Walking vs. Running: Which Cardio Workout Should You Pick?

Peloton instructor Susie Chan has completed ultramarathons in the Sahara Desert and broken the world record for treadmill running. So it might surprise some of her fans that, even as a running enthusiast, she loves walking too—whether that’s to conquer steep inclines in races or just spend quality time outside with her dogs. 

“I also love to use walking as my recovery after tough runs and races—it’s the perfect way to ease the muscles back to work and get active again, but without pushing it,” Susie says. “It can also help keep injury at bay by providing balance to the running.” 

When you think about walking vs. running and how to choose between the two, your mind might jump to fitness level: Running has a reputation as a sport for higher-level athletes, and walking is often thought of as a beginner’s exercise. But experts say both physical activities have their place for exercisers of all levels. 

Benefits of Walking and Running

The health payoffs of running and walking are actually fairly similar. “Inherently, walking and running are not that different,” says Bryan J. Taylor, PhD, an exercise physiologist at the Mayo Clinic in Jacksonville, Florida, where he serves as the medical director of the hospital’s cardiac rehab program. Both are good forms of cardiovascular conditioning with similar benefits, including reducing blood pressure and body fat, improving sleep and mental health, and even lengthening lifespan, he says. 

Research from 2014, for example, found that five-minute runs and 15-minute walks were equally life-extending. This builds on earlier research finding that just 15 minutes of any type of moderate-intensity exercise reduces the risk of early death by 14 percent and adds about three years to your life. Exercising for 30 minutes daily reduced that mortality risk by an additional 4 percent. 

That tracks with the Physical Activity Guidelines for Americans, which recommends adults get at least 150 minutes of moderate-intensity physical activity (like brisk walking) or 75 minutes of vigorous activity (like running) each week.

“So it’s not really that one is better than the other—it relates to the individual’s goals and motivations, and their current health status,” Taylor says. More specifically, here’s what to take into account when deciding whether to walk or run.

When Is Walking Better Than Running? 

Walking’s biggest perk just might be its accessibility—no fancy shoes, gym membership, or wide-open calendar necessary. In fact, research suggests that doing small, one-minute bursts of exercise can improve heart health and counter some of the negative health effects of a sedentary lifestyle. 

“Exercise does not need to be strenuous and exhausting to be effective, and small bouts of exercise throughout the day has benefits,” says Laura A. Richardson, PhD, an exercise physiologist and clinical associate professor at the University of Michigan School of Kinesiology. Walking is an easy, approachable way to incorporate those quick moments of movement into your daily routine. “It’s also good for easing yourself back into exercise, perhaps if you have taken a break,” Susie adds.

Walking is a wise choice, too, if you’re looking for a low-impact workout or if you’re coming back from an injury and should avoid the higher-impact nature of running. Similarly, folks in Taylor’s clinic who’ve had heart attacks need to carefully ease back into physical activity. For them, just 10–15 minutes of walking a day can be a healthy start. “They want to walk to get the muscles activated again and moving again and conditioned again before they start running,” Taylor says. 

Even runners who aren’t injured should incorporate walking into their routines sometimes if they want to stay that way. After all, most running-related aches and pains are due to overuse. “If we say to someone, ‘Just go run four or five days a week,’ the chances of injury are high, the chances of boredom are relatively high,” Taylor says. 

When Is Running Better Than Walking? 

Ready to pick up the pace? Put broadly, running allows you to reap the benefits of walking more efficiently. 

“As the body adapts physiologically to exercise, titrating up the intensity from moderate to high intensity can lead to more impactful benefits,” Richardson says.  Walking can strengthen muscles and bones; running can make them even stronger. Walking burns calories; running burns more. Walking engages your heart and lungs; running engages them more intensely. (You get the idea.) 

“Running can push the cardio up quicker and, if you are tight on time, be a really efficient way to get those steps in,” Susie says.

If burning calories is currently a goal for you, amping up your pace can also make your workouts more time-productive. More than just a faster walk, running burns more calories even when covering the same distance. One 2004 study including 24 recreationally active adults found that running about a mile burned approximately 480 calories while walking that distance burned around 334. “The fact that you can do [nearly] half the amount of time by doing harder exercise speaks to the health benefits of more intense exercise,” Taylor says. 

And while it’s possible to overdo it or ramp up your intensity too quickly, running is better for your joints and bones than, well, not running. One 2023 review of 17 studies looking at knee osteoarthritis in runners and non-runners, for instance, found only one study that reported a higher prevalence of bone spurs (indicative of arthritis) in runners. The rest found running to be a neutral or even protective factor against knee issues and pain.

“The common notion is that running leads to musculoskeletal problems such as [knee] pain and, although this may occur, researchers have documented that long-distance running may actually improve overall knee strength and function, providing a protective effect,” Richardson says. “There are safe ways for beginners to run.”

Walking vs. Running: How to Choose Which Workout Is Right for You 

If you’re torn between running and walking, here’s some good news: you don’t have to—and, in fact, shouldn’t—choose. “It doesn’t have to be one or the other. It can be both,” Susie says. Here’s how to incorporate both into your routine safely and strategically: 

1. Slowly Build Intensity

One of Richardson’s more memorable patients was a 66-year-old veteran who had limited mobility and balance, morbid obesity, and poor cardiovascular and respiratory health. But after planning to undergo bariatric surgery, he set his sights on running a marathon. 

“He was fully committed to changing his lifestyle and became an avid walker leading up to his surgery, and continued moving and walking regularly post-operatively,” Richardson remembers. The man became more fit and turned his walk into a jog. Soon enough, he completed the marathon.

“Beginning an exercise program low and slow, along with having patience, can unlock so much potential for those struggling with staying committed to moving,” Richardson says.

Once you’ve built a walking foundation, you can ramp it up. “Start off fast-walking with short bursts of jogging, and then slowly build from there,” Susie suggests. “It’s all about tuning into your body and how you feel.” 

2. Mix It Up

There are other ways to build intensity beyond simply going from a walk to a jog to a run. For example, you can add running spurts into your walks, walk with a weighted vest or backpack, hike on more challenging terrain, water walk, or engage your arms with weights or walking poles. All of those strategies can “adjust the intensity and overall caloric expenditure,’ Richardson says. 

3. Think Outside the Walk (or Run)

Of course, walking and running aren’t the only ways to get or stay active—even if you’re training for a running race. Try cycling, swimming, skiing, or dancing if you need a change of pace. 

“The benefits of aerobic exercise are quasi-universal—you will gain the health benefits, you will gain the sleep benefits, you will gain the mental health benefits,” Taylor says. “But if you're training for an actual event and doing some form of cross-training where you take a day off from running and go do some cycling or rowing or swimming—even if that’s not the event you’re going to do—it’s good for helping [prevent] muscle overuse, it’s good for preventing injury, it’s good for not allowing boredom to creep in.” 

4. Try Guided Walks and Runs 

When you’re starting or refreshing an exercise routine, it can help to have some guidance. On the Peloton App, you’ll find helpful exercise programs and thousands of instructor-led classes, from outdoor runs and walks to motivating interval workouts and more. The Peloton Tread is another great tool for bumping up your daily step count with a walk or run: On average, active members achieve two miles a day on the Tread.

The Takeaway 

Running isn’t only for the elite, and walking isn’t only for the beginner. Both have cardiovascular, muscular, skeletal, and mental health benefits, and “picking” one is a false choice—you can, and should, have both. 

Still, some of their differences matter: People with injuries or various health conditions are better off starting with walking, and people who are short on time can maximize their health and fitness gains by running.  

“The bottom line is to find an activity that is enjoyable and aim for at least 10–15 minutes at least two times daily,” Richardson says. “For those who are accustomed to exercise, intensity and variety can be the key to help with staying committed to your program.”

This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.