Incline walking vs. running: how to choose the right workout
The debate over incline walking vs. running is real and raging right now!
Is walking at an incline better than running? Does it burn more calories than running? Which is best for fat loss? Which is better for fitness?
The truth is both workouts bring something special to the table, but—as with all things fitness—it is not one-size-fits-all. Whether incline walking is better than running (or jogging) depends on your fitness goals, body, and lifestyle.
In this post, we’re going to compare walking on an incline vs running—the benefits, the drawbacks, the science—and break it all down so you can pick the option that works best for you. Ready to find your perfect workout? Let’s jump in!
Walking on an incline vs. running—what’s the difference?
Walking on an incline (whether on a treadmill or outside) vs running: the differences are pretty clear.
Walking on an incline means clambering up a hill—or cranking your treadmill gradient up a few notches—and sustaining that uphill climb at a walking pace. A walking pace—as you’ll know if you’ve ever watched speed walking—is the pace you can do while always keeping one foot in contact with the floor.
Running, meanwhile, can be done on the flat or an incline, and involves moving your body at a faster rate, with both feet in the air at the same time. You’re not levitating—just lifting your back foot off the ground before your front foot lands.
We all walk and run at different speeds, but it’s this distinction that tells us when we’ve moved from walking to running.
This isn’t the only difference, of course. There are differences in how your body responds, too. Let’s look at those in more detail as we explore the benefits of walking at an incline vs. running.
Incline walking benefits
Increased calorie burn
Walking on an incline burns more calories than walking on a flat surface, so long as the distance covered is the same. [1]
Does incline walking burn more calories than running, though? It could!
As incline walking can be more sustainable than running, you might be able to keep it up longer. It’s lower impact, so it takes less of a toll on your body. Your heart rate will likely speed up more slowly. And you can adjust your incline more gradually than you can adjust your running speed (especially if you’re new to running), so you can better match your workout intensity to your fitness level.
At a fixed pace and duration, running almost always burns more calories than walking, even at an incline. However, if you can walk for longer because it’s more comfortable or better suited to your fitness level, the total calorie burn over time could match or exceed that of a shorter running session.
Stronger legs and core
Incline walking strengthens your muscles in a different way, too. Walking on an incline uses more quads and glutes (to propel you up that hill) vs. running on flat ground, which focuses more on your hamstrings. As we age, this form of strength training for our lower body can be particularly beneficial. [2]
It’s not just the big muscles in your legs either: you’ll be swinging your arms and rotating your torso as you power uphill, which will improve your core strength. And, if you’re out in the wild, you’ll be working your ankle strength and stability as you walk over uneven ground.
Improved cardiovascular fitness
From a heart health point of view, incline walking is a heavy hitter—you can’t tromp up a hill without breathing fast and getting your heart rate up! If you’re looking for a powerful cardio workout that doesn’t involve sitting on a bike or rower, find a hill or tap that incline button on the treadmill. Your aerobic fitness will thank you. [3]
Running benefits
Improved cardiovascular health
Running is one of the most efficient ways to strengthen your heart and lungs. [4] It raises your heart rate quickly, improving circulation and oxygen delivery to your muscles. Over time, this can lower resting heart rate and blood pressure, reducing your risk of cardiovascular cardiovascular disease.
Better body weight management
If burning calories in a shorter amount of time is your goal, when we compare uphill walking vs. running, running has the edge. [5] The higher intensity means you’ll burn more calories per minute compared to incline walking, making it a useful tool for weight management weight management when combined with a balanced diet.
Enhanced mental health
Both running and walking support mental health by boosting mood-related chemicals like endorphins, dopamine, and serotonin. However, the higher intensity of running may trigger greater short-term increases—contributing to the well-known “runner’s high.”[6]
Improved bone density
Because running is a weight-bearing, impact-heavy activity, it stimulates bone growth and can help maintain or even improve bone density bone density over time. [7] This is especially important as we age and the risk of osteoporosis osteoporosis rises. The impact might be tough on joints, but for bones, it’s a win.
Is incline walking (outside or on a treadmill) better than running?
If you’re here to ask “Is running or incline walking better?” great! We have answers!
Which workout is “better” is always going to be down to your goals and preferences, but here’s how you can determine which one is better for you.
One of the biggest ticks next to incline walking is that it’s lower impact than running, but it can work your heart and muscles equally as hard.
That can make it more beginner-friendly, ideal for a wide range of age groups, a great place to restart your fitness journey after injury, and easier to recover from than running. It’s low-stress for your joints, and it’s not very technical—if you can walk, you can incline walk!
That said, if you can handle more impact and endure—as well as recover from—the joint stress of running, you can arguably burn more calories in a shorter time by jogging or running vs. incline walking. Because you can cover more ground in the same timeframe and raise your heart rate more quickly with running vs. walking on an incline, it can be a more efficient workout.
Ultimately, if you’re considering whether to take up running or incline walking, and neither is popping out as a clear winner, try them both. Each one has a place in a well-balanced fitness routine.
Is incline walking better than running for fat loss?
Which is better for weight and fat loss: incline walking or running?
It’s a good question—and, as is often the way with these things, the answer is: it depends.
On the one hand, running can burn more calories for the same length workout, which can help you potentially create a calorie deficit and lose weight more easily.
On the other, incline walking might be a more sustainable activity for you, meaning you can create a long-term increase in calorie burn—the kind that keeps weight off.
And on yet another hand, jogging or running may increase your appetite and cravings more vs. incline walking, [8] and balance out any extra calories you burn because you’re eating more as a result.
Running vs. incline walking—which option should I pick?
Which option you pick is the question we need to answer. Let’s review the options in a handy checklist, so you can decide if walking on an incline is better than running for you, your body, and your goals—or whether running comes out on top vs. incline walking.
| Incline walking | Running |
|---|---|
| Lower impact | Higher impact |
| Less joint stress | More joint stress |
| Takes longer (for the same calorie burn) | Takes less time (for same calorie burn) |
| You need a hill or treadmill | You can do it anywhere |
| Easier to recover from (depending on fitness level) | Harder to recover from (depending on fitness level) |
| Better for beginners | Suits a more experienced exerciser |
| Low skill level | Higher skill level |
| Good option for fat loss and general fitness | Important if you’re training for a running event |
| Lower injury risk | Higher injury risk |
Which workout is best for you will also be determined by what you enjoy most.
That’s the workout you’ll keep coming back to, and therefore the one that’ll give you the best results, whatever you’re training for.
Tips on incorporating both incline walking and running into your workout routine
Of course, you don’t have to pick just one!
If running is your jam, incline walking can be a great active recovery option, or simply a choice to add variation to your training schedule.
Does incline walking help running? Yes! By training your uphill muscles, walking on an incline builds strength that will more than likely transfer across into your running in a positive way.
And vice versa. If you’re a die-hard incline walker, you may feel inspired to add the odd run here and there, for variety, and to train different energy systems and muscle groups.
Unless injury prohibits certain activities, exercise is never an either/or. It’s a both/and.
On that note, if you have any injuries or health conditions, talk to your healthcare provider before you start any new exercise routines. It’s always better to be safe!
Frequently asked questions
Is 30 minutes of incline walking enough?
Yes, 30 minutes of incline walking can absolutely be enough—especially if you’re walking at a challenging incline and pace! It can help improve your cardiovascular fitness, strengthen your muscles, and burn calories. The key is consistency. A daily 30-minute incline walk can add up to real progress over time, especially when paired with healthy eating habits.
What are the disadvantages of the incline on a treadmill?
The incline on a treadmill can turn a basic walk into a muscle- and heart-boosting workout, but it does have some downsides. If you set the incline too steep, especially for long periods, it can strain your calves, Achilles tendons, and lower back. Overdoing incline walking without balancing it with stretching and strength work could lead to overuse injuries. And it’s easy to set the incline too high and then hang on for dear life with your arms, creating static tension in your upper body muscles. Set the incline low to start and build up over time.
What happens if you walk on an incline every day?
Walking on an incline every day can increase your stamina, strengthen your legs and core, and support fat loss. But your body also needs variety and recovery. Doing the same movement on repeat without rest or mixing it up can lead to plateaus or muscle imbalances. For best results, try alternating incline walking with flat walks, strength training, or running to keep your workouts balanced.
Is it better to run on flat ground or walk on an incline?
It depends on your goal! Running on flat ground is great for building running speed and running, while walking on an incline changes which muscles engage. Inclines make your glutes, hamstrings, and calves work harder, while flat runs challenge your aerobic capacity more steadily. You don’t have to choose—mixing both into your routine can keep your training fun and well-rounded.
Why do bodybuilders do incline walking?
Bodybuilders often do power walking on an incline vs. running as it’s a low-impact, muscle-friendly way to burn fat while preserving muscle mass—especially during cutting phases. It raises the heart rate enough to support fat loss, without the joint stress or muscle breakdown that running might cause. It also engages the glutes and hamstrings, which aligns well with their strength goals.
Is walking uphill better than running uphill?
It depends on what you’re aiming for. Walking uphill is lower impact and can provide a serious challenge for your legs, lungs, and heart—especially at a steep incline. It’s great for building strength and endurance without overloading your joints. Running uphill, on the other hand, cranks up the intensity fast. It burns more calories per minute and pushes your cardiovascular system harder, but it’s also more demanding and can be tough on your body if you’re not conditioned for it. So, if you’re after a joint-friendly strength builder, walking uphill might be better. If you’re training for performance or want to maximize calorie burn in a short time, running uphill could be the way to go.
- Padulo J, Powell D, Milia R, et al. A paradigm of uphill running. PLoS One 2013; 8: e69006.
- Higgins S, Dickin DC, Hankemeier D, et al. The effect of incline walking on lower extremity and trunk mechanics in older adults. Sports Med Health Sci 2025; 7: 56–60.
- da Silva RS, da Silva ST, de Souza JM, et al. Effects of inclined treadmill training on functional and cardiovascular parameters of stroke patients: study protocol for a randomized controlled trial. Trials 2019; 20: 252.
- Lee D-C, Pate RR, Lavie CJ, et al. Leisure-time running reduces all-cause and cardiovascular mortality risk. J Am Coll Cardiol 2014; 64: 472–481.
- Williams PT. Greater weight loss from running than walking during a 6.2-yr prospective follow-up. Med Sci Sports Exerc 2013; 45: 706–713.
- Hicks SD, Jacob P, Perez O, et al. The transcriptional signature of a runner’s high. Med Sci Sports Exerc 2019; 51: 970–978.
- Krajcigr M, Kutáč P, Elavsky S, et al. Comparison of bone mineral density of runners with inactive males: A cross-sectional 4HAIE study. PLoS One 2024; 19: e0306715.
- McCarthy SF, Tucker JAL, Hazell TJ. Exercise-induced appetite suppression: An update on potential mechanisms. Physiol Rep 2024; 12: e70022.
