<\/p>\n Whether you decide on a blend of both workouts or want to know the best one to choose for targeted results, we break down the benefits (and disadvantages) of both incline walking and running.<\/p>\n You may like<\/p>\n Incline walking vs runningFor cardiovascular health<\/p>\n Both incline walking and running can help improve cardiovascular health, as long as they sustain an elevated heart rate in the \u201cmoderate-to-vigorous\u201d intensity zones for a meaningful duration, explains Dr Christopher Broyd<\/a>, a consultant cardiologist at Nuffield Health Brighton Hospital<\/a>. \u201cBoth are highly effective at reaching that threshold, though they create the demand in different ways.\u201d<\/p>\n He continues, “Incline walking increases cardiovascular effort by adding resistance rather than speed. Walking uphill forces the heart and lungs to work harder to deliver oxygen to the muscles, often raising the heart rate to levels comparable to a light or moderate run.\u201d<\/p>\n This makes incline walking a great option for anyone starting their fitness journey as it\u2019s a low-impact way of exercise that\u2019s easy on the joints – plus, it gets your heart rate up. Of course, the steeper the incline, the more your body has to work. \u201cIncline walking is excellent for cardiovascular health because it raises your heart rate without requiring repeated high-impact foot strikes,\u201d explains personal trainer Monty Simmons<\/a>.<\/p>\n However, when it comes to boosting cardiovascular health, sprinting is hard to beat, and the benefits of running are endless<\/a>. \u201cFrom a cardiovascular standpoint, running provides a strong aerobic stimulus. Because most people aren\u2019t used to running, it creates a significant training effect quite quickly,\u201d explains Simmons.<\/p>\n \u201cIf you pace it properly, you can stay in an aerobic zone rather than tipping straight into anaerobic intensity, which can feel uncomfortable if you\u2019re new. Over time, running improves VO\u2082 max, overall stamina, and heart and lung efficiency.\u201d<\/p>\n \u201cRunning elevates the heart rate more quickly and intensely. It places greater demand on the cardiovascular system, making it easier to reach higher training zones in a shorter amount of time. This can lead to improvements in aerobic capacity and overall efficiency of the heart and lungs,\u201d agrees Dr Broyd.<\/p>\n So overall, they\u2019re both brilliant for improving cardiovascular health. However, if we had to pick\u2026<\/p>\n You may like<\/p>\n Winner: Running<\/p>\n What to wear \n <\/a><\/p>\n HOKA<\/p>\n Bondi 9 – Rose Tea\/petal<\/p>\n Whether you’re incline walking or running, comfort is key. A well-cushioned pair of trainers will suit both activities, and with 41.3mm of plushiness in the sole, the Hoka Bondi 9<\/a> are some of the best. Breathable and resilient, too, these will take you from treadmill workouts to hill climbs without an issue.<\/p>\n <\/p>\n \n <\/a><\/p>\n New Balance<\/p>\n 1080v15 – Rosewood<\/p>\n Equally comfortable are the latest everyday shoe from New Balance. These have a little less stack in the sole and a small rocker, making for an easier ride if you go for a run. Digital Health Editor Grace Walsh<\/a> recommends these if you plan to do any running outside, thanks to the improved energy return.<\/p>\n <\/p>\n \n <\/a><\/p>\n Brooks<\/p>\n Ghost 17 – Bluewash\/nightlife\/yucca<\/p>\n The Brooks Ghost 17 are a running shoe by design. Yet, the supportive build and limited stack on the sole makes them a versatile option for treadmill and gym workouts, so you don’t have to swap shoes between your strength and uphill walking sessions.<\/p>\n Muscle building<\/p>\n Again, both incline walking and running are brilliant for strengthening muscles, but they work your muscles differently and target different areas. \u201cIncline walking is excellent for building lower body strength and targets important muscle groups such as glutes, hamstrings, and calves effectively,\u201d explains Dr Broyd.<\/p>\n \u201cIncline walking builds leg and hip strength, which is important for supporting the lower back, particularly given how much time most people spend sitting. That posterior chain engagement is a big benefit,\u201d says Simmons.<\/p>\n That\u2019s not to say running doesn\u2019t work your muscles either, though. \u201cRunning strengthens the calves, quads, glutes, adductors, and core. It supports spinal stability and whole-body coordination,\u201d continues Simmons. \u201cIt also strengthens tendons and bones through repeated ground reaction forces, provided the load is increased gradually.\u201d<\/p>\n If you\u2019re combining workouts with additional weight training, incline walking can be a better choice, as it\u2019s low-impact and easy on the joints, allowing for better muscle recovery. It\u2019s also easier to incorporate additional resistance aids, like the best weighted vests<\/a> or ankle weights, <\/a>while incline walking.<\/p>\n \u201cRunning doesn\u2019t always allow for the same sustained muscle tension,\u201d agrees personal trainer Jade Imani<\/a>. While neither is a true muscle-building exercise, incline walking may offer a slight advantage for lower-body muscular endurance and glute activations without excessive fatigue or joint stress.\u201d<\/p>\n Winner: Incline walking<\/p>\n \n (Image credit: Getty Images)<\/p>\n For weight loss<\/p>\n Both running and incline walking will burn calories and aid weight loss, so one isn\u2019t necessarily better than the other. Running burns more calories per minute than incline walking, with a recent study by the International Journal of Exercise Science<\/a> showing that, within their sample group, running burned approximately 13kcal per minute compared to 10kcal per minute doing the 12-3-30 workout. The same study also showed that participants burned the same amount of calories in a 23-minute run vs 30 minutes of incline walking.<\/p>\n \u201cFor weight loss, running burns more calories per minute because of the higher intensity. Faster, rhythmic movement requires more energy, so running is efficient if time is limited. A 20\u201330 minute run can deliver a strong training stimulus without needing long sessions,\u201d explains Simmons.<\/p>\n However, that doesn\u2019t show the whole picture, and some may find it easier to sustain long periods of incline walking than they would running.<\/p>\n \u201cIncline walking can support fat loss with minimal joint stress. It\u2019s low impact, and you can do it for a long duration, increasing total calories burned,\u201d says Keiren Douglas, a personal trainer at Nuffield Health<\/a>. \u201cIt doesn\u2019t interfere with weight training<\/a>, which is essential for health and maintenance of muscle when burning fat. You\u2019re less likely to injure yourself, and you\u2019ll find yourself less hungry than when running.<\/p>\n \u201cIncline walking may be the best option for sustained fat loss for most beginners, especially paired with weight training and a healthy diet. If you have these other factors locked in, then it can prove a very effective method with minimal fatigue, injury risk, and high sustainability over time.\u201d<\/p>\n Ultimately, every expert we consulted said the same thing: both are good for weight loss, but the best one for you will be the most sustainable one. \u201cFor weight loss, you\u2019ll burn more calories simply because you\u2019re doing more work. If you go straight home and sit on the sofa versus stopping at the gym and walking on an incline for an hour, you might burn an extra few hundred calories,\u201d explains Simmons.<\/p>\n \u201cThat\u2019s meaningful if you\u2019re trying to lose weight without aggressively restricting your diet. It\u2019s also good for joint and bone health. There is still impact, but it\u2019s low-grade and repetitive, which helps stimulate bone tissue over time without excessive stress.\u201d<\/p>\n Winner: It depends<\/p>\n Joint health<\/p>\n Both incline walking and running can improve joint health. However, they generally work different muscle groups, and running carries a greater risk of joint damage if you don\u2019t train properly. Start slow, try running for beginners<\/a>, and work your way up – otherwise, you\u2019re more likely to damage than strengthen your joints. However, incline walking is undoubtedly lower impact.<\/p>\n \u201cBoth incline walking and running on a treadmill can support joint health when matched to the individual. Incline walking is lower impact and reduces stress through the knees, hips and ankles, while running can help maintain bone density and joint strength when performed with good technique and appropriate recovery,\u201d explains Matt Gardner<\/a>, a regional exercise experience manager at Virgin Active UK<\/a>.<\/p>\n \u201cThe higher impact of running also increases stress on the joints and connective tissues, which can limit how frequently some people can train or increase the risk of overuse injuries. Similarly, muscle soreness and recovery can prevent frequent high-intensity training sessions,\u201d explains Dr Broyd.<\/p>\n \u201cFor joint health, running can be beneficial when progressed gradually. The impact helps maintain bone density and tissue resilience, but recovery becomes more important. It\u2019s not something most people should do every day, especially early on. It also improves tolerance to impact forces and builds mental resilience, because it\u2019s physically and psychologically demanding,\u201d says Simmons.<\/p>\n \u201cExercises like skipping <\/a>or running involve much higher joint impact. Incline walking is significantly lower impact, which makes it a safer option for many people, particularly if bone density, joints, or recovery are a concern.\u201d<\/p>\n Winner: Incline walking<\/p>\n For beginners<\/p>\n Incline walking is undoubtedly easier than running. You can start at a low incline and speed, and gradually work your way up.<\/p>\n \u201cIncline walking on a treadmill is highly accessible, making it an ideal option during bad weather. It\u2019s well-suited to beginners as the intensity is easy to control and requires lower perceived effort than running, while still delivering meaningful health benefits,” says Gardner.<\/p>\n \u201cBecause it feels manageable, incline walking can be sustained for longer periods, helping people build fitness gradually and maintain a consistent routine over time.”<\/p>\n Imani agrees, adding, “Incline walking is highly accessible as it is less technical, has a lower injury risk and feels more approachable for people who are new to exercise. Running can be time-efficient and mentally rewarding, but often requires more recovery and careful load management, especially on treadmills.\u201d<\/p>\n That said, anyone can take up running, too! It just requires a little more research, a good pair of running shoes<\/a>, and easing into it gradually. Start by \u2018jeffing\u2019<\/a> (a popular run\/walk method) or by following a simple, beginner-friendly running plan, like Couch to 5k.<\/p>\n Many might find running indoors more accessible than hitting the streets, too. \u201cRunning indoors on a treadmill is a good way to practice consistent pacing as you don\u2019t have to worry about stopping to cross roads or route planning, and avoid the Great British weather! Plus, you can use it for all types of runs, including hills with incline settings,\u201d adds Peloton<\/a> personal trainer Susie Chan<\/a>.<\/p>\n Winner: Incline walking<\/p>\n For saving time<\/p>\n Running is a more efficient workout, though both incline walking and running can fit into your routine if you’re strapped for time.<\/p>\n \u201cBecause of its intensity, running is often more time-efficient, particularly in terms of calorie-burning rate, which appeals to individuals with busy schedules or performance-oriented goals,” agrees Dr Broyd.<\/p>\n \u201cFor beginners, older adults, or those managing joint pain or previous injuries, incline walking can be a sustainable way to achieve meaningful cardiovascular benefits. However, it can be more time-consuming and has a slight monotony that may make it best alternated with exercise regimens,\u201d he says.<\/p>\n This advice was echoed by every expert we consulted. \u201cRunning will help develop your cardiovascular system, improving your heart, lung, and circulatory health. Because you\u2019re working at a higher intensity, you can burn more calories in less time, although you will feel the effects of fatigue very quickly. This makes it very efficient if time is a factor,\u201d agrees Douglas.<\/p>\n However, if you have a walking pad with an incline option at home, you can easily walk 10,000 steps without leaving your house<\/a>. If you\u2019re able to get your steps in while you work or watch TV, this might mean incline walking is a more time-efficient option for you.<\/p>\n Winner: Running<\/p>\n For mental health benefits<\/p>\n Running 20 minutes a day<\/a>, three times a week, has proven mental health benefits, with a study from the University of Boston Medical School<\/a> showing that running for 20 minutes three times a week was just as effective for participants with clinical depression as weekly therapy or a pared-back combination of both.<\/p>\n Of course, this won\u2019t be the case for everyone, and if you are struggling with your mental health, it\u2019s best to speak to a mental health professional. But it does prove the positive mental health benefits of running.<\/p>\n \u201cOne of the things I enjoy most about running is how it can help you feel, boosting your mood and having a positive impact on your mental health,\u201d explains Chan. \u201cI have a saying that you never regret a run, and if you focus on the movement, rather than getting too worried about how fast you are running, it is very accessible. It can also be a very social sport; there are lots of running clubs for all abilities, a local parkrun which is accessible for runners and walkers, or a community such as Peloton<\/a>, which enables you to work out from the comfort of your own home.\u201d<\/p>\n The higher intensity of running prompts \u201ca strong endorphin response often described as a \u2018runner\u2019s high\u2019 alongside dopamine release, which can boost motivation and mental clarity,\u201d explains Gardner. \u201cRunning is also effective at relieving stress and anxiety by channelling nervous energy and providing a clear mental reset.\u201d<\/p>\n That\u2019s not to say incline walking doesn\u2019t offer mental health benefits, and one of the main benefits of walking<\/a> is that it\u2019s a proven mood booster. \u201dThe steady, moderate intensity of incline walking encourages the release of feel-good hormones such as endorphins and serotonin. The result is a workout that supports physical health while promoting a calm, focused mental state, making it particularly effective for stress relief,\u201d says Gardner.<\/p>\n Winner: Running<\/p>\n
\n<\/p>\n![\"Bondi](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/Yii5rtjTz9E7ko2yFEEYDH.jpg\")
\nAll-rounder<\/p>\n![\"1080v15](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/ZgHGykQewk84U5dwDVEJhk.jpg\")
\nFor running<\/p>\n![\"Ghost](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/i6H89HSfoYryJq7ctnaGXV.jpg\")
\nFor walking<\/p>\n![\"Woman](\"https:\/\/www.newsbeep.com\/ca\/wp-content\/uploads\/2026\/02\/jNMncqm85v3HyoPSKsQT5n.jpg\")
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