Incline walking or running: which is better for you?

Cardio training’s reputation often precedes it, as many, from seasoned gym-goers to newcomers, dislike it, dread it, and, most of the time, skip it altogether. Despite this, cardio exercises offer a range of benefits beyond burning calories: they improve heart health, enhance endurance, boost mood, promote better sleep, improve lung health, and lower the risk of chronic diseases, among others.  

Plus, cardio encloses a wide range of activities, meaning there’s something out there for almost everyone. From running, cycling, and swimming to more unconventional choices like dancing, hiking, or playing football or basketball, there are plenty of ways to get your heart rate up while having a blast. 

Even in the gym, the options are endless: different treadmills, stair climbers, bicycles, or elliptical machines — you have plenty to choose from. And this can become overwhelming. Since we recently brought you the benefits of incline walking, we thought it would be a good idea to compare it with running on a treadmill to help you narrow down your options and help you choose which one is better for you. 

Incline walking or running: Which is better for you?

As with most fitness-related debates, choosing between incline walking and running boils down to overall health, fitness levels, and personal preferences. There’s no one-size-fits-all answer to which is better, as both activities offer unique benefits and considerations. And although both use the same equipment — the treadmill — some differences can help you make an informed decision. 

1 – Joint stress

It’s one of the crucial elements to consider when choosing between incline walking or running, as the latter can put significant stress on the joints, especially the knees and ankles. That aspect can keep away individuals with pre-existing joint conditions or people prone to injury in general. For those, incline walking is a lower-impact alternative: since you’re walking on an inclined treadmill, you’ll reduce the impact on the joints with each step, avoiding potential pain and discomfort. 

2 – High vs low intensity  

When faced with a decision between incline walking or running, another factor to consider is the level of intensity. Running requires more intensity than incline walking. Due to this nature, it elevates your heart rate and burns more calories. Don’t let incline walking trick you: you’ll also burn calories and improve your cardiovascular health; however, it may not provide the same intensity as running.

3 – The viral 12-3-30 workout 

Recently, a treadmill workout took the internet by storm: the 12-3-30. Created by the fitness influencer Lauren Giraldo, it involves doing a 30-minute workout consisting of walking on a treadmill at an incline of 12 and a speed of 3 mph — around 4,8km/h for us Europeans. Many praise this form of incline walking for its essence: a low-impact and effective way to burn calories and improve cardiovascular fitness. 

4 – Time to choose 

Ultimately, the decision between incline walking or running primarily depends on your preferences, goals, and any eventual limitations you may have. Due to its deceivingly low-intensity nature, the 12-3-30 workout can be a middle ground between these two, since it’s a routine that has the benefits of incline walking, but it’s still less intense than running on the treadmill. The key is to choose an activity that is both safe and enjoyable for you.