Walking vs running: Which is better for you?

Updated May 2026 | 5 min read
Expert contributors: Trevor Shilton, Adjunct Associate Professor, School of Population Health, University of Western Australia; Kate Pumpa, Professor of Sport and Exercise Physiology, University College Dublin
Words by Donnay Torr

Key takeaways

• The walking vs running debate has no simple winner – both are effective cardio exercises that support physical and mental wellbeing.
• Key benefits of walking are that it’s low impact and accessible for many people.
• Running delivers fitness benefits faster, but only if it suits your body and lifestyle.
• The best exercise is the one you enjoy and will stick with.

Looking to improve your overall health and wellbeing? Here’s the lowdown on walking vs running – and it’s all good news.

Is walking better than running, or vice versa? The answer depends on your goals, fitness level and what’s likely to keep you moving beyond next week. Both support heart health, weight management and mental wellbeing. You can do both almost anywhere – solo or with friends. The difference lies in intensity, joint impact and how they fit into your busy life.

The basics: Walking vs running

Walking and running are forms of aerobic exercise, meaning they increase your heart rate and energy use over time. “Walking and running are both great choices for improving fitness and health,” says Trevor Shilton, Adjunct Associate Professor at the School of Population Health, University of Western Australia.

“Walking regularly for 30 to 60 minutes a day can help you enjoy the same health benefits as running. The only drawback is that the pace of walking is slower, so it takes a little longer to gain the same benefits.”

From a health perspective, it’s not a case of choosing one over the other – both count towards your weekly activity goals. Australia’s physical activity guidelines recommend adults aged 18 to 64 should do one of these recommendations weekly:

• 30 minutes or more of moderate to vigorous intensity physical activity on most days 
• moderate activity includes a brisk walk, golf, mowing the lawn or swimming 
• vigorous intensity physical activity includes jogging, aerobics, fast cycling, soccer or netball 
• muscle-strengthening, functional and light-intensity activities. 

For older adults, the recommendation is at least 30 minutes of moderate intensity physical activity on most days – preferably all.

Benefits of walking

Walking is one of Australia’s most popular forms of exercise, and for good reason. It’s simple, you can do it anywhere and it suits almost every age and fitness level. And it’s powerful: research shows walking 7,000 steps a day can lower the risk of early death by up to 47%. But even 30 minutes daily makes a big difference.

The benefits of walking extend across physical and mental health, including:

• low impact on joints
• reduced risk of heart disease and type 2 diabetes
• improved mobility and bone health
• positive effects on mood and stress
• reduced dementia risk
• reduced incidence of breast cancer.

Adj Assoc Prof Shilton says walking is a good exercise option for older adults and people who are overweight or affected by chronic conditions like heart disease and diabetes.

“Because walking is low impact, your joints and bones are only put under minimal stress, so the risk of injury is lower," he explains.

Walking also works well if you’re new to exercising or returning after a break.

“As you ease into walking, you can improve your strength, heart, lung function and energy levels,” says Kate Pumpa, formerly of the University of Canberra, now Professor of Sport and Exercise Physiology, University College Dublin.

Regular movement can also help regulate your mood and reduce stress, which is important if you’re walking for mental health reasons. “Some people also say walking improves their memory and helps them think more clearly,” says Prof Pumpa.

Benefits of running

Running delivers many of the same benefits as walking, just more quickly.

Because it’s more intense, running:

• raises your heart rate faster
• improves your cardiovascular fitness efficiently
• burns more energy per minute
• supports metabolic health
• helps build strong bones.

“Running raises your heart rate and circulation, so it can be good for your cardiovascular system while increasing your metabolic rate, so you keep burning calories [kilojoules] after your workout, even when you’re sitting still,” says Prof Pumpa.

Running can also improve mood and reduce symptoms of anxiety and depression. Many runners report a post-run lift linked to endorphins and other brain chemicals.

Walking vs running for different health goals

Both walking and running support overall wellbeing, but may suit different goals and life stages.

Heart health

Walking and running strengthen the heart and improve blood vessel function.

Brisk walking reduces the risk of heart disease, stroke and early death. Running delivers similar benefits in less time.

Weight management

Is running better than walking when it comes to managing your weight? Running burns more kilojoules per minute, but brisk walking can be just as effective if you do it for longer or more often.

Joint health

Walking places less stress on knees, hips and ankles, making it suitable for people with joint pain or mobility issues.

Running may still be appropriate when you build up gradually and balance it with strength training, if recommended by your doctor. If joint pain persists, eligible members can access structured programs like the HCF No-Gap GLA:D^® Knees Program^* to teach you safe ways to stay active. If exercise causes ongoing pain, talk to a medical professional.

Mental wellbeing

Moving your body consistently – no matter how – supports your mental health.

Walking outdoors, especially in green spaces, has been linked to lower stress and better emotional wellbeing. Running may provide a stronger short-term mood lift for some, but walking is often easier to maintain when you’re busy.

How to choose what’s right for you

When deciding between walking and running, ask:

• What are your goals? These might relate to fitness, weight management, stress relief or social connection.
• What does your body tolerate right now? Consider factors like joint issues, injuries and mobility.
• How much time do you realistically have? If you’re short on time, running for 20 to 30 minutes may deliver a higher intensity workout more quickly. If you have longer windows or can fit in movement most days, brisk walking for 45 to 60 minutes can be just as beneficial over the week.
• What do you enjoy? Enjoyment will keep you coming back – and consistency is what delivers results.
• Remember to speak to your health professional before making changes to your exercise routine.

Tips to get started safely

Whether you’re new to exercise or an old hand, make sure you pay attention to safety and good walking and running techniques.

To minimise your risk of injury, Prof Pumpa suggests the following precautions:

• Wear supportive footwear.
• Start slowly and increase duration or intensity gradually.
• Choose soft but stable surfaces.
• Distribute weight from heel to toe as your feet hit the ground.
• Keep elbows bent, arms close to your sides and shoulders relaxed to allow natural swinging movement.
• Avoid exercising in extreme heat and remember to protect yourself from the sun.
• Wear bright, reflective clothing at night.
• Stop if pain develops and seek professional advice if needed.

Reach your fitness goals with the HCF Healthful app

If you’re trying to improve your fitness, the right tools can help you stay on track. With the HCF Healthful app, you can improve and manage your health and wellbeing with access to a personalised Health Score and more^{^}.