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Incline walking and running are commonly framed as opposites: one is low impact, the other is high-intensity. But in reality, they’re both effective cardio options that challenge your body in distinct ways—from the muscles you recruit to the impact on your joints. Both workouts can boost your heart health, build endurance, and leave you seriously sweaty, but they place different demands on your body, according to Gab Reznik, CPT and Tone House coach. The question isn’t which is better across the board—it’s which is better for you depending on your goals.

Understanding those differences can help you decide which one deserves a spot in your fitness routine, or how to incorporate both.

What makes incline walking and running so effective?

At their core, incline walking and running share a common foundation: they get your body moving in a rhythmic, repetitive way that challenges your cardiovascular system.

“Any movement is better than no movement at all—whether that’s incline walking or running,” Reznik tells SELF. “They’re both effective at increasing blood flow, elevating heart rate, and improving overall aerobic capacity.” That means stronger heart and lung function over time—which are key markers of long-term health.

They also both demand muscular effort. Running requires you to generate power with every stride, while incline walking emphasizes controlled, deliberate steps against gravity (thanks to the incline). “Over time, the repetitive impact and loading can help strengthen joints and support long-term durability when done properly,” Reznik says.

The differences in impact and intensity

While they may look similar on the surface, incline walking and running are different in two major ways: how hard they push your body, and how much stress they place on your joints.

Running is the higher-impact option. With each stride, your joints absorb roughly two to three times your body weight. That added force typically translates to higher intensity—and more calories burned per hour, Reznik explains.

Incline walking, on the other hand, keeps one foot on the ground at all times, reducing overall joint load. “Incline walking is more sustainable for longer durations,” Reznik says. “At the same fitness level, someone will typically be able to maintain an incline walk longer than a run due to the lower per-step demand.”

Can incline walking actually build strength?

It’s easy to think of incline walking as purely cardio—but that’s only part of its benefits.

“Incline walking can absolutely build strength, just not in the same way as lifting weights,” Reznik says. Instead of maximizing muscle growth by picking up heavy weights, incline walking improves muscular endurance, particularly in the lower body (think: glutes, hamstrings, and calves).

The steeper the incline, the greater the challenge. And if you want to level up even more, try adding external load, like a weighted vest, Reznik suggests. “It can increase the strength stimulus without significantly increasing joint impact.”

Still, it’s important to keep your expectations realistic. If your goal is to build maximal strength or increase muscle size, traditional strength training should still be your primary focus.

Why incline walking isn’t less effective than running

One of the biggest misconceptions about incline walking is that it’s somehow inferior to running. Reznik is quick to shut that down.

“Walking isn’t less effective—it’s simply a different type of stimulus,” she says.

In fact, incline walking can be deceptively tough. Imagine this: a 15% incline at 3 mph for 30 minutes, without holding onto the treadmill. “That’s extremely challenging—even for a trained runner,” Reznik says.

Both workouts can improve cardiovascular fitness and support fat loss when programmed appropriately. The key is understanding that “effective” doesn’t mean “hardest”—it means the movement is aligned with your fitness goals.

If you’re aiming to maximize calorie burn in a shorter amount of time or really test your cardiovascular endurance, running may be the more efficient choice, Reznik says. Its higher intensity makes it ideal for pushing your limits.

But if you’re looking to reduce joint stress while still building aerobic fitness (and even some muscular endurance), incline walking may be the smarter pick. “If you treat them as complementary, you can unlock a higher level of performance and longevity,” Reznik says.

How to choose (and use) incline walking and running strategically

Deciding between incline walking and running ultimately comes down to three factors: your goals, your current fitness level, and what you actually enjoy enough to stick with.

Beginners might start with a light jog at a conversational pace or a slight incline (around 2% to 3%) at a comfortable walking speed, Reznik suggests. From there, it’s important to progress either the speed or incline, but not both at once.

“Incline walking isn’t the ‘easy’ option—it’s the smart option when used correctly,” Reznik says. “Running isn’t the ‘better’ option—it’s the specific option when it aligns with your goals.”

A well-rounded routine might include both: running for higher-intensity days when you want to challenge your cardio limits, and incline walking for longer, lower-impact sessions that still deliver a serious burn.

Ultimately, there’s no clear winner between incline walking and running because they aren’t rivals. Both movements can be tools for improving heart health, building endurance and strengthening key muscle groups. The better workout is the one that helps you move consistently and safely. And in many cases, the smartest approach isn’t choosing between them—it’s using both.

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Originally Appeared on Self