When it comes to staying active, walking and running are two of the most accessible and popular forms of exercise in the United States. But if you’re trying to choose between the two, you might wonder — walking vs running: which is better for your health? In this guide, we break down the pros and cons of each, comparing calorie burn, heart health benefits, joint impact, and accessibility, so you can choose what’s best for your body and lifestyle.
Walking vs. Running: The Basics
Both walking and running are weight-bearing aerobic activities that can:
Strengthen muscles
Support bone health
Improve heart and lung fitness
Help with weight management
The key difference is intensity. Running is higher impact and burns more calories per minute, while walking is lower impact and easier to sustain for longer periods.
Calorie Burn: Walking vs. Running
When it comes to calorie burn, running comes out ahead. Here’s a rough comparison based on a 155-pound person:
Walking at 4 mph (brisk pace): Burns about 280 calories per hour
Running at 6 mph (10-minute mile): Burns about 700 calories per hour
That means you would need to walk longer or faster to match the calorie burn of running. However, both can contribute to weight management when combined with a balanced diet.
Heart Health Benefits
Both walking and running support heart health, but intensity matters:
Running generally provides greater cardiovascular conditioning in less time because of its higher intensity.
Walking, especially brisk walking, still lowers your risk of high blood pressure, high cholesterol, and heart disease — especially when done consistently.
According to the American Heart Association, adults should aim for at least 150 minutes of moderate-intensity aerobic exercise (like brisk walking) or 75 minutes of vigorous-intensity exercise (like running) each week.
Joint Health and Injury Risk
One concern many people have about running is joint stress. While running does put more impact on the knees, hips, and ankles compared to walking, it doesn’t necessarily cause joint damage in healthy people.
However:
Running carries a higher risk of overuse injuries like shin splints, stress fractures, or runner’s knee — especially if form, footwear, or training plans aren’t ideal.
Walking is gentler on the joints and may be a better option for beginners, those with arthritis, or people recovering from injuries.
Accessibility: Which Is Easier to Start?
Walking wins in terms of accessibility:
No special training needed
Minimal equipment beyond supportive shoes
Can be done almost anywhere
Running requires more conditioning, especially for those new to exercise or returning after a long break. Walking may feel less intimidating and more sustainable for many people.
Which Is Best for You?
Choosing between walking and running depends on:
Your current fitness level
Health conditions (such as joint problems or heart concerns)
Your goals (weight loss, endurance, stress relief)
What you enjoy (consistency is key for long-term health benefits)
In fact, many people find that combining walking and running (also known as intervals) gives them the best of both worlds — higher calorie burn without the sustained joint impact of running alone.
Final Thoughts
When it comes to walking vs running, both are excellent forms of exercise that can support heart health, help with weight management, and improve your mood and energy levels. The best choice is the one you enjoy and can do regularly. Whether you prefer a brisk walk through your neighborhood or a morning jog at the park, both will get you closer to your health goals.
