Walk Before You Run

If you’re just getting started with fitness, here’s something that might surprise you: walking might be better for you than running.

Not forever. And not for everyone. But for many people — especially if your goals are to lose fat, balance hormones, or reduce stress — walking is the smarter place to start.

Let’s talk about why walking is so powerful, and why “just a walk” might actually be one of the best things you can do for your health.

Running’s not bad. But it’s not always best.

Running can be great for heart health, building endurance, and even boosting mood. But it’s also intense on your body. When you run, your body releases a hormone called cortisol. Cortisol is a stress hormone — and while it’s helpful in small doses, too much cortisol for too long can actually slow down fat loss, mess with your sleep, and throw off your hormones (1, 2, 3). †

Now, imagine you’re already stressed — from work, kids, not sleeping enough, or life in general. Adding intense running to an already stressed system can backfire.

Walking, on the other hand, is gentle. It doesn’t flood your body with stress hormones. Instead, it calms your nervous system, helps you breathe better, and gives your body a chance to heal and burn fat more effectively.

Walking burns fat (yes, really!)

Here’s something cool: your body prefers to burn fat when you’re walking. When you go for a low-intensity walk — especially after a meal or when you haven’t eaten in a few hours — your body uses fat for fuel (4, 5). †

Running burns more calories in the moment, but it also taps into sugar and can spike cortisol. That’s not always ideal for long-term fat loss, especially if your hormones are out of whack.

If you’re trying to slim down and feel better, fat-burning walks may get you there faster and more sustainably than high-intensity runs.

Walking helps balance blood sugar and digestion.

It’s common to feel tired or bloated after eating. That’s why many fitness experts recommend taking a 10- to 20-minute, low-intensity walk right after your meal. Walking after eating helps regulate your blood sugar, support digestion, and even lower insulin levels.†

It’s one of the simplest, healthiest habits you can build — and you don’t need fancy workout gear or a gym membership to do it.

Walking is easier on your joints and your mind.

Running can be hard on your joints — especially if you're carrying extra weight, have poor form, or are new to exercise. Walking is a joint-friendly, low-impact way to get moving. It gives your muscles and bones the movement they need without putting extra stress on your knees, hips, or ankles.

Plus, walking boosts your mood. It’s been shown to help with symptoms of anxiety and depression (6).† A walk in fresh air can give you a mental reset and help you feel more clear-headed, calm, and focused.

Walking helps you stay consistent.

The best workout isn’t the one that burns the most calories — it’s the one you’ll actually do.

Walking is easy to fit into your day:

• Walk while listening to a podcast, audiobook, or your favorite playlist.
  
  

• Walk your dog.
  
  

• Walk while catching up with a friend on the phone.
  
  

• Walk after dinner instead of flopping on the couch.
  
  

Aim for 8,000 to 10,000 steps a day. You don’t need to hit it all at once — just add more steps throughout the day. Take the stairs, park farther away, walk during your lunch break. It all adds up.

Start where you are.

And if you find yourself thinking, “I should be doing more,” remember this: walking is doing more.

It lowers stress, supports your hormones, improves digestion, burns fat, helps your heart, protects your joints, and boosts your mood.†

Running has its place. It’s a great tool when your body is ready. But walking? That’s where the real magic starts — especially if you’re looking for something effective, sustainable, and kind to your body.

So before you run…take a walk.

† These statements have not been evaluated by the Food and Drug Administration. This article is for informational purposes only and is not intended to diagnose, treat, cure, or prevent any disease.

Works Cited

1. Hewagalamulage, S., Lee, T., Clarke, I., & Henry, B. (2016). Stress, cortisol, and obesity: a role for cortisol responsiveness in identifying individuals prone to obesity.. Domestic animal endocrinology, 56 Suppl, S112-20 . https://doi.org/10.1016/j.domaniend.2016.03.004.

2. Born, J., Späth-Schwalbe, E., Schwakenhofer, H., Kern, W., & Fehm, H. (1989). Influences of corticotropin-releasing hormone, adrenocorticotropin, and cortisol on sleep in normal man.. The Journal of clinical endocrinology and metabolism, 68 5, 904-11 . https://doi.org/10.1210/JCEM-68-5-904.

3. Ronald, E., & Kloet, D. (2004). Hormones and the stressed brain.. Annals of the New York Academy of Sciences, 1018, 1-15 .

4. Brun, J., Myzia, J., Varlet-Marie, E., De Mauverger, R., & Mercier, J. (2022). Beyond the Calorie Paradigm: Taking into Account in Practice the Balance of Fat and Carbohydrate Oxidation during Exercise?. Nutrients, 14. https://doi.org/10.3390/nu14081605.

5. Pélissier, L., Lambert, C., Moore, H., Beraud, D., Pereira, B., Boirie, Y., Duclos, M., Thivel, D., & Isacco, L. (2024). Postprandial energy metabolism is modulated in response to a low-intensity walking exercise in fasted healthy individuals.. Nutrition research, 123, 55-66 . https://doi.org/10.1016/j.nutres.2024.01.004.

6. Xu, Z., Zheng, X., Ding, H., Zhang, D., Cheung, P., Yang, Z., Tam, K., Zhou, W., Chan, D., Wang, W., & Wong, S. (2024). The Effect of Walking on Depressive and Anxiety Symptoms: Systematic Review and Meta-Analysis. JMIR Public Health and Surveillance, 10. https://doi.org/10.2196/48355.