Celebrate National Walking Day 2025: Is Walking Better Than Running?

Health benefits of walking and running and ways to increase your daily step count

By Amanda Newman

Did you know your body uses 200 muscles to take one step forward? Take 9,999 more steps and you’ll reach about five miles. Whether you choose to walk or run, moving your body daily can lead to a healthier and longer life.

Is walking better than running? Or is running better than walking? While one is not necessarily better than the other, it depends on your fitness level and your health goals. Check out some of the health benefits for both forms of exercise on National Walking Day 2025.

“Walking is a great form of exercise, as is running. Walking is much less impact than running. Running is about three to five times your body weight per step,” says Ashley Reiss, DPT, physical therapist with Rehabilitation Services–Emrick Blvd.

“Before you do any form of exercise, it’s important to get a health checkup and get cleared with your physician. The decision to run or walk will vary based on each person, and it’s generally not recommended to just get up and start walking. You always want to condition yourself prior to starting any sort of exercise routine. I recommend a walking program first, and then as you start to notice that your strength and endurance are improving, then you can work up to running,” Reiss says.

Benefits of walking

Low-impact exercise: Walking is a simple and effective way to get daily movement in. If you’re just starting an exercise routine or have preexisting health conditions, walking may be the best option for you. “Motion is lotion. Moving around is going to help with joint lubrication, keep your joints going and keep your muscles flexible and pliable, so you can decrease some of the stiffness you get after being in one position,” Reiss says.

Mood booster: Going on a walk releases endorphins also known as the “feel-good” hormones. “Walking can help decrease stress and lessen the effects of both depression and anxiety,” Reiss says.

Accessible activity: Socks, sneakers and stretching are all you need to go for a walk. Sunshine is a bonus, so head outside if you’re able to. Remember the sunscreen!

Enhances memory: Opens in new tab Research shows that walking regularly at least four days a week may strengthen brain connectivity and improve memory.

Better sleep: Daily walking may be the key to a restful night of sleep. One Opens in new tab study found that adults who walked Opens in new tab 10,000 steps a day for four weeks fell asleep faster and stayed asleep longer.

Boosts creativity: Need some fresh ideas for a project? Go for a walk. A Opens in new tab Stanford University study found that creativity levels of people who were walking jumped by 60 percent compared to when they were sitting.

Benefits of running

Burn more calories faster: If you’re pressed for time and have weight-loss goals in mind, running may be a better option. Running burns calories faster than walking but how many calories overall depends on your speed and distance. Try this Opens in new tab calorie calculator to get a more personalized look at your calorie-crushing potential.

Stronger bones: You can improve your bone density with weight-bearing activities such as running. “Bones will adapt and change over time to the stresses that they go through. When a muscle contracts and the tendon pulls on the bone, that stimulates bone growth and bone rejuvenation,” Reiss says. Going on a run for Opens in new tab 30 minutes a day for four times or more a week can make a difference in the long run.

Improves heart health: Show your heart some love without running a marathon. Simply running for five to 10 minutes a day can have a big impact. A few minutes of high-intensity exercise such as running can cut your risk for Opens in new tab heart disease in half.

“Runner’s high”: Some people may experience elevated feelings of joy or peace after a run. “This is called a ‘runner’s high,’ where you have a state of feeling very relaxed and calm after exercising due to an endorphin release,” Reiss says. While not everyone experiences this, running may support your mental health over time. The physical activity reduces cortisol levels and increases serotonin levels.

Tips to increase your daily step count

Park far away: Aim to park in the lot farthest away from your place of work or store if you’re out running errands.
“Exercise snacks” every day: Try to incorporate tiny bursts of exercise (about two minutes) into your day. “Exercise snacks” are convenient and easy to squeeze into your day – like a snack but without the food. Go for a brisk walk a few times around the office, at home or in your neighborhood.
Set reminders on your phone to move: Ideally, you want to move around at least every hour throughout your day. Set a reminder on your phone or watch to stand up, stretch and stroll.
Use a desk treadmill or walking pad: Reaching your daily step goal whether it’s 6,000 or 10,000 can be a challenge. One hack for getting your tasks done and fitness in is to use a standing desk with an under-the-desk treadmill.