Walking vs. Running: Which Is Better for Your Health? The Answer May Surprise You!
When it comes to fitness, two of the most accessible and effective forms of exercise are walking and running. But which one is better for you? Should you stick to a brisk walk, or lace up your running shoes and hit the pavement? The answer depends on your health goals, lifestyle, and physical condition.
While both walking and running offer incredible health benefits, they differ in intensity, calorie burn, and impact on the body. Let’s break down the advantages and potential downsides of each so you can make the best choice for your fitness journey.
Calories Burned: Does Running Have the Edge?
If your primary goal is weight loss, running burns more calories per minute than walking. A 150-pound person burns approximately:
Walking (3.5 mph): ~250 calories per hour
Running (6 mph): ~600 calories per hour
Because running is a high-intensity activity, it elevates the heart rate and metabolism faster, making it an efficient way to burn fat. However, walking can still be highly effective for weight loss when done consistently and combined with a balanced diet.
Impact on Joints: Walking Is the Gentler Option
One of the biggest concerns with running is its impact on joints. The repetitive pounding of running can put stress on the knees, ankles, and hips, increasing the risk of injuries like shin splints or runner’s knee.
Walking, on the other hand, is low-impact and joint-friendly, making it a safer option for people with arthritis, injuries, or those new to exercise. It provides similar cardiovascular benefits over time without the wear and tear on the body.
Heart Health: Both Are Winners
Both walking and running reduce the risk of heart disease, lower blood pressure, and improve circulation. Studies have shown that brisk walking can be just as effective as running in reducing heart disease risk—it just takes longer to achieve the same benefits.
For example, a study from the American Heart Association found that walkers who cover the same distance as runners experience nearly identical heart-health benefits, including lower cholesterol and better blood pressure control. The key is consistency.
Mental Health & Stress Reduction
Both walking and running boost mood by releasing endorphins, the body's natural feel-good chemicals. Running is often associated with the “runner’s high,” a rush of endorphins that can reduce stress and anxiety.
However, walking—especially in nature—has been found to lower cortisol levels (the stress hormone) and improve mental clarity. It’s also a great way to practice mindfulness and reduce daily tension.
Which One Should You Choose?
The best exercise is the one you enjoy and can sustain over time. Here’s how to decide:
Choose running if:
You want to burn more calories in less time
You’re looking to improve speed and endurance
You don’t have joint issues or injuriesChoose walking if:
You prefer a low-impact workout
You want to reduce stress and improve mental well-being
You’re recovering from an injury or new to exercise
For many people, the best option is a mix of both. Incorporating both walking and running into your routine can provide variety, prevent burnout, and maximize the health benefits.
Final Verdict
There’s no one-size-fits-all answer to the walking vs. running debate. If you want fast results and a high-intensity workout, running is your best bet. If you’re looking for a sustainable, low-impact exercise that still provides amazing health benefits, walking is a fantastic choice.
Either way, the most important thing is to keep moving—because whether you walk or run, your body (and mind) will thank you.
