This article is reviewed by Dr. Titus and is intended for general informational purposes only. It does not constitute medical advice. Please consult your GP or a qualified health professional before starting a new exercise routine, particularly if you have an existing medical condition.
- Intensity is the real benchmark — if you can barely hold a conversation while exercising, you’re in the right zone, whether walking or running.
- Running isn’t inherently bad for healthy knees — issues usually come from being overweight, poor technique, or overexercising, not running itself.
- Weight loss comes down to total calorie deficit — not which activity you choose. The rest of your day matters just as much as the workout.
- Walking is clearly preferred for people with severe knee osteoarthritis, particularly while awaiting a knee replacement.
- Starting intense exercise too suddenly after a long period of inactivity carries real risk, including a rare but serious condition called rhabdomyolysis.
Bottom line: neither running nor walking is automatically better — what matters most is consistent effort at the right intensity. Choose the one you’ll actually stick with.
We always think that running burns more calories and walking is gentler on the joints. It is the standard framing of one of fitness’s oldest debates, repeated across countless articles and gym floor conversations. But when we asked a doctor about this, his response was something we did not expect.
To find out more, I interviewed Dr. Titus, a hospital-based doctor whose exercise advice is shaped by treating patients after heart attacks and strokes, his answer cut through the debate entirely. The real question, he suggests, was never running versus walking at all.
The Real Benchmark Isn’t Running or Walking — It’s Intensity
“I don’t really advise patients to do one over the other, to be honest,” Dr. Titus says. Instead, he points to a benchmark he has picked up from senior cardiologists and neurologists: the ability to hold a conversation. “I’ve heard many senior cardiologists and neurologists describe the minimum level of intensity as barely being able to maintain a conversation whilst walking.”
Doctor-Backed Guide
The talk test — how to know if you’re exercising hard enough
Easy conversation
You can chat comfortably in full sentences
If talking feels effortless, you’re likely not working hard enough for meaningful cardiovascular benefit. Pick up the pace. Not intense enough
Breathless sentences
You can barely maintain a conversation
“Barely being able to maintain a conversation” is the minimum intensity cardiologists and neurologists look for — whether you’re walking or running. Real cardiovascular benefit
Can’t speak at all
Gasping, unable to form words
Sustainable exercise shouldn’t leave you completely unable to speak. If you’re a beginner, ease off — build up gradually rather than pushing to this level too soon. Ease off, especially if new to exercise
It is a deceptively simple test, and it applies equally to walking and running. If you can chat easily through your workout, you are probably not working hard enough for meaningful cardiovascular benefit.
If you can barely get a sentence out, you are in the right zone. This single idea reframes the entire “running vs walking” debate: the activity matters less than whether you are actually pushing your body.
Where This Conversation Actually Comes Up in Hospital
Dr. Titus’s perspective on exercise is shaped by a specific and sobering context. “Because I work in a hospital, these conversations typically come up after we’ve treated someone for either an acute cardiovascular event or stroke,” he explains,“ and found that they have a lot of poorly controlled modifiable risk factors where lifestyle management can definitely make a positive impact.” High cholesterol and diabetes are the two he names most often.
It is a useful reminder of what these conversations are really about. For Dr. Titus, exercise advice is rarely a debate about optimisation. It is about getting people to move consistently before a modifiable risk factor becomes an acute event.
That context explains why he resists picking a clear winner between running and walking: the goal is participation, not perfection.
If you’ve had bloodwork done and are trying to make sense of markers like cholesterol, our guide on understanding abnormal blood test results can help you interpret what you’re looking at.
Is Running Actually Bad for Your Knees?
It is one of the most persistent claims about running, and Dr. Titus is skeptical of it in its usual form. “Whenever I hear people say that running is bad for the knees, it’s usually in the context of either being overweight, poor running technique, or just overall overexercising,” he says — in which case, he adds, “that would be detrimental to whatever you overwork,” not running specifically.
His overall verdict is reassuring for most people: “For the average person, I can’t see that the benefits of running would be outweighed by whatever perceived negative effect it may bring.”
Running is not inherently harmful to healthy knees. The risk factors that do exist such as excess weight, poor form, doing too much too soon, apply to plenty of other activities too.
Weight Loss Comes Down to Calorie Deficit, Not the Activity
For anyone choosing between running and walking specifically to lose weight, Dr. Titus’s answer is refreshingly clear. “My personal opinion is that the total calorie deficit is what helps you lose weight,” he says, pointing out — in a deliberately blunt comparison — that this is, “in a very crude way,” how people with restrictive eating disorders lose weight even without exercising at all.
From there, the choice between running and walking becomes a matter of personal preference rather than physiology. “The running vs walking bit in my opinion is just part of trying to burn off calories in different ways,” he says. “Some people prefer to go on hikes and see the view, while others prefer a shorter half an hour to hour run.”
Not sure if your weight is in a healthy range?
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He illustrates the limits of exercise alone with a story from his time in the army. “A guy tried to run to lose weight. He would run every day and put in his best during PT, but then spend the rest of the day lying in bed watching shows on his phone. He got pretty good at running, but he was definitely still on the chubbier side at the end of it.” It is a memorable reminder that the rest of the day matters just as much as the workout itself.
When Walking Is Clearly the Better Choice
Dr. Titus is not entirely neutral on the debate — there is one condition where he clearly favours walking. “The only one I can think of is severe osteoarthritis of the knees,” he says. “In which case you’ll probably need a knee replacement, but whilst waiting for that, doing walking for exercise would be preferred over running.” For this specific group, the lower-impact nature of walking genuinely matters clinically — not as a general rule, but as a targeted exception.
If you’re managing a condition like knee osteoarthritis and considering specialist input, our comparison of public vs private specialist care in Singapore can help you weigh your options.
Does Singapore’s Heat Change the Equation?
Given Singapore’s year-round heat and humidity, it is reasonable to wonder whether outdoor exercise carries a different physiological cost here than elsewhere. Dr. Titus is candid about his uncertainty: “I’m not sure, but I’m leaning towards probably not,” he says. “Lots of people in Singapore still run and are perfectly fine.” It is not a definitive answer, but it is an honest one — and a reasonable read of what he sees around him day to day.
Is a Void Deck Walk at Night Actually Doing Anything?
For the many Singaporeans who take an evening walk around the void deck or neighbourhood, Dr. Titus’s answer loops back to the intensity principle from earlier. “It’s the intensity of the exercise that matters,” he says, “so you can still get some benefit from walking around as long as you maintain a certain intensity for long enough.” A slow, meandering stroll is unlikely to do much. A brisk walk sustained at that conversation-limiting pace genuinely counts.
Whatever intensity you’re exercising at, staying properly hydrated matters just as much — see our guide on how to stay hydrated even without constantly drinking water.
The Injury Doctors Actually Worry About: Rhabdomyolysis
Ask most people about running injuries and they will mention shin splints or knee pain. Dr. Titus’s answer is different — and reflects the specific vantage point of a hospital doctor. “The most common injury I see would not be common at all,” he admits, “it’s only because I work in a hospital, hence why I don’t see what’s probably the most common running related injury.”
What he does see is rhabdomyolysis — a serious condition where a large amount of muscle tissue breaks down and releases creatine kinase into the bloodstream, “so much so that it ends up causing an acute kidney injury.”
Safety Warning
Rhabdomyolysis — the risk of going too intense, too fast
What it is
Severe muscle breakdown
Large amounts of muscle tissue break down and release creatine kinase into the bloodstream — severe enough to cause acute kidney injury.
Who’s at risk
People jumping straight into intense exercise
Typically happens when someone who isn’t normally fit or active suddenly attempts something intense — like running a marathon with no prior training.
Not just running
Can also occur from excessive walking
Can happen in extreme cases of prolonged walking too — such as pacing without break for an entire day.
It typically happens, he explains, “when people who aren’t normally fit and active suddenly decide they want to do some really intense exercise like run a marathon.” Notably, it is not exclusive to running — he notes it can happen with excessive walking too, “typically in extreme cases like when a patient with mental health issues just spends literally the entire day pacing around the house without break.”
It is a genuinely important caution for anyone tempted to go from zero to intense exercise overnight. Dr. Titus is careful to add context: this is a hospital-admission-level condition, not the everyday reality for most exercisers.
“I would think that the most common exercise related injury would be things like muscle strain or sprains — conditions that don’t require admission to hospital, hence I don’t see them at all.”
The lesson is less about fearing exercise and more about building up intensity gradually.
Does It Matter for Older Adults or People With Chronic Conditions?
For patients managing conditions like diabetes or hypertension, Dr. Titus again declines to pick a side. “Not really,” he says. “There’s a saying that goes ‘anything worth doing is worth doing a little bit.’ If you can run to try and burn off calories and lose weight, that’s good. If you can’t — either because of time or motivation or some other limiting factor — it’s worth doing even the bare minimum brisk walk.”
The message is one of accessibility over ideal: something is always better than nothing.
Can Walking Ever Match Running’s Intensity?
On whether brisk or incline walking can rival running’s cardiovascular benefits, Dr. Titus offers a nuanced “it depends.” “A very intense brisk walk is probably more intense than a light jog, or walking on a very steep incline will probably be intense enough to match a run,” he says.
“There’s a lot of factors and nuances at play that can make one more intense than the other.” The takeaway is that “running” and “walking” are not fixed intensities — a hard walk can outwork an easy jog, and vice versa.
What Should a Complete Beginner Actually Do?
For someone starting from zero, Dr. Titus’s advice is simple and pragmatic. “I would suggest starting slow regardless of whether you walk or run,” he says.
“Start with brisk walks at the intensity where it would be difficult to maintain a conversation and go from there. Or if you want to run, then start slow and work your way from there.”
His closing point is the one worth remembering above all else: “With these things, consistency is key, rather than pushing yourself to achieve a personal best every time.”
Doctor-Backed Guide
Choosing between walking and running
Severe knee osteoarthritis
Especially while awaiting a knee replacement
The one clear clinical exception Dr. Titus names. Lower-impact walking is preferred over running for this group specifically. Clear clinical preference
Complete beginner
Never really exercised before
Start slow regardless of which you choose. Use the talk test as your intensity guide and build up gradually from there.
Diabetes or hypertension
Managing a chronic condition
No strong preference either way. What matters most is doing something consistently — even a brisk walk counts if running isn’t feasible.
Trying to lose weight
Total calorie deficit is what matters
Weight loss comes down to calorie deficit, not the activity. Choose whichever you’ll actually stick with long term.
Unfit and want to go intense fast
e.g. suddenly training for a marathon
Jumping into intense exercise without a base level of fitness carries real risk, including rare but serious muscle breakdown (rhabdomyolysis). Build intensity up slowly instead. Increase intensity gradually
The Bottom Line
Running vs walking turns out to be the wrong question. What actually matters, according to Dr. Titus, is intensity, consistency, and the total calorie deficit you create over time — not which activity you choose to get there.
There are exceptions: severe knee osteoarthritis clearly favours walking, and anyone jumping into intense exercise after a long period of inactivity should build up gradually rather than risk something as serious as rhabdomyolysis.
Beyond that, the best exercise is simply the one you will actually keep doing. Whether that is a brisk void deck walk or a half-hour run, the conversation test is a simple, doctor-backed way to know if it is working.
If you enjoyed this honest, doctor-led take, you might also like our look at whether bananas are actually good for muscle recovery.
RUNNING VS WALKING
FAQ Running vs Walking
Is running actually bad for your knees?
Not for the average person. Knee issues linked to running are usually caused by being overweight, poor running technique, or overexercising — not running itself.
For most healthy people, the benefits of running outweigh the perceived risk to the knees.
Does it matter whether I run or walk to lose weight?
Not directly. Weight loss comes down to total calorie deficit — how much you burn versus how much you eat — regardless of which activity gets you there.
Running and walking are simply two different ways to work toward that deficit; the choice comes down to personal preference.
How do I know if I’m exercising hard enough?
Use the conversation test. If you can chat easily, you’re likely not working hard enough for meaningful cardiovascular benefit.
If you can barely get a sentence out, you’re in the right intensity zone — this applies to both walking and running.
Is walking around the neighbourhood at night actually good exercise?
It can be, but only if it’s brisk enough. A slow, casual stroll won’t do much on its own.
If you sustain a pace that makes conversation difficult for long enough, it counts as genuinely beneficial exercise.
Who should choose walking over running?
People with severe knee osteoarthritis are the clearest case — walking is preferred over running while awaiting treatment such as a knee replacement.
Outside of this, there’s no strong general reason to favour one over the other.
What is rhabdomyolysis and how is it related to exercise?
Rhabdomyolysis is a serious condition where a large amount of muscle tissue breaks down, releasing a substance that can cause acute kidney injury.
It typically occurs when someone who isn’t normally active suddenly attempts very intense exercise, like running a marathon with no prior training. It can also occur with excessive walking in extreme cases.
Should older adults or people with diabetes or hypertension choose walking over running?
Not necessarily. There’s no strong preference either way — what matters most is doing something consistently.
If running isn’t feasible due to time, motivation, or physical limitations, even a brisk walk provides real benefit.
Can walking be as intense as running?
Yes, in some cases. A very brisk walk can be more intense than a light jog, and walking on a steep incline can match or exceed the intensity of running.
Intensity depends on pace, terrain, and effort — not just the activity label.
Medically Reviewed
About the Expert
Reviewer
Dr Titus Leong
BClinSc/MD — Physician, Flinders University Graduate
Dr Titus Leong is a doctor currently working in Australia with multiple years of clinical experience across both rural and metropolitan settings. A graduate of Flinders University, he works at a tertiary hospital servicing roughly 50,000 inpatients annually and is part of their Basic Physician Training programme.
Written By
About the Writer
Writer
Timothy Leong
Writer, Content Editor & Marketing Specialist — MMC
Timothy Leong is the writer, content editor, and marketing specialist at MMC. With experience in writing and creating websites for local businesses, he makes sure that everything online runs smoothly.
1) In your clinical experience, do you ever advise patients to walk rather than run — or vice versa? What kinds of patients does that conversation come up with?
I don’t really advise patients to do one over the other to be honest. When it comes to aerobic exercise for health benefit, I’ve heard many senior cardiologists and neurologists describe the minimum level of intensity as barely being able to maintain a conversation whilst walking.
Because I work in a hospital, these conversations typically come up after we’ve treated someone for either an acute cardiovascular event or stroke and found that they have a lot of poorly controlled modifiable risk factors where lifestyle management can definitely make a positive impact. These would include things like high cholesterol or diabetes.
2) Is running actually bad for your knees, or is that a myth? What’s the clinical reality for the average person?
Whenever I hear people say that running is bad for the knees, it’s usually in the context of either being overweight (and putting additional strain on their knees), poor running technique in general (can’t quite comment on good running technique myself unfortunately), or just overall overexercising in which case that would be detrimental to whatever you overwork.
For the average person, I can’t see that the benefits of running would be outweighed by whatever perceived negative effect it may bring.
3) For someone who wants to lose weight, does it actually matter whether they run or walk — or is the total calorie deficit what counts regardless of how it’s achieved?
My personal opinion is that the total calorie deficit is what helps you lose weight. In a very crude way, that’s how people with restrictive eating disorders lose weight even if they’re not exercising.
The running vs walking bit in my opinion is just part of trying to burn off calories in different ways. Some people prefer to go on hikes and see the view, while others prefer a shorter half an hour to hour run so it really comes down to preference.
Don’t know if it’s relevant, but a personal anecdote I’ve seen is a guy in army who tried to run to lose weight. He would run everyday and put in his best during PT, but then spend the rest of the day lying in bed watching shows on his phone. He got pretty good at running, but he was definitely still on the chubbier side at the end of it.
4) Are there specific health conditions where you’d strongly recommend walking over running — or where running is actually better for the condition?
There’s probably more, but at the moment the only one I can think of is severe osteoarthritis of the knees? In which case you’ll probably need a knee replacement but whilst waiting for that doing walking for exercise would be preferred over running.
5) Singapore’s heat and humidity mean outdoor exercise happens at a higher physiological cost. Does that change the calculation between running and walking?
I’m not sure, but I’m leaning towards probably not. Lots of people in Singapore still run and are perfectly fine
6) A lot of people in Singapore do their exercise walking around the void deck or neighbourhood at night. Is that genuinely useful from a health perspective, or do you need to break a sweat to see benefits?
Going back to the first part, it’s the intensity of the exercise that matters, so you can still get some benefit from walking around as long as you maintain a certain intensity for long enough
7) What’s the most common exercise-related injury or complaint you see from runners versus walkers — and is one noticeably safer than the other in practice?
The most common injury I see would not be common at all, it’s only because I work in a hospital hence why I don’t see what’s probably the most common running related injury/complaint.
The most common one I come across is rhabdomyolysis, which is where the a huge amount of muscles break down and release creatine kinase, so much so that it ends up causing an acute kidney injury. In the context of exercise, it typically happens when people who aren’t normally fit and active suddenly decide they want to do some really intense exercise like run a marathon. It can also happen with walking, although again it’s typically in extreme cases like when a patient with mental health issues just spends literally the entire day pacing around the house without break.
Having said that, I would think that the most common exercise related injury would be things like muscle strain or sprains, conditions that don’t require admission to hospital hence I don’t see them at all.
8) For older patients or those with chronic conditions like diabetes or hypertension, do you have a preference between the two?
Not really. There’s a saying that goes “Anything worth doing is worth doing a little bit”. If you can run to try and burn off calories and lose weight, that’s good. If you can’t either because of time or motivation or some other limiting factor, it’s worth doing even the bare minimum brisk walk
9) Is there a point where walking becomes intense enough to deliver the same cardiovascular benefits as running — like brisk walking or incline walking?
Probably depends on the situation, like a very intense brisk walk is probably more intense than a light jog, or walking on a very steep incline will probably be intense enough to match a run. There’s a lot of factors and nuances at play that can make one more intense than the other.
10) What would you personally recommend to someone who currently does no exercise and asks whether they should start running or walking?
I would suggest starting slow regardless of whether you walk or run. Start with brisk walks at the intensity where it would be difficult to maintain a conversation and go from there. Or if you want to run, then start slow and work your way from there. With these things consistency is key, rather than pushing yourself to achieve a personal best every time.
