Walking or running: which is better for your health?

It's one of the oldest fitness debates going. Do you lace up and run, or is a good brisk walk just as good?

This week the question trended online again, after someone asked whether running or the gym was the better path to good health. A lot of the replies landed on the same answer: walking, because it's the one people actually stick with.

They have a point, but the full answer is a bit more interesting. Here is what walking and running each do for you, how they fit Australia's movement guidelines, and how the Thrive Health Band helps you see which one suits your body.

What walking does for you

Walking is free, needs no special gear and can be done almost anywhere. The Better Health Channel says 30 minutes of walking on most days is a great way to improve or maintain your overall health, and lists benefits including better heart and lung fitness, stronger bones and improved balance, and more muscle strength and endurance.

The key word is brisk. The Better Health Channel describes brisk as a pace where you can still talk but not sing, and you may be puffing slightly. A slow stroll is still good for you, but a brisk walk is where the fitness benefits build.

It's also easy to fit in. If 30 minutes in one go is too much, the same source suggests three 10-minute walks across the day and building up from there. Taking the stairs, getting off the bus a stop early or walking to the shops all count. For ideas on step goals, see how many steps a day.

What running does for you

Running asks more of you, and gives a bit more back for each minute. The Better Health Channel says running can help build strong bones, strengthen muscles and improve heart and lung fitness, and that it uses more kilojoules and demands more effort from the heart, lungs and muscles than jogging. The difference between running and jogging is simply intensity.

That extra effort is the trade-off. Running needs a higher level of fitness and is higher impact than walking, so it's worth building up gradually. The Better Health Channel suggests beginners start with brisk walking, move to jogging, then work up to running over a few months. If you'd like a gentle plan, our couch to 5k guide takes it step by step.

So which is better?

For your health, the honest answer is the one you'll keep doing. Here's a simple way to think about it.

Time. Running gets you more effort per minute. If your days are packed, a 20-minute run can be a good fit. If you have more time, a longer brisk walk is a great option too.
Joints and comfort. Walking is lower impact. If running leaves you sore or you're coming back after a long break, walking is a great place to start.
Enjoyment. Some love the rhythm of a run. Others prefer a walk with a friend, a podcast or the dog. Enjoyment matters, because a habit you like is a habit you keep.
Mood. Both can lift your mood. Our article on walking for mental health has more.
Variety. You don't have to pick a side. Mixing brisk walks with the odd jog, or walking up hills, gives you a bit of both. See incline walking.

How walking and running fit Australia's guidelines

Australia's 24-hour movement guidelines for adults suggest being active most days, with 30 minutes or more of moderate to vigorous activity on most days, muscle strengthening on two or more days a week, activities for mobility, balance and coordination on three or more days, and several hours of light activity across the day. A brisk walk counts as moderate activity, and a run usually counts as vigorous.

The guidelines also point out that some activities count twice. Walking up and down stairs, for example, counts towards both your moderate activity and your balance and mobility goals. Neither walking nor running covers strength on its own, so add a couple of short strength sessions each week. Our guide to how much exercise you need has the details.

How Thrive helps you choose

The best way to settle walking versus running is to see how your own body responds. The Thrive Health Band has no screen, so you just wear it, and the Thrive by Optihealth app does the explaining.

Steps and workouts. Thrive counts your steps, and you can record a walk or run with GPS to see your route, distance and pace.
Heart rate zones. See how hard each session really was. A brisk uphill walk can land in the same zone as an easy jog. Here's heart rate zones explained.
Today's Load and Recovery Estimate. Today's Load shows how much activity you've done against your sleep, and Recovery Estimate shows roughly how long until you're back to your usual baseline.
Experiments. Try a seven-day Light walk, Zone 2 consistency block or Progressive activity load experiment and see what shifts in your steps, resting heart rate, HRV and mood.
Resting heart rate and HRV. Over weeks, see how your resting heart rate and HRV trend as your fitness builds.
Ask Thrive. Try "Do I recover better after a walk or a run?" or "Which days do I feel best after exercise?"

Thrive also learns what is usual for you across nine areas of your health, from what the Band measures and what you log, and keeps track right across your health, including sleep, temperature, stress and mood, gut health, nutrition, blood tests, medications and supplements and your medical history.

When to talk to your GP

If you're new to exercise, haven't been active for a while or have a health condition, the Better Health Channel suggests a check-up before starting a more intense program. And if you notice chest pain, unusual breathlessness or dizziness when you exercise, stop and talk to your GP. Thrive isn't a diagnosis, but you can show your Thrive trends to your GP.

Before you buy

Thrive Health Band: A$589 for the first year (Band plus 12 months of the Thrive plan), paid upfront. Prices are in AUD and include GST.

Free shipping. Your 12 months start when you activate your Band, and there's no automatic renewal.

At renewal: a new band plus 12 more months for A$589.

Or keep your band and renew the plan for A$240 a year.

Or A$29 a month with no lock-in.

One size, IP68, up to 14 days battery, 12-month warranty, not a medical device, no Apple Health sync. The app is Thrive by Optihealth on iPhone and Android.

See today's price on the Thrive store

Consumer guarantees under Australian Consumer Law always apply. See Returns if something is wrong with your purchase.

Common questions

Is walking as good as running?

Both are good for your heart, bones and mood. Running puts more effort into each minute, while brisk walking is lower impact and easier to keep up. The best choice is the one you'll do regularly.

How fast should I walk for it to count as exercise?

Aim for brisk: you can still talk but not sing, and you may be puffing slightly. That counts as moderate activity.

Can Thrive show whether walking or running suits me better?

Thrive shows your workouts, heart rate zones, Today's Load and Recovery Estimate together, so over a few weeks you can see how your body responds to each.

For more answers, see Questions.