As fitness enthusiasts, we all strive to stay active and maintain a healthy lifestyle. One of the most popular ways to get fit is through endurance exercises like hiking and running. While both forms of exercise have their unique benefits, many people wonder which one is better. In this article, we’ll take a closer look at hiking miles vs running miles and explore the benefits of both activities.

Benefits of Hiking Miles

Hiking is a low-impact exercise that can be enjoyed by people of all ages and fitness levels. It’s an excellent way to explore nature, challenge yourself physically, and unwind from the stresses of everyday life. Here are some of the benefits of hiking miles:

Improved Cardiovascular Health

Hiking is an aerobic exercise that gets your heart pumping and your blood flowing. Regular hiking can improve your cardiovascular health, lower your blood pressure, and reduce the risk of heart disease. According to a study published in the International Journal of Sports Medicine, hikers showed significant improvements in their cardiovascular fitness after just four weeks of regular hiking.

Burns Calories and Promotes Weight Loss

Hiking is a great way to burn calories and shed excess weight. Depending on your pace and the terrain, you can burn up to 500 calories per hour while hiking. This makes it an excellent option for people who want to lose weight but find running too high-impact.

Strengthens Muscles and Builds Endurance

Hiking is a full-body workout that engages your legs, glutes, core, and upper body. The uneven terrain and inclines of hiking trails require your muscles to work harder, which can help tone and strengthen them over time. Additionally, the endurance required for hiking can improve your stamina and boost your overall fitness level.

Reduces Stress and Boosts Mental Health

Spending time in nature has been shown to have numerous mental health benefits. Hiking allows you to disconnect from the world and unplug from technology, reducing stress and promoting relaxation. Additionally, the physical activity of hiking can release endorphins, which are natural mood boosters that promote feelings of happiness and wellbeing.

Benefits of Running Miles

Running is a high-impact exercise that many people use to improve their cardiovascular health and build endurance. It’s a great option for people who want to challenge themselves physically and push their limits. Here are some of the benefits of running miles:

Improves Cardiovascular Health

Running is a highly effective cardiovascular exercise that can improve your heart health and circulation. Regular running can reduce your risk of heart disease, lower your blood pressure, and improve your overall fitness level. According to the American Heart Association, running can also help lower your cholesterol levels and reduce your risk of stroke.

Burns Calories and Promotes Weight Loss

Running is one of the most efficient ways to burn calories and lose weight. Depending on your pace and body weight, you can burn up to 1000 calories per hour while running. This makes it an excellent exercise choice for people who want to lose weight quickly and efficiently.

Strengthens Bones and Prevents Osteoporosis

Running is a weight-bearing exercise that can help strengthen your bones and prevent osteoporosis. According to a study published in the Journal of Applied Physiology, running stimulates bone growth and can improve bone mineral density in both adults and children.

Reduces Stress and Improves Mental Health

Like hiking, running can help reduce stress and improve mental health. The physical activity of running releases endorphins, which are natural mood boosters that can help alleviate symptoms of depression and anxiety. Additionally, the sense of accomplishment and self-confidence that comes with achieving running goals can have a positive impact on mental health.

Hiking Miles vs Running Miles: Which is Better?

So, which form of exercise is better: hiking miles or running miles? The answer is that it depends on your fitness goals, preferences, and physical abilities. Hiking and running both have their unique benefits and can be combined in a balanced fitness routine.

If you’re looking for a low-impact workout that allows you to connect with nature and reduce stress, hiking is an excellent choice. It’s an enjoyable way to explore new trails, challenge yourself physically, and unwind from daily life.

If you’re looking to improve your cardiovascular health, burn calories, and build endurance quickly, running may be a better option. Running allows you to push your limits and achieve new fitness goals, while also improving your mental health and reducing stress.

Ultimately, the best exercise is one that you enjoy and can stick to long-term. Whether you choose to hike miles, run miles, or both, make sure to listen to your body and stay safe while exercising. Always warm up and stretch before workouts, wear appropriate footwear and clothing, and stay well-hydrated throughout your activity.


In summary, hiking miles vs running miles is a matter of personal preference, goals, and physical abilities. Both forms of exercise offer unique benefits, including improved cardiovascular health, weight loss, strengthened muscles and bones, and reduced stress. By incorporating hiking and running into your fitness routine, you can expand your exercise options, challenge yourself physically, and achieve your fitness goals.