Incline Walking vs Running: Which One Should You Do?

Here’s a fact that may surprise you – regular cardiovascular exercise can slash your risk of heart disease by up to 35%. That’s huge when we’re talking about the leading cause of death globally (1). But not all cardio is created equal, and the choice of how you get your heart pumping matters.

So, incline walking vs running – which one should you do? The debate goes far beyond which burns more calories. Your goals, your body, and how much you enjoy the activity all play a role. Are you looking to lose fat, build muscle, or simply stay consistent? And how do factors such as recovery, appetite, and long-term motivation fit into the equation?

This isn’t a simple “one-size-fits-all” answer, as both exercises have their own unique benefits.

Here’s everything you need to know.

What Is More Effective – Incline Walking or Running?

Effectiveness depends on what you’re trying to achieve. Both incline walking and running have unique advantages, and the “better” option isn’t universal. It’s about aligning the activity with your personal goals.

For Fat Loss

If fat loss is your priority, both exercises can help. Running typically burns more calories per minute as it’s higher intensity (2).

Incline walking, on the other hand, offers a lower-intensity alternative that still burns calories over time (4). It’s easier to sustain for longer periods, which can add up in terms of energy expenditure. If you’re curious about the walking treadmill workout, check out our earlier article.

For Muscle Gain

For those who are focused on building muscle without weight lifting or improving recovery, incline walking may be a better choice (4).

Running, particularly at high intensities, creates a great deal of impact. This can lead to greater muscle fatigue and extend recovery time, especially if you’re combining it with weightlifting or other resistance training (5). For example, after a heavy leg day, the added stress from running at higher intensities can hinder recovery, which makes you feel sore for longer.

In contrast, incline walking is low-impact. Even when walking uphill, there’s less eccentric loading (the type of muscle contraction that could cause more soreness) than with running. It also activates your posterior chain, which includes muscles such as the glutes and hamstrings (6). If maintaining your recovery from strength training is a concern, incline walking may be the better choice.

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Which One Should You Choose?

Neither exercise will be effective if you don’t stick with it long enough to see results. Frequent exercise compounds and yields significant results over time.

This is where personal preference comes into play. Running may be more intriguing for those who enjoy the adrenaline rush of faster movement and who cover long distances outdoors or on trails, while for others, it may feel too intense or unappealing.

Incline walking, on the other hand, is often more approachable. It’s slower-paced but still challenges your cardiovascular system, particularly if the incline is steep enough. You can watch a show, listen to a podcast, or even read while walking, which makes it easier to stay consistent. For more details about the indoor walking workout, take a look at our prior publication.

Joint and Injury Considerations

If you’re dealing with joint pain or recovering from an injury, you may find incline walking to be more tolerable for your knees/hips/ankles (7). 

The reduced impact makes it a great option for beginners or those who need a joint-friendly workout. At the same time, due to its higher impact, running may increase the risk of injury (8), particularly if you increase your running volume too quickly or suddenly change the type of surface you are running on. 

Ultimately, it’s not about choosing one and dismissing the other. Both activities are effective tools, but their benefits depend on how you use them. Your goals, recovery needs, and what feels sustainable all play a role.

Read more: Treadmill Running Workouts to Build Speed, Stamina, and Strength

Is Incline Walking as Good as Running?

The answer to this question depends on how you define “good”. Incline walking and running each bring unique advantages, and how they compare depends on individual goals and preferences.

• Cardiovascular Benefits

Both incline walking and running can improve your cardiovascular health. This means a stronger heart, better circulation, and improved endurance (9). Running often takes the lead as it’s higher intensity, which quickly pushes your heart rate into zones that boost cardiovascular fitness (10).

However, incline walking shouldn’t be underestimated. Walking uphill increases the intensity compared to flat walking (4), allowing your heart to work harder without the all-out effort of running. It’s particularly beneficial for those who are new to exercise, recovering from injuries, or looking for a workout that’s less taxing on the body. You’ll still gain cardiovascular benefits, just at a more moderate pace. Our previous post goes into great detail about the indoor walking plan.

• Calorie Burn

Running burns more calories per minute than incline walking due to its intensity. On average, a 150-pound person might burn approximately 12-13 calories per minute running (11), compared to 8-10 calories per minute with incline walking (4).

However, the gap narrows as the incline gets steeper. For example, walking at a 10-15% incline can significantly increase calorie burn compared to walking on flat ground (4). If you’re someone who prefers a steady workout over sprinting or jogging, incline walking can be an effective alternative for calorie expenditure.

• Muscle Engagement

Incline walking has a surprising advantage when it comes to muscle engagement. Walking uphill activates your posterior chain (the muscles along the back of your body, such as your glutes, hamstrings, and calves) to a greater degree than walking on flat ground (6). It’s almost like a mini-leg workout while staying low-impact.

Running on flat surfaces also uses these muscles but places greater emphasis on the quadriceps (thigh muscles), while running uphill uses the posterior chain muscles more intensely (12). 

• Accessibility

Incline walking is more accessible to a wider range of people. It’s lower impact, which means it’s gentler on your joints and may be less likely to cause injury. This makes it an excellent choice for older adults, beginners, or people who are managing conditions such as arthritis or recovering from injuries.

While it’s effective, running requires higher levels of fitness and comes with a greater risk of overuse injuries such as shin splints or knee pain if it’s done excessively or without an adequate adjustment period. Incline walking offers an approachable alternative that still delivers significant health benefits, particularly for those who may not feel ready to sprint around the block.

Is It Better to Run or Walk on an Incline to Lose Weight?

If you want a quick calorie burn and enjoy high-intensity workouts, running may be more effective, but if you prefer a sustained, low-impact approach, incline walking is a better fit. Both can help with weight loss as long as you remain consistent and mindful of your diet.

Running for Weight Loss

• Burns more calories in a shorter time due to the higher intensity.
• Helps create a larger calorie deficit, which is essential for weight loss.
• Higher impact and intensity may not be ideal for those with chronic joint pain or who are recovering from injuries.

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Incline Walking for Weight Loss

• Burns fewer calories per minute than running, but still burns a significant amount if done on a steep incline.
• Less impact on the joints makes it easier to maintain consistency over time.
• More sustainable for beginners or those who are looking for a low-impact option.

Can Incline Walking Help You Lose Face Fat?

Incline walking won’t specifically target face fat, but it can help reduce fat all over your body. As your body fat percentage drops, you may see changes in your facial appearance

Spot reduction is the idea that you can lose fat from a specific area by focusing on exercises for that region. Unfortunately, research has shown that this isn’t possible (13). Fat loss happens on a whole-body level. Your body decides where to burn fat first and this can depend on factors such as genetics, hormones, and body composition.

Do Incline Walks Build Muscle?

Incline walking can help tone and strengthen muscles, particularly for beginners or those who are new to exercise. However, it likely won’t provide enough resistance or progressive overload to stimulate significant muscle growth, which results in visibly larger muscles (hypertrophy).

Incline walking targets several muscle groups, particularly the posterior chain (6):

• Glutes and Hamstrings: Walking uphill forces these muscles to work harder to propel you forward.
• Calves: The steep incline increases the load on your calves with every step.
• Quadriceps: Your thigh muscles help stabilize your movement and push your body upward.
• Core: Your core muscles engage to maintain balance and support the motion.

For significant muscle building, you’ll need to incorporate additional strength training exercises with heavier loads.

Is 30 Minutes of Incline Walking Enough?

30 minutes of incline walking is generally sufficient to meet general cardiovascular health guidelines. Many fitness recommendations suggest at least 150 minutes of moderate-intensity exercise per week (14). A brisk incline walk at moderate intensity done five days a week checks this box while also challenging your heart and lungs more than walking on flat ground.

Regular workouts add up, and 30 minutes a day can contribute significantly to sustainable fat loss over time. Combine this with a calorie-controlled and nutrient-dense diet, and you’ll see a significant change in your body composition.

Read more: Treadmill 10,000 Steps: Your Guide to Crushing the Step Challenge

Is It Better to Run Faster or on an Incline?

Both running techniques can be valuable, depending on what you aim to achieve. You might even consider combining the two approaches, alternating between faster running and incline running, to reap the benefits of both in your fitness routine.

Running Faster

When you pick up the pace during running, your body works harder, which has several benefits:

• Higher Calorie Burn: Running faster increases your heart rate and energy expenditure, which allows you to burn more calories in a shorter amount of time (2). This can be ideal if weight loss or calorie burning is your main goal.
• Cardiovascular Fitness: Faster running intensifies the demand on your heart and lungs, which improves cardiovascular endurance and aerobic capacity (3).
• Time Efficiency: If you’re short on time, running faster can deliver a more intense workout in less time.
• Impact on Joints: Higher speeds can place greater stress on your joints and muscles, which may increase the risk of injury, particularly if you significantly increase your speed or volume without a proper adjustment period. (8).

Running on an Incline

Incline running shifts the focus toward strength and endurance. Here’s what it offers:

• Muscle Engagement: Running uphill activates more muscles, particularly in your glutes, hamstrings, calves, and core (6). This tones these areas and improves overall muscle strength.
• Calorie Burn Boost: While you may not run as fast, the added resistance of an incline increases calorie burn. The steeper the incline, the harder your muscles and heart work (4).
• Low-Impact Alternative: Incline running reduces the impact on your joints in comparison to running faster on flat terrain, which makes it a safer option in moderation for those with joint concerns (7).
• Cardiovascular Benefits: Uphill running challenges your heart and lungs, which improves cardiovascular health and builds endurance over time.

Frequently Asked Questions

• Is it better to walk or run on a treadmill?

It depends on your goals. Running burns more calories in a shorter time and improves cardiovascular fitness faster, but it’s higher impact and may strain joints. Walking, particularly on an incline, is lower impact, engages muscles effectively, and is easier to maintain for longer periods.

• Does running slim your legs?

Running can reduce body fat, including fat on your legs, which may make them appear slimmer. However, genetics largely determine how and where your body loses fat. Genetics also determines the size of your leg muscles (the gastrocnemius and soleus muscles), which contribute to the overall appearance of your legs. Therefore, while running may help reduce fat on your legs, it may not necessarily make them appear slimmer if you have genetically large leg muscles.

• Should I do incline walking every day?

Incline walking can be done daily as it is a low-impact exercise, but it’s essential to consider your fitness level and recovery needs. While it strengthens muscles and improves cardiovascular health, doing it every day without variation or rest could lead to overuse injuries or fatigue. To stay safe, mix in flat walking, adjust the incline levels, and take rest days as required to allow your body to recover and avoid strain.

• How can I burn 800 calories on a treadmill?

To burn 800 calories on a treadmill, you need to combine intensity and duration. Running at a moderate pace (6-7 miles per hour) can burn this amount in about an hour for a 150-pound person (11). Alternatively, walking on a steep incline (12-15%) for 90-120 minutes can achieve the same (4) result. Adjust the settings based on your weight and fitness level.

The Bottom Line

When it comes to choosing between incline walking and running, there’s no universal “better” option. It all boils down to your personal goals, fitness level, and what feels right for your body. Both offer fantastic benefits, from burning calories and improving cardiovascular health to engaging different muscle groups.

Running is ideal if you crave intensity, want to maximize calorie burn in a short amount of time, or are aiming to boost aerobic fitness. On the other hand, incline walking shines as a low-impact, sustainable option that tones muscles and still delivers a solid cardiovascular workout.

The key is to choose the activity you can stick with and enjoy. Consistency is what truly drives results, whether you’re walking up a hill or sprinting down a track. You can even experiment with combining both approaches to keep your routine varied and engaging.