Running vs Step Mill
Which one fits your Cardio workout plan?
Contents
Step Mill burns more per minute than Running — MET 10 vs 9. Compare intensity, joint impact, and form for both Cardio options.
Compare the benefits of Running and Step Mill and pick the one that fits your Cardio workout.
Running vs Step Mill: Which Do Planfit Users Choose?
Based on randomly selected data from 1 million completed workouts, Planfit users log Step Mill more often — 16,351 sessions compared to 2,587 for Running.
What most people do isn't always what fits you. Running and Step Mill 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 Mill Differ
| What differs | Running | Step Mill |
|---|---|---|
| Muscles worked | quads, hamstrings, abs, and calves | quads, hamstrings, glutes, and calves |
| Equipment | bodyweight only | a machine |
| Difficulty | 2 of 5 | 1 of 5 |
| Sessions logged by Planfit users | 2,587 sessions | 16,351 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 Mill
Step Mill Muscles Worked: Cardio
Form
- 1. Place your foot on the stairs and hold onto the handrail.
- 2. Move your feet as if you are climbing the stairs, one foot at a time.
- 3. Proceed with a steady rhythm each time you fully step down.
Coach's Tips
- Step fully and be careful not to strain your knees.
For a full Step Mill guide with alternatives and benefits, see the Step Mill exercise guide.
Frequently Asked Questions
Which is better for Cardio, Running or Step Mill?
Planfit users log Step Mill more often — 16,351 sessions against 2,587 for Running. Both train Cardio, so pick the one that matches the equipment you have and the muscles you want to load.
Do Running and Step Mill work the same muscles?
Not quite. Running loads quads, hamstrings, abs, and calves, and Step Mill loads quads, hamstrings, glutes, and calves.
What equipment do Running and Step Mill need?
Running needs bodyweight only, and Step Mill needs a machine.
Which is easier to start with?
Step Mill is the easier place to start. Move to Running once your form holds up.
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