Walking vs. Running: Which Is Better for Your Circulation?

Did you know that approximately 8.5 million Americans suffer from poor blood circulation? This condition, known as peripheral artery disease (PAD), can impair wound healing and lead to serious health problems, including heart attack, stroke, and even amputation [1]. While we recently explored how walking can boost your circulation (and it certainly can!), many of you have asked whether running might be even better. It's time to settle this friendly competition: which activity reigns supreme for your circulatory health—the steady tortoise or the swift hare?

Understanding How Exercise Impacts Your Circulation

Before crowning a winner, let's understand how movement fundamentally improves blood flow. Exercise of any kind increases your heart rate, pushing more blood through your vessels. This increased flow delivers more oxygen and nutrients to your tissues while removing waste products more efficiently.

When you move your muscles, particularly those in your legs, you're also activating what physiologists call the "muscle pump." Each contraction squeezes nearby veins, helping to push blood back to your heart against gravity. This mechanism is so effective that your calf muscles are often called your "second heart."

Walking: The Accessible Circulation Booster

Benefits for Your Circulation

Walking offers impressive circulatory benefits that shouldn't be underestimated:

• Gentle Vessel Conditioning: Regular walking gradually strengthens your blood vessels, improving their elasticity without putting them under excessive stress
• Consistent Blood Flow Improvement: Walking increases blood flow by 5-7 times compared to sitting 
• Reduced Blood Pressure: Post-menopausal women who walk just one to two miles daily can lower their blood pressure by nearly 11 points in 24 weeks 
• Lower Stroke Risk: Those who walk 30 minutes daily can reduce their stroke risk by 20% [2] 

The Accessibility Advantage

Walking's greatest strength may be its accessibility. Almost everyone can walk, regardless of fitness level or age. It requires no special equipment beyond comfortable shoes and can be done almost anywhere. This accessibility means you're more likely to stick with it—and consistency is crucial for circulatory health.

For those with joint issues, circulation problems, or just beginning an exercise routine, walking provides a gentle entry point that still delivers meaningful benefits.

Running: The High-Intensity Circulation Enhancer

Amplified Circulatory Benefits

Running takes the circulatory benefits of walking and intensifies them:

• Greater Cardiac Output: Running can increase your cardiac output (the amount of blood your heart pumps per minute) by up to 6 times your resting level—significantly more than walking 
• Enhanced Capillary Development: The higher intensity promotes the growth of new capillaries (tiny blood vessels), improving circulation at the cellular level 
• Superior VO2 Max Improvement: Running improves your body's maximum oxygen utilization capacity more efficiently than walking, enhancing overall circulatory efficiency 
• More Effective Blood Pressure Management: While both activities lower blood pressure, some studies suggest running produces more significant reductions in the long term [3] 

The Intensity Consideration

Running's greatest strength—its intensity—can also be its limitation. Its higher impact nature means it's not suitable for everyone, particularly those with certain joint issues, heart conditions, or beginners with low fitness levels. The higher injury risk can also lead to interruptions in your exercise routine, potentially offsetting some circulatory benefits.

The Comparison: Which Truly Wins for Circulation?

When directly comparing these activities for circulatory health, several factors come into play:

Short-Term Circulation Boost

Running takes the lead: The more intense nature of running produces a greater immediate increase in blood flow, heart rate, and cardiac output. During a 30-minute run, your heart might pump 3-4 times more blood than during a 30-minute walk. 

Long-Term Vascular Health

It's a tie: Both activities, when performed regularly, contribute to healthier blood vessels, lower blood pressure, and reduced risk of circulatory diseases. Consistency matters more than intensity for these long-term benefits. 

Sustainability

Walking wins: Lower injury rates and greater accessibility mean walking is typically easier to maintain as a lifelong habit. Also, consistent moderate-intensity exercise delivers better circulatory benefits than frequently skipped high-intensity exercise [4].

Special Populations

For those with existing circulation problems, joint issues, or beginners: Walking is superior. The gentler nature makes it safer and more appropriate for those with circulatory concerns.

For those with limited time who are already reasonably fit: Running is more efficient. You can achieve similar circulatory benefits in less time by running.  

Practical Recommendations for Optimal Circulation

The science suggests the best approach may not be choosing one over the other but strategically incorporating both based on your individual needs:

For Beginners or Those with Circulation Concerns:

1. Start with regular walking (20-30 minutes daily)
2. Gradually increase duration to 45-60 minutes
3. Once comfortable, add short jogging intervals (30 seconds jogging, several minutes walking)
4. Slowly extend the jogging intervals as fitness improves

For Already Active Individuals:

Consider a mixed approach:

• 2-3 days of running for intensity benefits
• 2-3 days of walking for recovery and consistent movement
• Focus on consistency rather than maximum intensity

Sample Weekly Routine for Optimal Circulation:

• Monday: 30-minute brisk walk
• Tuesday: 20-minute run (or run/walk intervals)
• Wednesday: 45-minute moderate walk
• Thursday: Rest or gentle walking
• Friday: 20-minute run (or run/walk intervals)
• Saturday: Long walk (60+ minutes)
• Sunday: Rest or gentle walking

And the Winner Is...

If we must crown a winner, the truth is that both walking and running deserve a place on the podium. Running generally produces more intense circulatory benefits per minute of exercise, but walking often wins for sustainability and accessibility.

The real champion for your circulation is consistency. For many people, this means a thoughtful combination of both walking and running, adjusted to your fitness level, health conditions, and preferences. Remember that even small improvements in circulation can yield significant health benefits. Whether you choose to walk, run, or combine both, your circulatory system will thank you for making the effort. 

Don't forget to tag @sanguina_inc on Instagram with updates about your walking or running journey! And if you're curious about your blood health, try Ruby—our app that uses fingernail selfie technology to monitor your Iron and Circulation Scores, providing insights you can track alongside your exercise routine.

References

[1] American Heart Association. (2023). PAD Guidelines. Circulation, 142(12). 

[2] Arthritis Foundation. (2024). 12 Benefits of Walking. 

[3] Cleveland Clinic. (2024). Walking vs. Running. 

[4] Health.com. (2024). Walking vs. Running.