Walking vs Running for Cardio: Which Is Better?

April 12, 2023

My friend Caleigh, a beginner, almost completed her first 5K, recently tried her first protein shake, and is now lifting with her new set of five-pound dumbbells. Meanwhile, my expert friend Sarah grunts through her lifts, has race walked dozens of races (including a full marathon), and keeps a pantry stocked with 12 tubs of protein powder.

So, when it comes to cardio, what’s your pick—walking or running? Let’s break down the benefits and facts to help you decide what fits your lifestyle and goals.

Walking and Running: The Basics

Both walking and running are excellent cardio exercises.
Walking can be a great starting point if you're new to fitness or prefer low-impact activities.
Running burns more calories per minute but can be harder on your joints and body.
You can walk a 5K, and yes, that counts just like running one!

Calories Burned: Running vs Walking

According to WebMD for a 160-pound person:

Walking briskly at 3.5 mph for 30 minutes burns about 156 calories.
Running at 6 mph for the same time burns about 356 calories — more than double!

If your goal is to burn calories efficiently or lose weight faster, running is a better choice because you can do it in less time. But if you prefer walking, doubling your walking time can equal the calorie burn of running.

What About Enjoyment and Sustainability?

Enjoyment matters! You don’t have to run if you hate it.
Walking is easier on the body and joints — no pounding or jarring like running.
Running requires strength training to support your muscles and reduce injury risk.
Strength training can actually improve your running performance (and even cut your race time).

Benefits of Running for Enthusiasts

If running is your stress relief or passion, go for it!
Running can be addictive and motivating as you compete with yourself.
Outdoor running challenges you with different terrains (gravel, asphalt, trails), which affect your form and effort.
Weather and safety are considerations—many prefer treadmills in winter.

Walking’s Benefits

Walking is low impact, accessible, and less likely to cause injury.
It’s perfect for those just starting out or who want steady, sustainable cardio.
Walking is a fantastic way to stay active without the intensity of running.
It’s also a great “in-between” workout on non-running days.

Treadmill vs Outdoor Cardio

Both treadmill walking/running and outdoor workouts have pros and cons.
Outdoor runs often require more attention to form because of harder surfaces.
Treadmills provide a safer option in bad weather or icy conditions.
Personal preference ultimately decides which works better for you.

Final Thoughts

Neither walking nor running is inherently better—it depends on your fitness level, goals, and what you enjoy.
If you want fast calorie burn, running wins.
If you want sustainable, low-impact exercise, walking’s a winner.
Most importantly, find a cardio routine you love so you’ll stick with it!

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