There’s always debate about what’s more beneficial: walking or running. What’s been discovered is that both types of physical activity have their pros and their cons, and each of them should be used to reach different goals. Read on to see how you can get your steps moving at a pace that will get you the results you need.

It’s pretty obvious to say that we exert more energy when running. To be exact, we burn around 800 calories per hour while running, in comparison to about 300 calories while walking. Running, when looking to stay slim, is the best bet (via Greatist).

Running curbs the appetite: The Journal of Obesity conducted research last year that could explain why running keeps you thinner: curb of the appetite. This study focused on nine experienced female runners and 10 committed female walkers. One day, they would run or walk on a treadmill for an hour. The next day, they all rested for an hour. Their total energy expenditure would be measured, and their blood was checked for levels of certain hormones related to appetite.

>>Read more: 20 Best Appetite Suppressants

When they were done, the volunteers were sent to a buffet and told to eat at will. The walkers ended up consuming about 50 calories more than they had burned during their hourlong treadmill session, while the runners were taking in almost 200 fewer calories than they had burned while running.

The runners also proved after exercise to have significantly higher blood levels of a hormone called peptide YY, which has been shown to suppress appetite. The walkers did not have increased peptide YY levels, leaving them with bigger appetites (via NY Times).

woman running outdoors in the evening

If you aren’t looking to shed major pounds, walking and running are both great choices. Data found through the National Runners’ Health Study and the National Walkers’ Health Study, showed that folks expending the same amount of calories, walking or running, saw the same health benefits. Walking and running both seem to be the answer in reducing risk of hypertension, high cholesterol and diabetes, and also provide better cardiovascular health (via Greatist).

While running is immediately more effective, it has its cons as well. With running, versus walking, you have a wider open door to injuries. Shin splints, runner’s knee, strains, and just more stress on the body in general can come from running. If that’s something you are looking to keep far away from, (we don’t blame you), try walking with weights. Ankle weights can be found at low prices, and they are easy and satisfying to use. To add an extra oomph to your walk, carry some light dumbbells with you, too.

>>Read more: Ankle Weight Workouts

When it comes down to it, running and walking, moving in general is good for you! As long as you don’t stop that, you’ll be happy with yourself. Choose between walking or running based on what is right for you. Never force your body to do things it isn’t comfortable with, but at the same time, don’t sell yourself short. If you want to be a runner, start slow and work your way up! Find what is right for you, and if at the end of the day that’s just a brisk walk, that’s okay. Keep moving!

>>Hate running? Read about how to become a runner.