Walking vs. Running: Which Is Better for Your Health?

Both walking and running are excellent for your health. They’re convenient, “take-anywhere” forms of exercise that don’t require a gym membership or expensive equipment. All you need are supportive shoes and a good place to move. 

But is one better for you? We’ll break down what the research shows about walking versus running. 

Is walking or running better for you?

It can be difficult to compare walking and running side by side. That’s because the benefits of walking depend on factors like your pace, incline, and whether you add resistance (like carrying or wearing weights). In other words, how walking stacks up against running often comes down to the details. 

Pros and cons of walking

Walking is often a first choice for beginners or anyone looking for a low-impact exercise. Here are some of the pros and cons of walking compared with running.

Walking’s advantages include:

• Accessibility: Walking doesn’t require special training. People of all fitness levels can get started. It’s beneficial on its own and can also help you slowly build up to more vigorous exercise.

• Gentle on joints: Walking places less stress on your joints than running. This makes it a good option for people with arthritis, joint pain, or excess weight.

• Lower risk of injury: People who walk daily are less likely to have musculoskeletal injuries, like stress fractures or overuse injuries, than those who run every day. 

• Easy to stick with: Many people find walking easier to keep up over time. It’s low-impact and simple to fit into daily life. And you can combine it with other activities like taking phone calls, catching up with friends, or listening to a podcast. 

• Digestive support after meals: A short walk after eating may help reduce bloating or gas. Running after eating can sometimes cause nausea or stomach discomfort.

Compared to running, the downsides of walking are that it: 

• Burns fewer calories: Running typically burns more calories per minute. You may need to walk longer or further to burn the same number of calories.

• Provides fewer benefits for bone health: Higher-impact, weight-bearing activities like running or jumping, may offer more bone-strengthening effects.

Pros and cons of running

Running offers several health benefits. Here are some of the pros and cons of running compared with walking.

Running can: 

• Help build bone strength: Running is a higher-impact activity, so it puts more stress on your bones. This stress signals your body to keep and improve bone density. That can reduce your risk of osteoporosis. (Brisk walking helps too, but running provides a stronger benefit.)

• Support weight loss: Running burns more calories than walking. This can make it more effective for weight loss. In one large study of more than 45,000 people followed for 6 years, regular runners lost more weight and reduced their waist size more than those who walked. 

• Be a time-efficient workout: Running burns calories faster than lower-impact exercises. This means you can get similar health benefits — like improved heart health and a lower risk of diabetes — in less time.

But running isn’t for everyone. Potential downsides include: 

• Risk of injury: Running puts more stress on your joints and muscles than walking. This increases your risk of injuries. Common examples include shin splints, Achilles tendonitis, ligament sprains, and runner’s knee (pain behind the kneecap caused by overuse). 

• Soreness: Running is more likely to cause muscle soreness than walking, especially when you’re starting out. The higher impact can lead to small tears in muscle fibers, which can lead to stiffness and discomfort.

• Not ideal for certain medical conditions: If you have risk factors for heart disease (like high blood pressure or smoking) or other chronic conditions, vigorous exercise like running may not be safe if you’re new to exercise. Walking is often a safer starting point, with the option to gradually increase intensity over time. 

Is walking or running better for weight loss?

Running is usually more effective for weight loss because it burns more calories in less time. As a result, people who run regularly tend to lose more weight than those who only walk. 

That said, walking can still be good for weight loss — especially if you increase the intensity of walking to burn more calories. You can do that by: 

• Walking longer distances or at a faster pace

• Adding hills or short bursts of faster walking (intervals)

• Using light resistance, like a weighted vest or light ankle or wrist weights

The key is consistency. Whether you choose walking or running, the exercise routine you can stick with long term is the one that will lead to lasting weight loss. 

How to choose

Whether walking or running is better for you depends on things like your health and fitness level. It can also depend on your personal goals and how much time you have to exercise. Both walking and running have real benefits. The key is choosing what fits your body and lifestyle.

Walking may be a better choice if you:

• Are new to exercise

• Have joint pain, arthritis, or other chronic health conditions

• Carry excess weight

• Prefer lower-intensity workouts

• Want a lower risk of injury

Running may be a better choice if you:

• Want greater bone-strengthening benefits

• Enjoy higher-intensity workouts

• Don’t have major joint or health limitations

• Have limited time to exercise

• Want to lose weight more quickly

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Written by:

Karen Hovav, MD, FAAP

Karen Hovav, MD, FAAP, has more than 15 years of experience as an attending pediatrician. She has worked in a large academic center in an urban city, a small community hospital, a private practice, and an urgent care clinic.

Edited by:

Meredith Hoffa

Meredith Hoffa is a senior health editor at GoodRx, where she leads journalists and clinicians covering various well-being topics, particularly in diet and nutrition.

Reviewed by:

Mandy Armitage, MD

Mandy Armitage, MD, has combined clinical medicine with her passion for education and content development for many years. She served as medical director for the health technology companies HealthLoop (now Get Well) and Doximity.

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