Are Running Shoes Good for Walking?
Key takeaways:
Walking and running put different demands on the body. So walking and running shoes are uniquely designed for each activity.
Generally, walking shoes have sturdy soles and should be used only for walking. Some running shoes –– which tend to be light and flexible –– can be used for walking or running.
Critical features such as cushioning, flexibility, and proper fit can help you find a good walking or running shoe.
You're ready to start a fitness walking routine. All you need is a new pair of shoes to get started. But you might have some questions: How do you find the right walking shoes? Are running shoes good for walking?
There's no doubt that walking and running both require supportive shoes. But that supportive footwear may differ for each activity. Understanding the differences and key benefits of each can help you choose the appropriate footwear.
Is there a difference between a running shoe and a walking shoe?
Walking and running shoes are uniquely designed because each activity involves distinct movements.
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Your walking and running gaits, or movement patterns, include a stance phase, where one foot is on the ground. Both movement patterns also include a swing phase, where one foot is in the air.
But while there are similarities, there are critical differences between walking and running gaits. Because of these distinctions, shoes are made differently for walking and running.
When you walk, one foot remains in contact with the ground. Each time you take a step, the heel hits the ground first. Because of this, walking shoes typically have cushioning at the heel to help absorb shock. They also have a sturdier design to support your feet and ankles for extended periods. So walking shoes may be heavier and less breathable than running shoes.
When you run, your faster movement includes a period of "flight" or "float," where neither foot is in contact with the ground. This increases the force of impact on your feet. Running shoes are typically more cushioned to absorb shock with higher impact. While most runners strike the ground with their heel first, the forefoot or midfoot can also contact the ground. Running shoes may have more cushioning throughout the soles to support these different foot strike patterns.
Running also requires more movement in the lower-body joints, especially the ankles. Running shoes are often more flexible to allow greater range of motion. They are also lighter-weight to support faster foot movement.
Do you need shoes specifically made for walking?
While running shoes are specifically recommended for running, shoes for walking have more wiggle room. You may find that either walking or running shoes can be comfortable for walking. The extra cushioning, flexible design, and lighter weight of running shoes make them a good option for walking.
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The most important thing to consider when choosing shoes for walking is comfort. You want to make sure that your shoes adequately support and cushion your feet so that walking is comfortable. This can be accomplished with either a walking or running shoe.
Generally speaking, a walking shoe is best for walking only, while running shoes can be used for walking or running.
What should you look for in a good running/walking shoe?
When looking for a new pair of shoes, you should focus on a few key features. You may find it helpful to consult a podiatrist or respected footwear retailer that specializes in running or walking shoes.
Fit: First and foremost, the shoe should fit well. The shoe should fit snugly around your ankle. Your foot should not slide back and forth within the shoe. The toe box should be wide enough so that your toes don’t feel crunched.
Support: Walking shoes should have a sturdy sole to support your body weight. They should also have good arch support to decrease strain on your arches. Both walking and running shoes should have adequate cushioning to help absorb shock.
Flexibility: Running shoes should be flexible enough through the sole to allow for unrestricted movement of the feet and ankles. Walking shoes may be a little more rigid for added support.
Flare: Running shoes often have a flared heel for added stability.
Motion control: Running shoes can be customized to help control pronation and supination. During pronation, a natural movement that occurs during foot landing while running or walking, the foot is flexible; during supination, it is rigid. Having running shoes customized can help support your individual foot positioning with the repeated nature of running.
When should you replace your running/walking shoes?
According to most experts, you should replace your walking and running shoes every 300 to 500 miles. For most people, this occurs at around 6 months of use. This is the amount of activity that tends to wear out the cushioning and soles. When these parts of the shoes become worn out, the shoes cannot properly support your feet.
Wearing worn-out shoes can also increase your risk of injuries, including sores and blisters and plantar fasciitis.
The bottom line
Walking and running place different demands on the body. Running is faster and has a higher impact on the body than walking. Because of this, running shoes are often lighter, more flexible, and more cushioned than walking shoes. Walking shoes should primarily be used only for walking, while running shoes can be used for walking or running.
When picking out a new pair of shoes, focus on the fit, support, and flexibility. You may also want a specialized motion-control shoe if you have extra pronation or supination.
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References
American Academy of Podiatric Sports Medicine. (n.d.). Walking and your feet.
Buldt, A. K., et al. (2018). Incorrectly fitted footwear, foot pain and foot disorders: A systematic search and narrative review of the literature. Journal of Foot and Ankle Research.
Cappellini, G., et al. (2006). Motor patterns in human walking and running. Journal of Neurophysiology.
Hamill, J., et al. (2017). Is changing footstrike pattern beneficial to runners? Journal of Sport and Health Science.
Swain, D. P., et al. (2016). Impact forces of walking and running at the same intensity. Journal of Strength and Conditioning Research.
