Running vs. Walking – Which is Best for Busy Parents?

As a parent, finding time to exercise feels like an impossible task. Between work, school drop-offs, endless laundry, and the constant chorus of “Mom! Dad!”, carving out time to focus on my own health often takes a back seat. I’ve been there—exhausted, overwhelmed, and wondering if getting in any movement was even worth it.

For a while, I convinced myself that if I didn’t have time for a full workout, it wasn’t worth doing at all. But that mindset kept me stuck. The truth is, movement—any movement—is better than nothing, and both running and walking have their place. The challenge? Figuring out which one fits best into the chaos of parenting.

Why Running Feels Like the Best Choice (Until It Doesn’t)

I used to think that if I wasn’t running, I wasn’t really working out. Running is efficient—you can cover a lot of ground in a short amount of time, burn calories quickly, and get that endorphin rush that helps shake off the stress of the day.

There were mornings when I laced up my shoes and hit the pavement before the kids woke up. I’d push through exhaustion because I wanted to feel strong, to remind myself that I was still me outside of being a parent. On the best days, it was exhilarating—like I was reclaiming a piece of myself.

But then there were the days when running felt like just another thing on my to-do list. Days when I was already worn out and trying to force myself to do something that felt too intense. If I skipped a run, I’d feel guilty, like I had failed at taking care of myself.

That’s when I started giving walking a real chance.

The Underrated Power of Walking

Walking never seemed like a “real” workout to me. It felt too slow, too easy—until I actually started doing it consistently. What I found was that walking had something running didn’t: it was sustainable.

Instead of needing to carve out dedicated time for a workout, I started fitting in walks wherever I could. A quick lap around the block after dinner, a walk while pushing the stroller, or parking a little further away from the grocery store—it all added up. I wasn’t drenched in sweat afterward, but I felt better.

Walking didn’t leave me exhausted; it energized me. It became something I could do with my kids, turning what would have been screen time into fresh air and conversation. It gave me time to think, to breathe, to step away from the chaos for just a little while.

Which One is Best?

The answer is simple: whichever one fits your life best right now.

There are days when running makes me feel unstoppable, when pushing my body gives me the release I need from stress. But there are also days when walking feels like the better choice—when slowing down and moving without pressure is exactly what I need.

It doesn’t have to be all or nothing. Some seasons of life are better suited for running, while others call for walking. What matters most is choosing movement in a way that feels good, not like another obligation.

Final Thoughts

If you’re a busy parent trying to stay active, give yourself grace. Some days will be high-energy, and you’ll feel like tackling a run. Other days, a slow walk with your kids or a solo stroll with a podcast will be the best thing for your mind and body. Both are wins.

You don’t have to go fast, and you don’t have to go far. Just keep moving. You’ll feel better for it.

Which one do you prefer—running or walking? Let’s talk about it in the comments!