Reviewed by Dietitian Katey Davidson, M.Sc.FN, RD, CPT
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Key Points
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Whether you prefer walking or running, both are great for your health.
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Walking is low-impact and accessible, while running boosts heart and bone health.
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Choose movement you enjoy, can sustain, and that fits your fitness level.
Whether you like it or not, the debate over the “best” type of exercise will always be part of the fitness conversation. This includes the question of walking versus running: does one offer more benefits than the other? While the discussion continues, it’s important to remember that all movement is good movement. “There is no one right way to exercise,” says Kelly Slovin, M.S., RD. “Regular physical activity can support cardiovascular health, metabolic health, stress management and improve sleep quality. This includes both walking and running.”
If you’re still curious about which might offer the most health benefits, you’re in the right place. Learn more about the unique benefits of walking and running and how each activity can support your health.
Benefits of Walking
It’s Accessible
Walking is highly accessible and can complement other fitness goals, according to Brian Polsky, M.D: “You can do it anywhere without any special equipment.” This makes it easy to fit into a daily routine, even for busy schedules.
Unlike many forms of exercise, walking requires little more than comfortable clothes and a safe environment. You can walk indoors or outdoors, such as on a track, trail, treadmill or even in unconventional spaces like a parking lot or around your local mall.
Aids in Blood Sugar Regulation
“Walking for as little as 10 minutes after a meal has been shown to improve blood sugar levels in individuals, including those with prediabetes and type 2 diabetes mellitus,” says Slovin., “The benefits are greater for walks that are 20 to 30 minutes long, but if you only have a few minutes, a short walk may still support a lower blood sugar peak after eating.” Further, research shows that, regardless of a meal’s carbohydrate content, walking still provides benefits to blood sugar levels.
Improves Heart Health
“Walking offers a wide range of benefits for your whole body,” says Amy Goblirsch, RDN, LD. “As little as 30 minutes a day can support heart health, lower blood pressure, improve cholesterol and even reduce the risk of type 2 diabetes.” This makes walking and other forms of cardiovascular exercise excellent tools for reducing chronic disease risk.
As you get older, prioritizing exercise becomes even more important for heart health. Aging brings structural and functional changes to the cardiovascular system, including the endothelial cells that line blood vessels. Regular physical activity can improve endothelial function, making it a key strategy in preventing heart disease. For those already living with heart disease, walking can help improve long-term outcomes by enhancing cardiovascular fitness, lowering blood pressure and reducing the risk of future cardiac events.
Lower-Impact Exercise
Perhaps one of the most significant differences between walking and running is the impact on joints. Walking is a lower-impact activity, which increases its accessibility—especially for those new to exercise—and may lower injury risk. “It’s very low-impact on joints, so even people who don’t have perfect joints can partake and benefit,” says Polsky. For those just starting an exercise routine, walking may be the better option. That said, walking and running are both linked to better joint health. The key is choosing an activity that suits your fitness level, preferences and joints.
Benefits of Running
Aids in Stress Management
Let’s be clear: any type of exercise can be great for stress management, and running is no exception. In fact, some research suggests that running can be an effective coping strategy for stress. However, gaps remain in the research, including the ideal duration, intensity and specific mental health outcomes.
Anecdotally, many avid runners claim mental health benefits as a major reason they keep running. That said, some people prefer other forms of physical activity, such as walking, sports, yoga or high-intensity exercise for stress relief. Really, the best approach is whatever works for you.
May Benefit Weight Loss
Many people turn to running as a tool for weight loss. Due to its higher intensity, running burns more calories per session compared to walking, says Goblirsch. For instance, a six-year follow-up study found that running was more effective than walking for achieving weight loss.
Running is also associated with greater improvements in body composition, including reductions in visceral fat—the deep abdominal fat associated with several chronic health conditions.
That said, all forms of exercise can support a calorie deficit and healthy body composition. Incorporating strength training and ensuring quality post-workout nutrition—like replenishing carbohydrates and consuming enough protein—is key for maintaining lean muscle and supporting proper recovery.
Improves Heart Health
Both running and walking improve heart health, but running may offer a slight edge due to its higher intensity. Recent research shows that high-intensity interval training—including short bursts of exercise like running or sprinting for 30 seconds to up to four minutes—can enhance cardiovascular fitness. Endurance training or longer-distance running can also offer heart-health benefits.
However, untrained individuals should start slowly to avoid adverse effects. For some, this may mean starting with a walking routine, then gradually adding short running intervals until they can comfortably sustain a full run.
May Support Joints and Bones
The impact of running on joints and bones is much greater than that of walking, which can be a drawback for some people, says Polsky. “However, running can also be healthy for joints if done correctly with proper footwear, stretching, warming up and cooling down,” he says. Research shows that high-impact exercise like running can also improve bone density. This is especially important as bone density gradually decreases with age. Fortunately, regular physical activity can help slow this decline and even maintain bone health.
Starting slowly and gradually increasing your mileage can reduce injury risk. For those new to running or prone to injury, working with a physical therapist or running coach may also be beneficial.
Which Is Better?
Both walking and running are great for physical and mental health, which makes it difficult to rank the two. “There’s no easy answer; both are very good!” says Polsky. He says the best choice comes down to your goals, abilities and availability. “If you’re just starting to get active, walking is better. It’s easier and helps you reach your goals more effectively,” he adds. “If you’re in good health and want to push yourself, running is better for building stamina.”
Remember that any type of activity is health-promoting. “Whether you enjoy running, walking or completely different exercise, incorporating physical activity into your routine is beneficial for your overall health,” says Slovin.
“Only about 1 in 4 adults fully meet physical activity guidelines for aerobic and muscle-strengthening activities,” says Goblirsch. Any form of movement helps you reach the recommended 150 minutes of moderate to vigorous activity per week. “Try incorporating movement into everyday tasks, such as parking farther away, taking the stairs, walking during phone calls or moving more while doing chores,” she suggests.
Slovin also emphasizes finding exercises you enjoy. “Take the time to try different workouts to figure out what you like the most,” she says. “Finding a form of physical activity you enjoy, and actually wanting to exercise, is key for consistency.”
Our Expert Take
The best type of exercise is the one you enjoy and will do consistently. If you’re trying to decide between running and walking, know that both support mental and physical health. Walking is a lower-impact exercise and is more accessible for those who might not be able to do high-intensity activities. “It works for almost all fitness levels, can be done almost anywhere with no special equipment needed and can improve heart health and overall energy,” says Goblirsch. Alternatively, running may offer added benefits for cardiovascular and bone health.
No matter which activity you choose, any type of movement is a win for your health.
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