You only have so much time in your day to exercise, so you might be wondering what’s better: walking versus running? It might seem obvious; running requires more energy and effort, so isn’t it better exercise? It’s not that simple, say experts. Whether you should run or walk depends on a bunch of different factors and goals.
One thing to keep in mind when it comes to walking versus running: ‘They both count,’ says Rachelle Reed, PhD, an exercise scientist based in Athens, GA. Whether you’re walking or running, you’re getting some kind of physical activity in – and that’s what matters, she says. The NHS recommends that adults get at least 150 minutes of moderate to vigorous physical activity each week, so as long as your walks are reaching that level (more on how to do that soon), you’re good to go with whichever feels right for you.
Still, there are some individual benefits to each option and reasons you’d want to choose one over the other. Here’s how to decide if you want to be a walker or a runner depending on your goals.
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Meet the experts: Rachelle Reed, PhD, is an exercise scientist based in Athens, GA. Erica Coviello, CPT, is a level 2 certified RRCA running coach and owner of Run Fit Stoked.
Benefits of walking
Walking is a great option to get active, especially if you’re just starting out or prefer exercise options that are low-impact, a.k.a. easier on your joints.
Another major benefit of walking is that it’s pretty simple to get started with, which can also have the effect of helping you build up a routine. ‘If someone is beginning a new habit regarding exercise or physical activity, walking can be a nice place to start,’ says Reed. ‘This way, they can focus on consistency, setting their environment up for success, and finding micro-wins over time.’ And, BTW, the biggest benefits from exercise are seen when someone goes from doing almost no physical activity to any additional amount, says Reed. So, if you’re a beginner who feels like walking won’t be enough to make a difference, think again.
And, depending on the intensity of your routine, walking as an exercise staple can have both noticeable physical and mental health benefits – just ask the 12-3-30 followers. Walking in steady-state zone 2 cardio can promote quality sleep, boost cardiovascular health, and reduce the risk of chronic disease.
Benefits of walking:
- Can improve cardiorespiratory fitness, which can reduce risk for heart disease, improve cholesterol and blood pressure levels, quality of life, and physical and cognitive function
- Can help manage inflammation
- Can be considered light to moderate intensity, depending on how you do it
- Barrier for entry is lower
Benefits of running
You can think of walking and running on a continuum, says Reed. ‘Running can confer the same – or in some cases, more – benefits of walking more efficiently,’ she says. This includes both working your heart better and burning more calories. Basically, if you’re looking to maximise benefits in a shorter amount of time, running might be more enticing to you. (It could take twice as long to get the same caloric burn on a run as if you were to go on a walk, for example, says Reed.)
One important benefit running will give you more of? ‘The amount of exercise you’re getting in your heart and your lungs,’ says Erica Coviello, CPT, a RRCA-certified running coach in New Jersey. ‘Running is a better, more efficient, more effective workout for your heart and lungs.’ But, it’s important to consider that running has a higher impact on your joints, muscles, and ligaments, so it’s not for everyone.
Benefits of running:
- Can improve cardiorespiratory fitness, which can reduce risk for heart disease, improve cholesterol and blood pressure levels, quality of life, and physical and cognitive function
- Requires more power and force generation from your body
- Expends more energy than walking
- Challenges your heart and lungs more (in a good way)
- Requires less time to get more benefits
How to know if walking or running is best for you
Everyone is going to have a different preference when it comes to walking versus running – and it could even vary based on the day. Overall, though, some things you’ll want to consider are your fitness level, fitness goals, how much time you have, the other exercise you’re already doing, and most important: what you enjoy the most.
It’s really important to look at your fitness in the big picture, says Reed. ‘I’d want to look at somebody’s overall programming,’ she explains. If you’re already doing a HIIT workout on Monday and Saturday, going for a swim on Tuesday, and strength training on Thursday and Friday, you might not need to add running to the mix. Opting for something calmer like walking could actually help your body recover better by giving it a break, says Reed. Similarly, if you’re new to exercise (or getting back into it), walking could be the perfect way to start.
Meanwhile, if you’re really looking to maximise your benefits but don’t have an already jam-packed or cardio-heavy fitness schedule, finding more time to run could ensure you’re giving your heart a little more love.
How to optimise your walking routine
As a reminder, the NHS recommends you get 150 minutes of moderate to vigorous exercise per week. Walking is generally light to moderate, so an optimised routine keeps it in the moderate zone. What does that mean, exactly? ‘Typically, when you cross the threshold from being able to talk in a breathy way, but not sing, while walking, you’re hitting more of that moderate intensity,’ Reed says. If you think of your walk on a scale from one to ten (also known as the rate of perceived exertion scale) with one being super easy to ten being super demanding, rather than being at a two to three, you’re going to want to shoot for a four or five.
Upping the intensity can make sure your walk stays in the moderate zone, says Reed. This might mean walking at an incline, either on a treadmill or by finding a particularly hilly path near you, or simply walking faster (a.k.a. power walking). You can also up the intensity of your walk by adding resistance with a weighted vest or ankle or wrist weights.
It also might be a good idea to introduce intervals into your walking. By picking up the pace for certain periods of time and then slowing back down, you’re getting your body used to moving faster and pushing yourself physically, says Coviello. Try walking at a faster pace for five minutes and walking slower for one minute, repeating until you’re done with your walk. This also might be the first step in transitioning from walking to running.
In order to prevent injury, you wouldn’t want to start doing all of these options at the same time. Pick one and incorporate it on your walks so as not to overwhelm your body.
How (and when) to go from walking to running
You can make the switch from walking to running at any point, but you’ll know you’re ready when you’re on your walk and can just feel your body wanting to move faster, says Coviello.
You also might feel like you’ve gotten all the physical benefits you can out of walking. Even after increasing your resistance, upping your incline or distance, or quickening your pace, walking just might not feel as challenging anymore. ‘At a certain point, your body adapts to the demands of walking, and it may be helpful in maintaining your current fitness levels but may not be helping you gain more fitness,’ says Reed. ‘So, adding at least some vigorous intensity exercise into your routine is important.’
In order to switch over to running, you have a few options. First, try out intervals. You can run for four to five minutes and then go back to walking for one to two. Or you can switch between the paces for equal periods of time. You can also increase the distance that you’re walking in order to prepare for running a shorter distance, says Reed.
One thing both Reed and Coviello stress: start slow. ‘Don’t do too much, too fast, too soon because that’s when you get all those new runner injuries,’ says Coviello. Things you’ll want to take into consideration are the distance you run and your pace. You’ll also want to give yourself time to rest and recover. You could even try running for a few weeks and then go back to walking for one week to make sure you’re recovering fully.
Olivia Luppino is an editorial assistant at Women’s Health. She spends most of her time interviewing expert sources about the latest fitness trends, nutrition tips, and practical advice for living a healthier life. Olivia previously wrote for New York Magazine’s The Cut, PS (formerly POPSUGAR), and Salon, where she also did on-camera interviews with celebrity guests. She’s currently training for the New York City marathon.