If you’ve ever laced up your sneakers and thought, Should I run or stroll and hope my health tracker app doesn’t judge me? You’re not alone. The great cardio debate has been alive since cavemen argued over whether sprinting from a saber-toothed tiger burned more calories than casually wandering for berries. Spoiler. Both worked. 

Let’s start with walking. The Harvard Health website says walking regularly can lower your bad cholesterol, help control blood pressure, lift your mood and more. Plus, it’s gentle on your joints and allows you to wave politely at neighbors while secretly judging their lawn gnomes. Walking is basically exercise’s friendly golden retriever, easygoing, loyal and always there for you. 

Running, on the other hand, is like exercise’s caffeinated chihuahua, high-energy, efficient and occasionally terrifying. According to the National Institutes of Health, running strengthens your heart, burns more calories per minute and improves cardiovascular fitness faster than walking. Which means you can justify eating that extra slice of pizza with a jog around the block. 

But before you sprint off into the sunset, running can be tough on knees, especially if you’re new to it or channeling your inner Usain Bolt without stretching. However, the Arthritis Foundation reports that when done correctly and with the right shoes, running can decrease the risk of hip and knee replacement.  

Walking, meanwhile, is less likely to leave you icing body parts you didn’t know existed. 

So, which is better? The Centers for Disease Control and Prevention (CDC) takes a diplomatic approach. Both walking briskly and running count toward the 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity aerobic activity recommended each week. In other words, as long as you’re moving, you’re winning. 

The final verdict is that walking is like a long-term relationship which is steady, reliable and keeps you healthy. Running is like speed dating. Intense, exhilarating and can leave you with regrets. The best exercise is the one you’ll actually do without faking an injury to binge-watch TV. 

So, lace up, pick your pace and remember whether you walk or run, you’re still lapping everyone sitting on the couch.