Collage: Self; Source Images: skynesher\/Sergey Mironov\/Getty Images<\/p>\n
Incline walking and running<\/a> are commonly framed as opposites: one is low impact<\/a>, the other is high-intensity. But in reality, they\u2019re both effective cardio options that challenge your body in distinct ways\u2014from the muscles you recruit to the impact on your joints. Both workouts can boost your heart health<\/a>, build endurance, and leave you seriously sweaty, but they place different demands on your body, according to Gab Reznik, CPT<\/a> and Tone House<\/a> coach. The question isn\u2019t which is better across the board\u2014it\u2019s which is better for you depending on your goals.<\/p>\n Understanding those differences can help you decide which one deserves a spot in your fitness routine, or how to incorporate both.<\/p>\n What makes incline walking and running so effective?<\/p>\n 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.<\/p>\n \u201cAny movement is better than no movement at all\u2014whether that\u2019s incline walking or running,\u201d Reznik tells SELF. \u201cThey\u2019re both effective at increasing blood flow, elevating heart rate, and improving overall aerobic capacity.\u201d That means stronger heart and lung function over time\u2014which are key markers of long-term health<\/a>.<\/p>\n 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). \u201cOver time, the repetitive impact and loading can help strengthen joints and support long-term durability when done properly,\u201d Reznik says.<\/p>\n The differences in impact and intensity<\/p>\n 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<\/a>.<\/p>\n 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\u2014and more calories burned per hour, Reznik explains.<\/p>\n Incline walking, on the other hand, keeps one foot on the ground at all times, reducing overall joint load. \u201cIncline walking is more sustainable for longer durations,\u201d Reznik says. \u201cAt 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.\u201d<\/p>\n Can incline walking actually build strength?<\/p>\n It\u2019s easy to think of incline walking as purely cardio<\/a>\u2014but that\u2019s only part of its benefits.<\/p>\n \u201cIncline walking can absolutely build strength, just not in the same way as lifting weights,\u201d Reznik says. Instead of maximizing muscle growth by picking up heavy weights, incline walking improves muscular endurance<\/a>, particularly in the lower body (think: glutes, hamstrings, and calves).<\/p>\n 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. \u201cIt can increase the strength stimulus without significantly increasing joint impact.\u201d<\/p>\n Still, it\u2019s important to keep your expectations realistic. If your goal is to build maximal strength or increase muscle size, traditional strength training<\/a> should still be your primary focus.<\/p>\n Why incline walking isn\u2019t less effective than running<\/p>\n One of the biggest misconceptions about incline walking is that it\u2019s somehow inferior to running. Reznik is quick to shut that down.<\/p>\n \u201cWalking isn\u2019t less effective\u2014it\u2019s simply a different type of stimulus,\u201d she says.<\/p>\n In fact, incline walking can be deceptively tough. Imagine this: a 15% incline at 3 mph for 30 minutes, without holding onto the treadmill. \u201cThat\u2019s extremely challenging\u2014even for a trained runner,\u201d Reznik says.<\/p>\n Both workouts can improve cardiovascular fitness<\/a> and support fat loss when programmed appropriately. The key is understanding that \u201ceffective\u201d doesn\u2019t mean \u201chardest\u201d\u2014it means the movement is aligned with your fitness goals.<\/p>\n If you\u2019re 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.<\/p>\n But if you\u2019re looking to reduce joint stress<\/a> while still building aerobic fitness (and even some muscular endurance), incline walking may be the smarter pick. \u201cIf you treat them as complementary, you can unlock a higher level of performance and longevity,\u201d Reznik says.<\/p>\n How to choose (and use) incline walking and running strategically<\/p>\n 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<\/a>.<\/p>\n 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\u2019s important to progress either the speed or incline, but not both at once.<\/p>\n \u201cIncline walking isn\u2019t the \u2018easy\u2019 option\u2014it\u2019s the smart option when used correctly,\u201d Reznik says. \u201cRunning isn\u2019t the \u2018better\u2019 option\u2014it\u2019s the specific option when it aligns with your goals.\u201d<\/p>\n A well-rounded routine<\/a> 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.<\/p>\n Ultimately, there\u2019s no clear winner between incline walking and running because they aren\u2019t rivals. Both movements can be tools for improving heart health<\/a>, 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\u2019t choosing between them\u2014it\u2019s using both.<\/p>\n Related:<\/p>\n Get more of SELF\u2019s great service journalism delivered right to your inbox.<\/a><\/p>\n Originally Appeared on Self<\/a><\/p>\n