Running vs Step Machine
Which one fits your Cardio workout plan?
Contents
Running burns more per minute than Step Machine — MET 9 vs 7. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Running and Step Machine and pick the one that fits your Cardio workout.
Running vs Step Machine: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Running more often — 2,587 sessions compared to 642 for Step Machine.
What most people do isn't always what fits you. Running and Step Machine differ in the muscles they work, the equipment they need, and how hard they are to learn — the comparison below covers each.
How Running and Step Machine Differ
| What differs | Running | Step Machine |
|---|---|---|
| Muscles worked | quads, hamstrings, abs, and calves | quads, hamstrings, and glutes |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,587 sessions | 642 sessions |
How to Do Running
Running Muscles Worked: Cardio
Form
- 1. Stand with your feet shoulder-width apart and get ready naturally.
- 2. Take a step forward and start running smoothly while swinging your arms.
- 3. At the end of the exercise, gradually slow down and switch to walking.
Coach's Tips
- Land softly on your feet and be careful not to lean too far forward.
For a full Running guide with alternatives and benefits, see the Running exercise guide.
How to Do Step Machine
Step Machine Muscles Worked: Cardio
Form
- 1. Place your foot on the pedal and hold the handlebar while standing.
- 2. Press down on the pedal with one foot at a time to take steps.
- 3. Move in a steady rhythm and do not bend your knees too much.
Coach's Tips
- Be careful not to let your knees go past your toes, and lift your feet completely.
For a full Step Machine guide with alternatives and benefits, see the Step Machine exercise guide.
Frequently Asked Questions
Which is better for Cardio, Running or Step Machine?
Planfit users log Running more often — 2,587 sessions against 642 for Step Machine. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Running and Step Machine work the same muscles?
Not quite. Running loads quads, hamstrings, abs, and calves, and Step Machine loads quads, hamstrings, and glutes.
What equipment do Running and Step Machine need?
Running needs bodyweight only, and Step Machine needs a machine.
Which is easier to start with?
Step Machine is the easier place to start. Move to Running once your form holds up.
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