Walking Vs. Running: Which Is Better And How Much Should You Do Per Day

Read on to dive into the details about running and walking, what is the difference between the two and how much you should do per day. 

Written by: Shivangi Sarkar Updated at: 2023-01-27 08:00

Cardiovascular exercise is extremely important for every person’s health. Exercise in general is crucial for one’s overall health but cardiovascular exercise, also known as cardio is the simplest form of exercise that can be done anywhere without any equipment. Not only is it convenient, it is also great for heart health. Running and walking are the easiest forms of cardio that can be done to lead a balanced healthy lifestyle. Read on to dive into the details about running and walking, what is the difference between the two and how much you should do per day. 


Running is a simple and incredibly beneficial form of physical activity that is very accessible. Running regularly brings enormous advantages to any person. 

Starting to run regularly can be difficult. When you first start out running, it is normal to experience aches and pains, especially the day after. But if you remain consistent and follow through with running regularly, you will receive lots of advantages of regular running. The following changes happen to your body when you start running everyday:

  • You will be happier
  • You will burn a lot of calories
  • Better heart health
  • Stronger knees
  • Better and deeper sleepThese are just a few benefits that running regularly can get you.
Also Read:  5 Best Running Apps To Help You Prepare For A Marathon


Walking is something we have been doing since we were born. It is the most instinctive exercise one can perform. A brisk walk beats gym, exercise and sports for staying fit and healthy. Walking is a great exercise to get started with and one habit that you can carry on with you through your whole life. 

A great walking program is the most accessible and convenient way to stay healthy and get stronger. Walking works up all the body’s bones and muscles, making it a versatile exercise targeting the entire body. Walking daily has the following benefits:

  • Keeps your spine healthy
  • Improves your mental health
  • Improves your heart and lung function
  • Improves your immune system
  • Keep the blood sugar of the body under control

It is the most underrated exercise that we perform every single day.

Also Read: How Brisk Walking Is Beneficial For Overall Health


Which is better and how much should you do per day?

While walking and running are both easily accessible and convenient forms of exercise one can do, it is important that you choose an exercise that you can do regularly. The two have similar health benefits.

The main difference between the two is that running burns calories faster than walking. Running for half an hour burns twice the amount of calories a half hour walk would. But if the walk covers the same distance as the run while taking longer, it catches up on the calories. 

These two are both great exercises and which one is better is a question that would have a different answer for each person. If your goal is to lose weight and stay fit, start running but if you want to just stay fit and have overall good health start walking.

However, walkers do have an advantage over runners, as running comes with a risk of injury. Other than that the two have the same health benefits.

Walking for 30-60 minutes a day is ideal and it keeps the heart healthy. If you are a beginner then start off with running for 15 minutes on the treadmill and then slowly ease into a 30 minute run per day.


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