Which workout brings greater benefit: Walking uphill or running?

(Patria) - The choice between running and brisk walking on an incline often presents a dilemma for recreational athletes who want to achieve the best possible results.

Both activities are an excellent form of cardio training, but they offer different benefits depending on the goals you want to achieve. While one option is more efficient for burning calories and improving fitness, the other puts less pressure on the joints and offers a more sustainable approach to exercise.

Experts point out that the key to success lies in aligning the workout with one's own health condition and level of physical fitness. Consistency and proper technique are often more important than the number of calories burned, reports Blic.

According to Elizabeth Gardner, associate professor of orthopaedic surgery at Yale University School of Medicine, running is a better choice for those who want to burn more calories in a shorter period of time.

"If you are looking for greater calorie burn per minute, running might be the way to go. It is also better at improving cardiovascular endurance because it represents a higher intensity and effort for the body."

A study conducted in 2025 compared the popular 12-3-30 workout, which involves walking on a treadmill at a 12 percent incline at a speed of about 4.8 kilometres per hour for 30 minutes, with running on a treadmill.

The results showed that to burn the same number of calories, walking had to last longer, although walking uphill burned more fat.

On the other hand, walking on an incline has an important advantage when it comes to joint health.

"If we are talking about someone who is a bit older, maybe even has arthritis, or we are simply talking about the sustainability of exercise, running will be harder on the body," said physiotherapist Kyle Krupa.

A 2024 study showed that walking on an incline can even contribute to better knee health in older adults by strengthening leg muscles and improving mobility.

Cardiologist John Higgins believes that when it comes to reducing the risk of heart disease, there is no universal winner.

"What matters most is that you are able to do it consistently," Higgins emphasised.

However, walking on an incline engages the glutes and hamstrings more strongly because it requires greater hip work against gravity.

"This can be beneficial for people who want strong stimulation of the glutes and hamstrings with less impact," Higgins said.

Running, on the other hand, activates the quadriceps more, while the glutes are less involved except during sprinting.

How to start safely

Experts recommend that beginners start with shorter and less intense workouts to reduce the risk of injury.

For walking on an incline, three to five workouts per week lasting 20 to 30 minutes are recommended, with a gradual increase in load.

"The shin can be a common problem with incline walking, especially for beginners. It is important to ease into this workout and stretch before exercising. Wearing good footwear is also important because this is a fairly intense workout," Gardner said.

For those who want to start running, combining intervals of walking and running is recommended.

"Start at a comfortable pace and within a time frame that suits you. I call it 'cardio for conversation,' where I could carry on a conversation," Krupa advises.

Monitoring the body's reaction after a workout is key to assessing the appropriate intensity.

"If you are inflamed for more than 24 hours after running or any type of walking, you have probably overdone it. Do not start with an hour and then completely exhaust yourself to the point where you need two, three or four days to recover," Krupa warned.

Ultimately, experts say there is no universal answer to the question of what is better. The best workout is the one you can practice regularly and safely, because it is consistency that brings long-term results.