Walking or Running? The surprising truth about which cardio workout wins for your heart, joints and longevity

When it comes to staying fit, the age-old debate between walking and running continues to divide fitness enthusiasts. Running burns more calories and challenges the lungs, while walking is gentler on the joints and easier to stick with. So which is the smarter choice for your health goals? Recent insights from exercise scientists and fitness coaches, reported by Women’s Health, shed light on how both activities stack up—and why the answer might not be as simple as lacing up your sneakers and sprinting away.

The Basics
According to the Centers for Disease Control and Prevention (CDC), adults need at least 150 minutes of moderate to vigorous physical activity each week. Exercise scientist Dr. Rachelle Reed told Women’s Health that both walking and running fit into this guideline. “Whether you’re walking or running, you’re getting some kind of physical activity in—and that’s what matters,” she explained. In short, both contribute meaningfully to fitness, though the benefits vary depending on your pace, goals, and lifestyle.

Walking: The Gentle Starter With Big Payoffs
Walking is often underrated, but experts say it’s an excellent entry point into regular exercise. Low-impact and accessible, it helps beginners build consistency without overwhelming their bodies. Reed notes that walking can improve cardiovascular fitness, manage inflammation, and reduce the risk of chronic disease when performed at moderate intensity. Even steady “zone 2” cardio walks have been linked to better sleep and mental well-being.

With trends like “hot girl walks” and treadmill workouts such as 12-3-30 gaining popularity, walking has become more than just a way to clock steps—it’s a tool for longevity and stress relief.

Running: Faster, Stronger, More Intense
If efficiency is the goal, running takes the lead. “Running is a better, more effective workout for your heart and lungs,” said Erica Coviello, CPT, a certified running coach, in the Women’s Health report. Running can deliver the same calorie burn in half the time it would take walking and provides a higher cardiovascular challenge.

However, the trade-off is its greater strain on muscles and joints, making it less suitable for those with injuries or mobility issues. Reed cautions beginners to start slowly, incorporating intervals and rest days to avoid common runner injuries.

Beyond Cardio: The Case for Strength Training
While walking and running remain top cardio choices, experts emphasize that neither should be your only form of exercise. On The Doctor’s Kitchen Podcast, Harvard-trained physician Dr. Darshan Shah stressed that after age 40, strength training becomes essential. “You really have to add strength training into your routine,” he said, urging people to split their time between cardio and resistance work.

Shah explained that muscle mass naturally declines with age, especially in women, and without resistance training, people risk frailty and chronic illness later in life. Strength training not only preserves muscle but also improves heart health, blood sugar regulation, and sleep quality.

Choosing What Works for You
So, should you run or walk? Experts agree the answer depends on your personal goals, schedule, and enjoyment. If you crave a gentler, sustainable routine, walking may be the perfect fit. If you’re short on time and want to push your cardiovascular system harder, running may deliver quicker results.

But the real secret lies in balance. As Reed puts it, the best exercise is one you’ll actually stick with. Mix walking or running with resistance training, and you’ll have a holistic fitness formula that benefits both heart and muscle health for years to come.