By Marnie Kunz, CPT

Comparing walking shoes vs running shoes can help you find the best shoe to fit your needs. Whether you’re an avid runner who also walks a lot or a walker who sometimes runs, you may wonder if you can use walking shoes to run or running shoes to walk. As a runner in NYC who also walks a lot, good shoes are crucial for me to stay active and support my training clients while also getting around the city.

This guide will go over walking shoes vs running shoes and help you determine what shoes are best for you. Shoes are the most crucial equipment for running and walking, so finding the best shoes to suit your activities is essential.

Difference Between Walking Shoes Vs Running Shoes

There are a few critical differences between walking vs running shoes. Walking shoes are stiffer and tend to be heavier while running shoes are more flexible and lightweight. Running shoes have more variety in features, with shoes with features to suit different gait styles as well as various levels of cushioning and weight.

Shoes for Walking

Walking shoes are designed for comfort but have fewer options to customize them based on your foot type, gait, and training circumstances. If you walk for fitness, running shoes are usually the best option for comfort, durability, and adaptability to your training needs.

According to the American Academy of Podiatric Sports Medicine, the ideal walking shoe should be stable from side to side, well-cushioned, and enable you to walk smoothly. The academy states that many running shoes fit all of these criteria well and, for most people, are acceptable for a walking program.

Shoes for Running

For runners, running shoes are essential for the support you need. Do not use walking shoes for running as they will be too rigid and won’t flex the way you need them to when running.

Cushioning

A significant difference between walking vs running shoes is the amount of cushioning in the shoes and where the cushioning is placed. Running causes more force when your foot hits the ground, so running shoes have more cushioning than walking shoes. Runners need more cushioning in the heel and forefoot than walkers.

More cushioning can add more weight to running and walking shoes, so you’ll need to find a balance between the amount of cushioning you need and the shoe weight. Lightweight running shoes can be an excellent option if you want to walk quickly for fitness.

Another aspect to consider is your foot strike pattern. For runners, some strike the ground with their heels, some have a midfoot strike, and some strike with the forefoot. There are running shoes to suit all of these gait options. In contrast, walking shoes have more cushioning in the heel as walkers strike more uniformly with their heels.

Pro Tip: Consider the terrain you walk or run on when choosing cushioning for your shoes. If you exercise on pavement, for instance, you will need shoes with more cushioning - such as road running shoes. For traversing trails, trail running or walking shoes will give you more grip and support on the trails. If you walk or run on trails and city streets, get shoes for each terrain for the most foot support.

Related Post: How to Find the Best Running Shoes

Heel Height

Runners and walkers have different needs in the heel category. Running shoes have more built-up heels to support the higher impact of running with a heel strike. Walkers do not need a higher heel than the rest of the shoe as they have much less impact when striking the ground during walks.

The heel drop is the difference between the heel height of a shoe and the forefoot. Walkers need little to no heel drop, and runners need more heel drop.

Pro Tip: For walking, look for a shoe with a heel drop of 4 millimeters or less. For runners, get fitted for shoes at a running store so you have the heel support you need for your running gait.

Heel Flare

Some running shoes have heel flares. A heel flare is extra material added to the shoe's outside heel. Heel flares can provide motion control to help people with excess foot rolling (pronation) when running. Heel flares also can provide general support for runners and are often on trail running shoes.

Walkers do not need any heel flare, so if you’re getting running shoes for walking, make sure they do not have a heel flare.

Pro Tip: If you’re getting shoes for walking, make sure they do not have a heel flare. For runners, get fitted for running shoes at your local running store.

Flexibility

Another contrast between walking shoes vs running shoes is the amount of flexibility in the shoes. Walking shoes are more rigid than running shoes. A stiff sole may be fine for casual walkers, but flexibility is crucial for fitness walkers and runners.

For runners, shoes usually flex at the arch or midfoot to suit your running style. There are also running shoes that flex at the forefoot if you land on your forefoot when running. For fitness walkers, find a shoe that flexes at the forefoot, allowing you to push off your forefoot when walking.

If you have pronation issues and your feet roll inward or outward when you run or walk, stability shoes are less flexible and help with motion control. All major running shoe brands have stability shoe models.

Pro Tip: Go to a running store to get fitted for shoes. Bring in the shoes you’ve been training in most recently, and the wear patterns can help determine what shoes you need. Most running stores can do a gait analysis to help you find the shoes that work best for your foot strike pattern and training needs.

FAQs

Is it ok to wear running shoes for walking?

Yes, running shoes can work well for fitness walking. For walkers, choose a running shoe with a low heel drop and a flexible forefoot.

Is a walking shoe the same as a running shoe?

No, walking shoes are more rigid than running shoes and have fewer features. Running shoes are made with more advanced materials and have more customization options.

Are walking or running shoes better for standing all day?

Both shoe types can work for standing all day, depending on the exact shoe. In general, running shoes offer the most options for support and features that suit different feet types. You can also get shoe inserts for added support when standing all day.

Tips for Finding the Best Walking or Running Shoes

As you can see, there are several differences between walking shoes vs running shoes. Even if you use running shoes for walking, it’s best to have different shoes for running and walking. This will extend the life of your shoes and allow you to choose features that suit your activity. Always wear running shoes (not walking shoes) for running.

If you’re a walker, on the other hand, you can get comfortable running shoes that are well-suited to walking. For walkers, look for running shoes with little to no heel drop, flexibility in the forefoot, and no heel flare.

For runners, get fitted for running shoes at your local running store. This will help you choose a running shoe that fits your gait style and running terrain.

If you’re walking or running on concrete, you will need shoes with enough cushion to support your feet with shoes designed for roads. If you are a trail walker or runner, opt for a trail shoe, which will have more ankle support and traction to help you navigate uneven trails.

Need a training plan to help you build your walking or running endurance? Head to our Training Center for a customized training plan. Happy running and walking to you!

Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.

Walking Shoes Vs Running Shoes