Ask A GP: Is Walking Or Running Better For Our Health?

The NHS describes walking as an “overlooked” way to stay active. After all, some studies have found that people who took 7,000 steps a day enjoyed a 47% risk reduction in all-cause mortality, and were less likely to develop heart disease, cancer, type 2 diabetes, dementia, and depression.

Brisk walking can be even better for us. 

But running, which uses about twice as much energy as walking, is also not to be sniffed at. Even a five to 10-minute run a day has been linked to several extra years of life compared to non-runners, though two and a half hours of running a week seems to be the sweet spot for maximum longevity gains.

Some research also says brisk walking is linked to better heart health benefits, but identical diabetes risk reduction, as running.

So which is the healthiest choice? 

Is running better for you than walking?

Dr Suzanne Wylie, GP and medical adviser for IQdoctor, said, “When considering whether walking or running is ‘better’ for health, the answer is highly individual and depends on a person’s age, medical history, joint health, fitness goals, and risk of injury.

“Walking is low impact, accessible to almost everyone, and excellent for maintaining cardiovascular health, controlling weight, and supporting joint function, making it the default recommendation for most adults and particularly older patients or those with chronic conditions.”

And though she said running “can offer greater cardiovascular and metabolic benefits in a shorter time,” she added, “it comes with increased stress on joints and a higher risk of overuse injuries”. 

Not only do both options have pros and cons, but they can be complementary to one another, too – further proof that it doesn’t have to be a binary decision, or a decision at all, if you don’t want it to be. 

The important thing is to stay active

Any exercise is far, far better than none. And a third of UK adults don’t reach the recommended activity guidelines of 150 minutes of moderate-intensity, or 75 minutes of high-intensity, activity per week.

So, Dr Wylie says, let’s take a look at the bigger picture here: “From a GP’s perspective, the priority is usually to encourage consistent, safe physical activity rather than the most intense option.

“For most people, walking provides sufficient benefit with minimal risk, whereas running may be recommended for those who are younger, already fit, and free from joint issues, or for patients aiming for specific cardiovascular or endurance goals,” she added. 

“Ultimately, the best choice is the one a patient is likely to maintain long-term, as regular movement, whether walking or running, is far more important than the precise mode of exercise.”