because it is more strenuous for your body, thus burning more calories in an even shorter period of time. Walking is definitely not ineffective in your efforts and can have health benefits and help providing long-term management of your weight loss, and walking is alsoment? “easier” on your joints as running does put more stress/strain on your joints.
So, should you run or walk, or does it even matter? The answer is entirely dependent on what your personal goals are, and your body. At the end of the day, there are long-term benefits, risks, and the way walking or running may complementary part of whole your journey of health.
Benefits of cardio
Walking and running are two of the most accessible forms of cardiovascular (cardio) exercise, and they come with a wide range of health perks. Backed by research, these simple activities can do wonders for both your physical and mental well-being.
Some science-backed benefits of regular cardio include:
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Supporting healthy weight loss or helping you maintain your ideal weight
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Strengthening your immune system to better fight off illness
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Reducing the risk of chronic diseases like heart disease or diabetes
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Making your heart stronger and more efficient
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Potentially adding years to your life
And it’s not just your body that benefits—your mind does too. Studies show that both walking and running can ease symptoms of anxiety and depression, helping you feel more balanced and confident.
One study indicated that even just a 10-minute session of moderate-intensity running was sufficient to give participants a measurable boost in mood. In other words, you don’t even need a marathon to experience positive benefits — a brief and consistent habit or routine can lead to longer-lasting mood improvement and greater self-esteem.
Is walking better than running?
Both walking and running can bring value to your weight loss and fitness routine, and can offer many of the wonderful same benefits. Indeed, if you commit, and are intentional about walking, it would be able to really offer you with much of the same benefits of running.
There are studies that show running on average burns approximately, twice as many calories as walking. Let’s put that into perspective! To lose 1 pound of bodyweight, you need to burn about 3,500 calories. So in a sense, it may be faster, and quicker to lose weight by running.
But here’s the thing, we cannot all run, and that is okay! If you’re just starting on your fitness journey, dealing with an injury, or if you just simply enjoy moving slow, walking is an outstanding option. Walking is an accessible method of exercise that is low on impact, and sustainable option for almost any fitness level.
In addition to burning calories, walking can promote cardiovascular health, improve mood, increase energy levels daily, and perhaps most importantly, walking is not a short term fix, but rather, a way to achieve weight loss or improved fitness over the long haul – with the addition of a healthy, mindful diet, and regularity to your walk!
So, while running may burn calories faster, walking still offers powerful health benefits—and for many people, it’s the more realistic and enjoyable path to long-term success.
Walking vs. running for weight loss
Speed and Power Walking vs. Running: Which Is Right for You?
When comparing speed and power walking vs. running, it’s important to understand how each impacts your body. Speed walking involves moving at a brisk pace—typically 3 mph or faster. It raises your heart rate and helps you burn more calories than regular walking.
Power walking, on the other hand, usually ranges between 3 mph and 5 mph. However, some seasoned walkers reach speeds of up to 7–10 mph. Surprisingly, power walking can burn calories at a rate similar to running. For instance, walking at 4.5 mph for an hour burns nearly the same as jogging at the same pace.
To level up your workout, try pace training. This means increasing your speed for two minutes, then slowing down to recover. It’s a great way to build endurance and boost cardiovascular health.
While speed walking doesn’t torch calories as quickly as running, it’s still highly effective. You’ll need to walk longer to match the calorie burn of a run, but it’s easier on your joints and still elevates your heart rate, lifts your mood, and improves overall aerobic fitness.
Add Resistance: Walking with a Weighted Vest
Adding a weighted vest can help you burn even more calories while walking. Just make sure the vest is no heavier than 5–10% of your body weight to stay safe and avoid injury.
If you want to lose weight or tone muscles with walking, give interval walking a shot. Alternate between fast and slow speeds. You can also carry light dumbbells to challenge your upper body.
Incline Walking vs. Running: A Calorie-Burning Alternative
Incline walking—walking uphill—can burn just as many calories as running. Even at the same pace, walking on an incline makes your body work harder than walking on flat ground.
Try hiking in a hilly area or using a treadmill with adjustable incline settings. Start with a 5% incline and gradually increase to 10% or even 15% as you get stronger. If you’re new to this, ease into it slowly to avoid straining your muscles.
Benefits vs. risks
Running is a popular and effective way to shed pounds and boost fitness, but it’s also a high-impact activity. Compared to low-impact alternatives like walking, running places more stress on the joints and muscles.
Experts note that frequent running can lead to overuse injuries over time, including:
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Stress fractures
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Plantar fasciitis
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IT band syndrome
In fact, research suggests nearly 50% of runners face injuries yearly that can halt their training.
If you’re passionate about running, ease into higher mileage and incorporate cross-training to stay injury-free.
Alternatively, consider walking. When comparing running vs walking for weight loss, walking still burns calories, supports heart health, and significantly reduces the risk of injury—making it a smart and sustainable choice for many.
Choose what’s right for your body—safely and consistently.
FAQs
1. Can walking provide the same benefits as running?
Yes—walking can deliver many of the same health benefits as running, such as improved cardiovascular health, weight management, mood enhancement, and better bone density—if done more frequently or for longer durations
2. Which burns more calories—walking or running?
Running burns significantly more calories per minute than walking (e.g. ~15 cal/min vs. ~8.7 cal/min for a 160‑lb person). But if you walk long enough or consistently, total calories burned can approximate running.
3. Which is better for weight loss?
Running is more time-efficient for burning calories and typically yields faster weight loss. However, brisk walking, especially when sustained over longer periods or combined with incline or added weight, is also effective—particularly for those who prefer low-impact activity.
4. What are the injury risks associated with running vs. walking?
Running is high-impact and has a higher risk of overuse injuries like shin splints, runner’s knee, Achilles tendonitis, and stress fractures. Walking is lower impact and generally safer, though excessive walking without proper progression can lead to plantar fasciitis or shin pain.x
5. How much walking or running should adults aim for weekly?
Health guidelines suggest at least 150 minutes of moderate-intensity activity like brisk walking, or 75 minutes of vigorous-intensity activity like running per week (or a combination). For those new to fitness, starting with just 10–15 minutes per session and gradually increasing is recommended.
🏁 Why choose walking or running?
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Walking: highly accessible, joint‑friendly, adaptable for beginners, and easy to fit into daily routines (e.g., walking meetings, errands).
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Running: more efficient for calorie burn, cardiovascular gains, VO₂ max improvement, and bone density—but demands more time for recovery and carries higher injury risk.
✅ The Bottom Line
Walking and running are both great types of physical activity that are good for your heart, brain, and overall health. If your goal is weight loss, stamina, and an intense calorie burn, running will be a more efficient exercise. But if you are at a risk of injury (such as joint pain) or just new to working out, walking is probably a safe and sustainable choice.
The most important thing is to choose an activity you enjoy doing and are able to commit to regularly. Consistency is the real key to fitness — whether you walk or run!
