Why run when you can walk? It’s a good question. Maybe your goal is to be more active and to do that, you feel like you should be running versus walking. After all, it’s one foot in front of the other—does it really matter how quickly you do so and how sweaty you get while doing it?

We know that running for just five to ten minutes a day at just six mph reduces all-cause and cardiovascular mortality risk. And that more running is even better. (Treadmill running is OK, but in a 2022 study comparing the effects of six weeks spent running inside versus outside, pounding actual pavements won hands down).

But what about walking? It’s accessible to most of us, low cost, low impact, and, well, not that exciting. The good news is we no longer think of the 10,000 steps a day metric as the gold standard, with newer evidence suggesting as little as 7,000 steps a day can decrease your risk of death from all causes by up to 70%, while two hours of walking outside per week is associated with improved health and wellbeing.

But when it comes down to it, which one reigns supreme? We pitted the two head to head, foot to foot, to find out which comes out on top for your fitness.

Why should I run?

“Running is an excellent choice to kick off the year for both mental and physical well-being,” enthuses Cody Mooney, director of performance at Pliability. “From a mental perspective, running releases endorphins, reducing stress and boosting mood.”

Unlike walking, though, running does require a warm-up. Think of it as part of your workout; a National Library of Medicine study found that effective warm-ups, such as integrating mobility exercise into your pre-running routine, can boost performance and running’s positive effects.

Running also has an added bonus. “For most people, running outside is a great way to find groups to train with, and isn’t as intimidating as walking into a crowded gym,” explains running coach Kosta Telegadas.

“From a physiological perspective, aerobic adaptations made through running are significantly easier to accomplish as opposed to resistance training personal records,” adds Telegadas. This is because humans are built to run. Telegadas explains that this is also why more people run marathons than are able to deadlift twice their bodyweight: physiologically and psychologically, even the most movement-averse of us can adapt to running in a relatively short space of time.

What if I just want to walk?

Humans might be built to run, but we’ve been walking ever since our ancestors climbed down out of the trees. The trouble is, compared to a jog, walking is, well, kind of time-consuming.