Walking vs. Running: Which One is Truly Better for Fitness? The Science May Surprise You!

For years, I thought the best way to get fit was to lace up my sneakers and hit the pavement running. After all, isn’t running the ultimate cardiovascular workout? But the more I learned—digging into scientific studies and listening to experts in the field—the more I realized that running, for many people, is actually not the most effective way to improve fitness.

In fact, depending on your goals, walking might be the smarter choice.

Let’s dive into what the research says and how I’ve shifted my perspective on the age-old debate: Is walking or running better for fitness?

Why Most People Run Inefficiently

Most people who run aren’t getting the benefits they think they are. It turns out that many of us unknowingly run at the wrong heart rate.

Here’s what that means:

• If you’re running too fast, you burn mostly glycogen (stored carbs) instead of fat. This is great if you’re training for a race, but not ideal if your goal is fat loss or long-term endurance.
• If you’re not pushing hard enough, you’re not improving key performance markers like VO2 Max, anaerobic threshold, speed, or power.

So what ends up happening? Many people run in this middle-zone “junk miles” range, where they’re working hard but not getting fitter. They’re just exhausting themselves.

The Science Behind Fat Burning and VO2 Max

When I started learning more about how our bodies burn energy, one stat jumped out at me:

🔹 Your body burns the highest percentage of fat when your heart rate is around 60-70% of your max.
🔹 Most runners go above this range, relying more on glycogen instead of fat for fuel.
🔹 Walking naturally keeps you in this optimal fat-burning zone.

That means if fat loss is your goal, walking can actually be a better workout than running.

But what about cardiovascular health? That’s where VO2 Max comes in—the measurement of how efficiently your body uses oxygen during exercise.

To improve VO2 Max, you need to train at high-intensity intervals, not just steady-state running. That’s why elite runners don’t just jog; they incorporate sprint training and resistance workouts to build power and endurance.

Walking: The Underrated Fitness Hack

Here’s where things got even more interesting for me. I had always viewed walking as “not a real workout.” But when I looked at the research, I realized how wrong I was.

Why Walking Works Wonders:

✔ Low-impact, sustainable, and joint-friendly
✔ Naturally keeps your heart rate in the fat-burning zone
✔ Reduces injury risk compared to running
✔ Improves endurance and cardiovascular health over time

What really convinced me was seeing how elite endurance athletes use walking in their training. They don’t just run—they hike, walk between runs, and focus on long-duration, low-intensity movement to build aerobic capacity without overtraining.

If You Want to Run, Do It Right

Now, this doesn’t mean running is bad. Running has tremendous benefits if done correctly. If you love running, make sure to:

✅ Train in the right heart rate zones—Use a heart rate monitor to ensure you’re not running too fast for fat burn or too slow for VO2 Max gains.
✅ Incorporate strength training—Stronger muscles improve running economy, reduce injury risk, and enhance endurance.
✅ Mix in intervals—Short bursts of high intensity are more effective than long, steady-state runs for building fitness.
✅ Listen to your body—If you feel constantly fatigued, you may be running inefficiently.

Final Thoughts: The Best Exercise is the One That Works for You

What I’ve learned from digging into this research is this: Both walking and running have their place. But if you’ve been forcing yourself to run because you think it’s the “best” workout, it might be time to rethink that.

Walking can be just as, if not more, effective for fat loss, endurance, and long-term health. And if you love running? Make sure you’re training smarter, not harder.

At the end of the day, the best workout is the one you’ll stick with—the one that makes you feel strong, energized, and motivated. Whether that’s walking, running, or a mix of both, understanding the science behind it can help you train with purpose and see better results.

Now tell me—do you walk, run, or do a combination of both? I’d love to hear your experience in the comments!

Inspired by the teachings and research of Mark Sisson and Brad Kearns