Walking Shoes Vs Running Shoes: Understanding the Differences
One of the primary benefits of both walking and running for exercise is that neither requires much in the way of specialized equipment. With just a good pair of sneakers, you can walk or run safely for 300-500 miles before needing to invest money again into a new pair.
While most people typically know that it’s important to wear running shoes for running, the lines are blurrier for walking shoes.
Can you wear running shoes for walking? Moreover, what exactly are walking shoes? What are the differences between running shoes and walking shoes?
If you enjoy both running and walking for exercise, it’s quite helpful to understand the differences between walking shoes vs running shoes, as this information can help you choose the best footwear for each activity.
In this article, we will discuss walking shoes vs running shoes, covering the similarities and differences between running and walking shoes and when you should choose one over the other.
Walking Shoes Vs Running Shoes
Although they appear somewhat similar if you just take a quick glance, there are several notable differences between running and walking shoes.
The different characteristics of walking shoes and running shoes are what tend to make each one particularly suitable for the intended activity.
Let’s examine the main differences between walking shoes and running shoes:
Cushioning
Both walking shoes and running shoes provide some amount of cushioning to help attenuate the impact shock when your foot first strikes the ground during the gait cycle.
Running shoes are typically more cushioned than walking shoes, and the zones of cushioning are somewhat different.
Because you strike the ground with much less force when you walk compared to when you run (about 1-1.5 times your body weight during walking and 2-3 times your body weight while running), walking shoes can be much less cushioned than running shoes.
Excessive cushioning just adds to the weight and cost of the shoe without really serving a purpose.
The cushioning in walking shoes is also concentrated primarily in the heel region because the foot strike pattern while walking is much more uniform than it is while running.
In other words, almost all walkers are heel strikers, meaning that the heel is the first region of the foot that makes ground contact when you take each step as you walk.
In contrast to the uniformity of the walking gait, there are three different foot strike patterns that runners may display: heel striking, midfoot striking, or forefoot striking.
Because most runners want to have good cushioning under the area of the foot upon which they land, cushioned running shoes have cushioning in all of these regions of the sole rather than just the heel.
Flexibility
One of the biggest differences between walking shoes and running shoes that you can really only notice by wearing the shoe or manipulating it in your hands is the flexibility of the shoe itself.
Running shoes feature a flexible, bendable sole that supports a smooth heel-to-toe transition from ground contact to push-off.
In contrast, walking shoes are much stiffer than running shoes. Even when you try to flex the sole of a walking shoe with your hands, you will be met with a lot of resistance.
Although a stiff sole on a walking shoe can provide stability and is acceptable for low-intensity walking, it is really not ideal for fitness walking.
You want the running shoe or walking shoe to be flexible to enable a smooth and unencumbered push-off.
Whether you are walking in running shoes or walking shoes, the shoe should bend at the forefoot when you put pressure on the toe region, even when you just press with your hands to test it out.
If the sole does not readily bend, or if it bends at the arch rather than closer to the toes, the shoe may be restrictive and will not be good for fitness walking.
Heel Height and Flare
Another notable difference between walking shoes and running shoes is seen in the heel of the shoe.
Running shoes tend to have a greater heel stack height, or a more built-up heel than walking shoes, to provide the added stability and cushioning needed for runners whose heel strike.
Because walkers strike with the heel and then roll forward towards the toes to push off, the impact forces are far less than they are while running; there is no need for a built-up heel on walking shoes.
It is actually ideal to walk in shoes with zero heel drop, which means that the difference in height between the heel and toe of the shoe is 0 mm.
Running shoes also have something known as a heel flare, which is an extension of the outsole material along the back and sides of the heel region of the shoe.
The heel flare provides extra stability and pronation control at ground contact while you run.
Walking shoes do not need a heel flare, and in fact, an undercut heel or some removal of the material around the heel can actually be ideal for fast fitness walking because it prevents catching and dragging the heel on the ground.
Quality of Construction
Although not an absolute rule, one of the differences between running shoes and walking shoes is the quality of construction and materials used in the shoe.
Running shoes often feature the latest technology in footwear and materials and are made to be durable for heavy use.
They are often super lightweight and breathable and contain foams and gels that rebound quickly and are built to last for 300-500 miles (500-800 km) of running.
Walking shoes are often made with decent materials but may lack the latest advancements in shoe technology and the premium materials that confer the most desirable characteristics of high-end running shoes, such as shock absorption and breathability.
Additionally, walking shoes usually lack the specificity in design that can be seen with running shoes. For example, there are stability and motion control running shoes that afford runners extra pronation control based on the materials and design of the running shoe.
Walking shoes are quite generic and basic and are really just designed to be “comfort shoes.“
Weight and Comfort
Although footwear preferences are individual, most people find running shoes to be more comfortable than walking shoes. A prominent difference is the weight of the shoe.
Despite having less cushioning, walking shoes tend to be heavier and bulkier than running shoes because of the technology and materials used. Wearing a heavy walking shoe for fast fitness walking can be tiring.
Walking shoes also tend to breathe poorly because they aren’t designed to promote as much airflow to wick moisture and sweat as effectively as running shoes, so your feet can overheat and get sweaty.
As mentioned, walking shoes are also stiffer, so they are less compliant and more restrictive to your natural walking stride. Walking in running shoes can feel more like “barefoot walking” because the shoe is more responsive, flexible, lightweight, and breathable.
FAQS
Now that you understand the basic differences between running shoes and walking shoes, you might be wondering if they really matter all that much. We’ll answer those questions here.
Q: Why are walking shoes designed differently than running shoes?
Walking shoes and running shoes are designed differently because they are for different actions. Although walking and running are two human-powered modes of locomotion, they require vastly different body dynamics.
For example, as a walker, you place a lot less force on your body from walking. You’re also taking fewer steps and putting a lot less force on your body. For this reason, you don’t need a super sturdy shoe that is designed to take a beating.
By contrast, as a runner, you put lots of stress and force on your shoes, feet, legs, and body. You also have a faster stride turnover rate. So you are not only getting more steps in but pounding on the pavement or another hard surface. You need a solid shoe.
Just think about it this way. When you walk, there is some impact on your body. You’re hitting the ground with 1.5x your body weight. However, when you run, you’re hitting the ground with 3x your body weight.
If you weigh 150 pounds, that means that when you walk, the impact on the ground is 225 pounds compared to 450 pounds when you run. That’s a huge difference, and necessitates a different shoe design!
Q: Can I wear running shoes for walking?
Yes, you can wear running shoes for walking. But make sure that they are meeting the needs that you have as a walker. For example, what might be a good amount of cushioning for running might be uncomfortable when you’re walking.
There might be a couple of reasons why you’d want to wear running shoes for walking. If you’re doing a run/walk program like the Galloway Method, running shoes will allow you to alternate between the two. You certainly won’t be changing shoes for each interval. So you need shoes that can handle both well. Most running shoes do.
If you’re tired of the boring colours that you typically find on walking shoes, you might also consider running shoes.
You might also want to switch to running shoes because they are more breathable. If you live in the South like I do, it can get wicked hot in the summer. Having a lighter and more breathable shoe might make morning or evening walks that much more comfortable.
Q: Can I wear walking shoes for running?
No. It doesn’t go the other way. You do not want to wear walking shoes for running, because walking shoes are too stiff. They won’t give you the flexibility that you need to be comfortable when you run.
Additionally, because walking shoes have less cushioning and often weigh more than running shoes, they will unnecessarily make it harder to run, and could even cause undue stress and even injury to your feet.
Q: Why is it important to wear the right kind of shoes?
It might seem like there’s not a huge amount of difference between running shoes and walking shoes, but there is. As my mom used to say to me growing up, “If you use it the way it’s intended, you won’t get hurt.”
It’s important to wear shoes that fit your activity for two reasons: comfort and injury prevention. First, the right shoe for you is comfortable. And it’s definitely the case that you’ll experience discomfort in the wrong type of shoe.
Second (and more importantly), the wrong type of shoe can potentially cause or increase the likelihood of injury. No matter if you’re a walker or a runner, injuries are something you want to stay far away from.
Q: Is there a mileage limit for walking shoes?
The short answer is yes. If you’re a runner, you know that you typically have to retire a pair of shoes between 300-500 miles.
But this is also true for walking shoes. Obviously, it will likely take you a lot longer to get to that mileage walking, but it is helpful to keep that number in mind.
Any cushioned shoe will eventually break down. To avoid injury, make sure that you get a new fresh pair once your current pair has maxed itself out. Tracking your miles can help you know when it’s time to move on to a new pair.
Final Thoughts
While it may seem like walking and running (and therefore walking shoes and running shoes) would be two sides of the same coin, it isn’t quite that simple. Because the impact of force that you put on your body when walking versus running differs greatly, you need different gear.
Knowing the difference between walking shoes and running shoes can help you when you need to pick out your next pair of shoes. Or help you realize that a pair you have been using for running would actually be better for walking.
At the end of the day, it’s important to make our feet as comfortable as possible whether we’re running or walking so that we keep exercising. No matter how you prefer to get your exercise in, it’s good to have shoes that are most conducive to fostering that choice!
