Running and brisk walking are undoubtedly the most popular forms of exercise—convenient and efficient. For many runners, 5 kilometers per day is considered the “golden distance,” effective for training without interfering with daily life; likewise, brisk walking 5 kilometers is seen as the “optimal distance.” Walking 5 kilometers after dinner amounts to about 5,000–6,000 steps, which, combined with daytime activity, easily helps achieve the daily goal of 8,000–10,000 steps.
This raises the question: when it comes to the same 5 kilometers, which brings greater health benefits—running or walking? A dedicated study provides an answer that may surprise you!
For the same amount of exercise, which benefits the body more: walking or running? A study published in the authoritative journal Arteriosclerosis, Thrombosis, and Vascular Biology compared over 33,000 runners and 15,000 walkers over six years. The findings revealed that in reducing the risks of hypertension, high cholesterol, and type 2 diabetes, walking and running were nearly equally effective. Surprisingly, when the energy expenditure was the same, walking slightly outperformed running in reducing the risks of hypertension and hypercholesterolemia, suggesting walking may even surpass running in some health benefits.
Specifically, for every 1 metabolic equivalent (MET) of energy expended:
Running: reduced hypertension risk by 4.2%, high cholesterol risk by 4.3%, type 2 diabetes risk by 12.1%, and coronary heart disease risk by 4.5%.
Walking: reduced hypertension risk by 7.2%, high cholesterol risk by 7.0%, type 2 diabetes risk by 12.3%, and coronary heart disease risk by 9.3%.
Although percentages suggest walking may have a slight advantage, after adjusting for body mass index (BMI), running showed a more significant effect in improving metabolic efficiency. Therefore, whether you choose running or walking, both can provide nearly identical health benefits—as long as you maintain consistency.
Which is more suitable for you: walking or running?
Walking is a low-intensity aerobic exercise that puts less stress on the knees and ankles. Running, by contrast, is a moderate- to high-intensity aerobic exercise that requires greater cardiopulmonary capacity, muscle strength, and endurance.
1. Who is more suitable for walking?
People who have long been sedentary: lower intensity helps the body adapt more easily and reduces the risk of injury or discouragement.
People who are overweight: walking places less impact on the joints (especially knees, ankles, and hips) than running.
Adults over 65: with aging, joint degeneration, bone density decline, and reduced balance are common; walking is safer with a lower risk of falls.
People with chronic diseases: such as heart disease, hypertension, or osteoporosis, since walking is easier to control in terms of intensity and risk.
Pregnant women in the mid to late stages (with physician approval): walking is one of the safest aerobic exercises during pregnancy, aiding in weight management, reducing discomfort, and facilitating delivery.
2. Who is more suitable for running?
Running, as a high-intensity aerobic exercise, is better suited for individuals with a foundation in exercise who aim to further improve cardiopulmonary endurance and weight loss. It is also more suitable for younger individuals without underlying cardiovascular conditions.
Additionally, running enthusiasts often experience a “flow state,” bringing not only physical fitness but also mental pleasure and stress relief.
Key reminders for both walking and running:
1. Duration and frequency: 30–60 minutes, 3–5 times per week.
To gain health benefits, consistency is essential. The WHO Guidelines on Physical Activity and Sedentary Behaviour (2020)recommend adults and older adults accumulate at least 150–300 minutes of moderate-intensity activity or at least 75–150 minutes of vigorous-intensity activity weekly.
A large study published in The Lancet Psychiatry in 2018, involving over 1.2 million participants, found that exercise sessions lasting 30–60 minutes were optimal; sessions longer than 90 minutes could even produce negative effects.
Therefore, 3–5 sessions per week of either running or walking, each lasting 30–60 minutes, is recommended. Running 5 kilometers usually takes about 30 minutes, while walking 5 kilometers takes about 60 minutes.
2. Best time for exercise: 8–10 AM or 4–6 PM.
Many older adults wake up early and exercise at 5–6 AM. However, studies have shown exercising too early in the morning is linked to higher all-cause mortality and cardiovascular mortality risks.
Exercising right before bedtime is also not recommended. A 2025 study published in Nature Communications found that “late-night exercise” disrupts sleep, delaying sleep onset, shortening sleep duration, reducing sleep quality, and disturbing nighttime resting heart rate.
The optimal times are 8–10 AM and 4–6 PM. Research shows morning exercise between 8–10 AM is associated with lower risks of coronary heart disease, stroke, and cancer. Afternoon exercise between 4–6 PM, after daily activity and work, when heart rate and blood pressure stabilize, is ideal for moderate- to high-intensity aerobic workouts.
3. Safety first—avoid sudden intense exercise.
Always prioritize safety. Before exercising, assess your physical condition. If you consumed alcohol yesterday, had poor sleep, or are recovering from a cold or fever, opt for lighter activity and avoid strenuous exercise.
For those who have been inactive, start with low-intensity, short-duration sessions (e.g., brisk walking for 15 minutes daily), and increase volume by no more than 10% per week. Avoid jumping straight into strenuous exercise, such as running 5 kilometers after long inactivity, as this increases the risk of muscle strain or cardiac events.
During exercise, remember to hydrate with small sips of water. For high-intensity activities, electrolyte replenishment may be necessary.
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