Walking vs Running: Which Is Better for You?
Published 26 October 2026
Photo: Alex wong killerfvith, CC0, via Wikimedia Commons.
Short answer: both are excellent, and for many health outcomes the gap is smaller than you might think. In a large US study of nearly 49,000 people, walking and running led to similar reductions in high blood pressure, high cholesterol and diabetes risk, as long as people used the same amount of energy. Running gets you there in less time. Walking is gentler and easier to keep up for years.
So the better choice is the one that suits your body, your schedule and your goals. Here is how they compare.
What the research says
Same energy, similar benefits
The best-known head-to-head comparison is a 2013 study in Arteriosclerosis, Thrombosis, and Vascular Biology (Williams & Thompson). It followed 33,060 runners and 15,945 walkers for about six years. Instead of comparing minutes, it compared energy expended, measured in MET-hours per day.
For each MET-hour per day:
| Condition | Risk reduction: running | Risk reduction: walking |
|---|---|---|
| High blood pressure | 4.2% | 7.2% |
| High cholesterol | 4.3% | 7.0% |
| Diabetes | 12.1% | 12.3% |
| Coronary heart disease | 4.5% | 9.3% |
Source: Williams & Thompson, 2013. The differences were not statistically significant for diabetes, high blood pressure or heart disease, and only marginally significant for cholesterol.
The authors concluded that equal energy spent walking (moderate intensity) and running (vigorous intensity) "produced similar risk reductions". The catch: running burns energy faster, so a walker needs to spend more time on their feet to match a runner.
Steps count regardless of pace
The 2025 Lancet Public Health meta-analysis on daily steps found that 7,000 steps a day, compared with 2,000, was linked to a 47% lower risk of death from any cause and a 25% lower risk of cardiovascular disease. Those steps can come from walking, running or a mix.
Both help your mood
A 2024 BMJ review of 218 clinical trials grouped walking or jogging together. It found they moderately reduced depression, with bigger effects at higher intensity (Noetel et al.). If mood is your main goal, picking up the pace may help, whether that means a brisker walk or a gentle jog.
Walking vs running at a glance
| Walking | Running | |
|---|---|---|
| Intensity | Light to moderate (brisk walking or hills can be moderate–vigorous) | Vigorous |
| Time to reach the same energy use | Longer | Shorter |
| Impact on joints | Lower | Higher |
| Barrier to entry | Very low; any shoes, any fitness | Higher; needs a base fitness level |
| Social options | Walking groups, bushwalks, quests | Run clubs, parkrun |
| Best for | Starting out, recovery, all ages, long days outdoors | Time-poor people, fitness goals, events |
Which should you choose?
Choose walking if…
- you are new to exercise, returning from injury or carrying extra weight
- you want something you can do every day, including on rest days
- you enjoy long days outdoors, such as bushwalks, coastal tracks and waterfalls
- you want to meet Australia's guideline of several hours of light activity daily, which walking covers easily.
Choose running if…
- you are short on time and want the most benefit per minute
- you like measurable performance goals such as 5 km times
- you enjoy the community of run clubs or a Saturday parkrun.
Or do both
Australia's 24-hour movement guidelines for adults don't pick a winner. They ask for 30 minutes or more of moderate-to-vigorous activity on most days, plus strength work twice a week, balance work three times a week and plenty of light movement. A mix of brisk walks, the odd jog and a weekend hike ticks most of those boxes.
Walk-run intervals are a common way to build toward running. Walk for a few minutes, jog for one, and repeat, gradually shifting the balance as your fitness grows.
Making walking "count" more
If you prefer walking but want more of running's punch:
- Add hills or stairs. Climbing raises intensity, and the Australian guidelines say stairs count toward both moderate activity and functional (balance and coordination) activity.
- Walk briskly. Aim for a pace where talking is fine but singing isn't.
- Go longer. Because walking uses energy more slowly, distance and time make up the difference.
- Choose trails. Uneven ground, roots and steps add natural balance work.
A short, steep climb like Brisbane's Mount Coot-tha Summit Track is a good example. See our Mt Coot-tha summit track guide for details. On the Gold Coast, the Burleigh Head National Park trail adds ocean views to your walk.
A simple four-week starting plan
If you're not sure where to begin, this gentle plan builds a walking base first. It is a suggestion, not a prescription, so adjust it to your fitness and check with your GP if you have a health condition.
| Week | Most days | Once a week |
|---|---|---|
| 1 | 15–20 minute brisk walk | A 45–60 minute easy trail walk |
| 2 | 20–30 minute brisk walk, including a hill | A longer trail walk with a lookout or summit |
| 3 | 30 minute brisk walk; try two or three 1-minute jogs if you feel good | A trail walk with steps or stairs |
| 4 | 30+ minutes: walk, or walk-jog intervals | A half-day hike, a run club or a parkrun (walking is welcome) |
Add two short strength sessions each week, such as squats, push-ups against a bench and step-ups. They help both walkers and runners.
Make either one a habit
Whichever you choose, consistency beats intensity. Some people love a run club or parkrun for the social side. Others prefer a quieter goal on their own. Active Quests is built for walkers (and trail joggers): pick a trail, check in at GPS checkpoints along the way and earn ACTIVE Coins for each completed quest. Browse the trail quests to find one near you.
Related guides
- How Many Steps a Day? Australia's New 7,000 Target
- Australian Physical Activity Guidelines 2026, Explained
- Benefits of Walking: 9 Evidence-Backed Reasons to Walk
Frequently asked questions
Is walking better than running?
Neither is clearly better. A study of nearly 49,000 people found walking and running produced similar reductions in high blood pressure, high cholesterol and diabetes risk when the energy used was equal. Running is more time-efficient; walking is gentler on the body.
How much walking equals a run?
It depends on energy used, not distance or time. Because running burns energy faster, you need to walk for longer to match a run. Brisk walking, hills and stairs close the gap.
Is walking or running better for weight loss?
Running burns more energy per minute, so it can be more time-efficient. But the total energy used over a week, and how consistently you keep it up, matters more than which activity you choose.
Can I meet the Australian guidelines just by walking?
Yes, if some of it is brisk. The guidelines recommend 30 minutes or more of moderate-to-vigorous activity on most days, and a brisk walk counts. You'll also need strength activities twice a week and balance activities three times a week.
Is walking or running better for mental health?
Both help. A 2024 BMJ review found walking or jogging moderately reduced depression, with bigger effects at higher intensity.
The bottom line
The walking vs running debate has no loser. Pick the one you'll do most often, add some hills, and mix in a run or a long trail walk when you feel like it. If you want a nudge to get out the door, Active Quests is on the App Store.
Sources
- Williams PT, Thompson PD. Walking versus running for hypertension, cholesterol, and diabetes mellitus risk reduction. Arterioscler Thromb Vasc Biol 2013;33(5):1085–91. doi:10.1161/ATVBAHA.112.300878
- Ding M et al. Lancet Public Health 2025. doi:10.1016/S2468-2667(25)00164-1
- Noetel M et al. BMJ 2024;384:e075847. doi:10.1136/bmj-2023-075847
- Australian Government: Recommendations for adults (18 to 64 years)
General information only, not medical advice.