Walking vs. Running: Which Is Better for Your Heart and Joints?

Walking and running are two of the most popular, accessible, and effective forms of physical exercise for improving cardiovascular health.

Both require minimal equipment—such as a good pair of shoes—and are supported by your own motivation to get moving.
However, there is a never-ending debate in the fitness world: Which is better for your health, walking or running?

Choosing between walking and running isn’t just a matter of preference, but also involves considering your fitness goals, health condition, and your body’s tolerance for the physical impact.

This article will explore a comparison of these two activities from various angles, ranging from calorie burn, injury risk, and impact on joints, to the benefits for your mental health.

The Effectiveness of Calorie Burning and Weight Loss

For most people who exercise, burning calories to lose weight is one of their main goals. In this regard, running generally comes out on top in terms of time efficiency. Why is that?

Running (High Intensity)
Because running is a high-impact exercise. This means it engages more muscles and requires more energy compared to walking. On average, a 70-kg person can burn approximately 420 to 588 calories per hour while running at a moderate pace (around 8–10 km/h). Someone who runs will benefit by achieving a calorie deficit faster. Additionally, running triggers the Excess Post-exercise Oxygen Consumption (EPOC) effect, or “afterburn,” meaning your body continues to burn more calories after you finish running as it recovers.

Walking (Low-Intensity)
Walking, on the other hand, is a low-impact activity that is gentler on the body. This is because a person of the same weight (70 kg) burns approximately 210 to 300 calories per hour when walking at a brisk pace (around 5–6 km/h). The benefit of walking is that even though the calorie burn rate per minute is lower, walking allows you to exercise for longer. By walking for 90 minutes, you can burn the same number of calories as running for 45 minutes, but with a much lower risk of fatigue and injury. So if your time is limited and you’re focused on calorie efficiency, running is the better choice. However, if you can dedicate more time, walking can deliver comparable weight loss results without putting excessive strain on your body.

Impact on Joint Health and Risk of Injury

For those with joint problems or obesity, this is the most crucial factor in deciding whether to choose running or walking.

Risk of Injury While Running
Although running burns more calories, it also carries a high risk of injury. For instance, when your foot hits the ground, your knee, ankle, and hip joints bear forces ranging from 2.5 to 3 times your body weight. Additionally, common injury risks include shin splints (shin pain), runner’s knee (knee pain), plantar fasciitis, and Achilles tendonitis. To prevent injuries while running, you need the right running shoes, proper running technique, and a gradual intensity-building program.

Injury Risks When Walking
It’s not just running that carries risks; even a seemingly simple activity like walking has its own risks. The force exerted on your joints while walking is only about 1.2 to 1.5 times your body weight. Although the impact is low, you should still be careful when walking. Consequently, this activity is often an ideal choice for seniors, individuals recovering from injury, those with arthritis, or those who are overweight (obese) and wish to reduce stress on their joints. To minimize stress on the joints, walking is a much safer and recommended option. In fact, walking is frequently used as part of rehabilitation following a running injury.

Benefits for Heart Health and Longevity

Both walking and running have been shown to improve cardiovascular health, lower blood pressure, reduce the risk of coronary heart disease, and increase good cholesterol (HDL).

A large study published in Arteriosclerosis, Thrombosis, and Vascular Biology found that:
Running reduces the risk of heart disease by 4.5% for every calorie burned.
Walking reduces the risk of heart disease by 9.3% for every calorie burned.

Although walking appears to be more efficient per calorie burned, the duration of running allows one to achieve a greater protective effect in a shorter amount of time.

In short, whether walking 150 minutes per week (moderate intensity) or running 75 minutes per week (high intensity), both meet the minimum weekly exercise recommendations and provide comparable protective benefits. Both offer fantastic benefits for the heart. The key is consistency.

Impact on Mental Health

The mental aspect of exercise is often overlooked, even though it is very important.
Cardio exercise, including walking and running, releases endorphins, natural chemicals in the brain that act as painkillers and mood boosters.

One of the benefits of running is that it produces a more intense “runner’s high,” which is effective at alleviating symptoms of depression and anxiety, as well as improving sleep quality.
However, running also has its drawbacks: high intensity can feel intimidating or stressful for beginners.

While walking can help calm the mind, it is ideal for walking meditation and highly effective for reducing daily stress.
Walking in the great outdoors (such as in a park) has been proven to significantly improve mood.
Additionally, walking is easier to maintain as a daily habit, meaning its mental benefits can be experienced more consistently.

Flexibility and Ease of Access

When it comes to flexibility, walking is the clear winner. Since walking can be done almost anywhere, anytime, without the need for extensive warm-ups, you can easily incorporate it into your daily routine.

Running, on the other hand, requires time for adequate warm-ups and cool-downs, and demands specific footwear and surfaces to avoid injury.

After comparing various aspects, there is no single, definitive answer as to which is “better.” The best choice is the one that best suits your physical condition and lifestyle, because consistency is the key to success in fitness.

Sources:

• Mayo Clinic. (2023). “Walking: Trim your waistline, improve your health.”
• Arteriosclerosis, Thrombosis, and Vascular Biology. (2013). “Walking Versus Running for Cardiovascular Risk Reduction.”
• National Institutes of Health (NIH). (2020). “Physical Activity Guidelines for Americans.”
• Journal of Science and Medicine in Sport. (2014). “The risk of injury due to running.”