Walking versus running: what's better for you?
September 20, 2025
When it comes to exercise, the question often comes up: is walking or running better? Both activities offer countless benefits, but how do you determine which suits your goals and lifestyle best? Below, Clove highlights the physical, mental, and emotional benefits of both, discusses the risks, and helps you choose what's most suitable for you.
Physical benefits of walking and running
Both walking and running are great forms of cardiovascular exercise. Walking, even at a brisk pace, can significantly improve your heart health, especially with regular practice. According to the American Heart Association, at least 150 minutes per week of moderate aerobic activity, such as brisk walking, is essential to keep your heart healthy and strong.
Stress relief and mental clarity
Both activities act as natural stress relievers. Whether you walk leisurely or run briskly, the rhythmic movement helps calm your mind, reduce anxiety, and promote mental clarity.
How walking and running affect your mood
Exercise stimulates the release of endorphins, the so-called "feel-good" hormones. Running often produces the well-known "runner's high," which significantly boosts your mood. Walking also provides a mental boost, especially in a natural environment, and promotes an overall sense of wellbeing, leaving many people feeling happier and more relaxed after a walk.
Which activity suits you?
Personal fitness and starting level
For beginners or people recovering from an injury, walking is more accessible and sustainable. It's low-impact, but still offers significant health benefits with regular practice. More advanced individuals who want to improve their fitness faster may benefit from running. This activity improves your cardiovascular health, burns more calories, and increases your endurance, provided you build up intensity gradually to prevent injuries.
Health goals and preferences
Is weight loss your goal? Then running seems more effective due to its higher calorie burn. Still, consistent brisk walking combined with healthy eating can lead to weight loss over the long term too. Sustainability and enjoyment often matter more than intensity, if you enjoy walking, you'll stick with it longer.
Specific health conditions
People with heart or joint problems are better off choosing walking as a safer alternative. If in doubt, consult a healthcare professional or trainer to tailor your exercise program to your health and goals.
Choosing footwear: important for walking and running
Walking shoes
For walking, shoes with good support, cushioning, and fit are crucial. They protect against injuries and improve your comfort during longer walks.
Running shoes
Running requires shoes with excellent shock absorption, good support, and a snug fit to avoid running injuries such as shin splints and runner's knee. It's important to have shoes that match your running style and foot type.
Conclusion: What's better | walking or running?
The choice between walking and running comes down to your personal preference, fitness level, and health goals. Both offer significant physical and mental benefits. The most important thing is to move consistently and enjoy what you do. With the right footwear, such as Clove sneakers for both walking and everyday activities, you take every step in comfort and with support.
