Archive · 6 Sep 2026
Walking Versus Running: Comparing Benefits for Heart Health
Walking and running can both help keep your heart healthy.
Running makes your heart work harder and burns more calories each minute.
Walking burns fewer calories per minute, but spending more time walking can provide similar energy use.
Running can put more stress on your joints and muscles.
This may increase the risk of some injuries.
Walking is usually gentler for beginners, older adults and people recovering from injuries.
One study found that brisk walking reduced coronary heart disease risk more than running when people used the same amount of energy.
The best choice depends on your fitness level, joint health and medical goals.
Running burns about 11.5 calories per minute, compared with roughly 5.0 for walking.
A one-hour brisk walk burns a similar number of calories as a 30-minute run.
Walking is lower impact and generally easier on joints than running.
A study found brisk walking lowered coronary heart disease risk by 9.3%, compared with 4.5% for running at equal energy expenditure.
Both walking and running are associated with lower risks of hypertension, high cholesterol and type 2 diabetes.
- Who
- People choosing between walking and running for cardiovascular fitness, including beginners, older adults and those recovering from injuries.
- What
- A comparison of walking and running for calorie burning, injury risk and heart-health benefits.
- When
- The article does not specify when the study was conducted.
- Where
- The comparison is discussed in the context of general exercise and a study published in Arteriosclerosis, Thrombosis, and Vascular Biology.
- Why
- To help people choose an exercise based on fitness level, joint health and long-term medical goals.
Walking
Running
Calorie efficiency
Walking
Walking burns fewer calories per minute, but a longer brisk walk can achieve a similar energy expenditure.
Running
Running burns more than twice as many calories per minute and is more time-efficient for rapid weight loss.
Joint and injury considerations
Walking
Walking is low impact and generally safer for older adults, beginners and people recovering from injuries.
Running
Running is high impact and may increase the risk of runner’s knee, stress fractures and Achilles tendonitis.
Cardiovascular outcomes
Walking
At equal energy expenditure in the cited study, brisk walking lowered coronary heart disease risk by 9.3%.
Running
At equal energy expenditure in the cited study, running lowered coronary heart disease risk by 4.5%, while still providing cardiovascular benefits.
- Running calories
- About 11.5 calories per minute
- Walking calories
- Roughly 5.0 calories per minute
- Equivalent workout
- One hour of brisk walking burns a similar number of calories as a 30-minute run
- Walking impact
- Low impact and generally easier on the joints
- Running impact
- High impact, with potential risks including runner’s knee, stress fractures and Achilles tendonitis
- Walking heart benefit
- Brisk walking lowered coronary heart disease risk by 9.3% in the cited study
- Running heart benefit
- Running lowered coronary heart disease risk by 4.5% in the cited study