Walk, Run, or a Bit of Both?

WALK, RUN, OR A BIT OF BOTH?

Do you remember that old 1960 hit by The Ventures, “Walk, Don’t Run”? Ever wonder why they didn’t flip it to “Run, Don’t Walk”? Either way, it fits the theme of this week’s post: should you walk, run, or combine the two?

Personally, I like to do a mix. These days, I start with a half-mile walk to warm up, then jog for five minutes, followed by a brisk one-minute walk, and repeat that cycle until I hit 5K (3.1 miles). Maybe you’ve been thinking about adding more exercise to your routine—whether it’s because you’ve recently retired or just feel it’s time. And you might be asking yourself: should I be walking, running, or doing a combination?

If that sounds like you, you’ll want to check out these highlights from a brand-new Mayo Clinic (March 11, 2025) article by Mary Anne Dunkin: Running vs. Walking: Which Is Right for You?

If you’re looking for a form of exercise that can be done almost anytime, anywhere, nothing compares to walking or running.

One of the greatest advantages of both running and walking is their convenience, says Callie M. Davies, M.D., a sports medicine physician at Mayo Clinic in Arizona. “You don’t need a gym. You can walk while you’re on vacation, outdoors or indoors on a treadmill. You don’t need a team or a trainer. All you need is a good pair of shoes,” she says.

Beyond convenience, both running and walking offer significant health benefits: building muscles, burning calories, controlling blood sugar levels, improving cardiovascular fitness, and reducing stress and anxiety.

But which one is right for you? The answer depends on your fitness goals, other health conditions and lifestyle.

If you’re interested in beginning a running or walking program, weighing the pros and cons of each can help you make the choice that’s right for you.

Pros and cons of running

Because it is a high-intensity exercise, running offers some quicker and more substantial benefits compared with walking. But it also has limitations that walking doesn’t.

Benefits of running

• Running is a high-intensity exercise that maximizes calorie burn and enhances cardiovascular fitness in less time compared with walking. “Running can burn up to three times as many calories per minute as walking, so if you’re trying to maximize weight loss, running is a more efficient way to shed pounds,” says Dr. Davies, who also is a team physician for Arizona State University athletics.
• Running also is highly effective for improving cardiovascular health. It elevates your heart rate more quickly and significantly than walking, leading to a stronger heart, lower blood pressure and improvement in your body’s VO2 max, which is the maximum amount of oxygen your body uses while exercising.
• Another often-overlooked benefit of running is its impact on bone health. “The repetitive impact of running actually reduces osteoporosis risk and enhances bone mineral density,” says Dr. Davies. “It’s the bones taking direct stress — like the tibia and femur — that have a positive response to that impact.”

The repetitive stress from running also stimulates chondrocytes, the cells responsible for producing joint cartilage. Some research shows that recreational runners tend to have a lower incidence of osteoarthritis, a degenerative joint disease where cartilage breaks down, causing pain, stiffness and reduced mobility. For people with healthy knees or even mild osteoarthritis, running may actually reduce the risk of arthritis or its progression because of improved cartilage health, says Dr. Davies. This is due, in part, to the way repetitive stress encourages cartilage growth and boosts production of synovial fluid, which lubricates the joints.

Drawbacks of running vs. walking

• Runners have a higher injury risk than walkers, with common injuries including shin splints, muscle strains and runner’s knee, which is pain behind the kneecap. The high impact of running potentially can lead to stress fractures, particularly if you run without adequate recovery time or proper nutrition, Dr. Davies says.
• Running also has greater recovery needs due to higher muscle fatigue and impact, often requiring rest days or cross-training between sessions.
• Running’s high impact also can make the sport off-limits for people who already have osteoarthritis. It’s important to note that running doesn’t necessarily decrease existing arthritis, Dr. Davies says. People who have significant joint damage or moderate to severe arthritis may find that high-impact activities might exacerbate symptoms.

Pros and cons of walking

Although walking offers many of the benefits of running, it can take longer to achieve them. But there are other important considerations for a walking program.

Benefits of walking

• Walking is appropriate for people of all levels of fitness and regardless of most health conditions. Because walking is a low-impact exercise, it carries a much lower injury risk and doesn’t require rest days. That makes it easier to incorporate into your daily routine.Despite its lower intensity, walking still offers significant cardiovascular benefits.
• Walking is particularly beneficial for people with type 2 diabetes. “If you do a 15-minute walk immediately after meals, it helps prevent blood sugar spikes,” Dr. Davies says. This is because walking stimulates muscles to use glucose from your bloodstream, which lowers overall blood sugar levels.
• Socialization is another perk.Walking is a low-intensity activity, so it’s easy to hold a conversation while you do it. It’s a great option if you want to chat with friends or talk while exercising, Dr. Davies says.

Drawbacks of walking vs. running

• It can take longer to achieve benefits such as weight loss and cardiovascular fitness when walking versus running due to lower calorie burn and slower cardiovascular gains.
• Walking requires more time. If your goal is to cover 3 miles, walking naturally takes more time than running. That can make it more challenging to fit into a busy schedule.

Combining running and walking

One of the best ways to enjoy the benefits of both activities while minimizing risks is to alternate between walking and running, either during your workout or on alternating days. “If you don’t have health limitations that make running inadvisable, this approach allows for active recovery while still maintaining an elevated heart rate,” says Dr. Davies. “It’s also a great way to transition into running if you’re new to high-impact exercise. By alternating between walking and running during the same session and gradually extending your running intervals as tolerated, you can easily incorporate running into your routine.”

It’s fine to pay attention to how you feel on any particular day, too. “Today, you might feel like taking it easy and walking. The next day, if you have more energy, you can go for a run,” she says. You can tailor your workout to your body’s needs and energy levels, reducing the risk of burnout or injury.

Dr. Davies advises consulting your healthcare professional before beginning any exercise routine. This is especially important if you have chronic health conditions or are taking medications. Ultimately, the most important thing is to find a form of exercise you enjoy and can stick with long term.