What's the Difference Between Walking and Running Shoes?

Jun 23, 2010
Debra Peterson

Running and Walking Shoes Meet Different Needs - tangywolf, flickr / Creative Commons Lic.

Because walking and running shoes are designed for different motions, walkers and runners should buy shoes appropriate to their respective sports.

Both running and walking are very flexible sports that require a minimum amount of equipment for participation, most notably the investment in a good quality pair of shoes. But there are differences between running shoes and walking shoes that athletes should bear in mind when choosing the best shoes for their sports.

Biomechanical Differences Between Walking and Running

Walking and running use similar general movements, especially compared to other sports. Dr. Stephen Pribut, a podiatric medicine specialist with interests in sports medicine and biomechanics, notes both sports feature movement in a straight line. This distinguishes these activities from those that use lateral movements, such as soccer, tennis or basketball.

Differences in running and walking may be understood through gait cycles. A gait cycle has two phases, stance and swing. Stance phase is the period when the foot is in contact with the ground, from foot strike through toe-off. The swing phase represents the period when the limb isn’t in contact with the ground. A complete gait cycle moves from the foot strike of one limb to the subsequent strike of the same limb.

Walking means one foot is always in contact with the ground. Running offers a moment in which both feet leave the ground, a greater proportional swing phase in the gait cycle. This distinction becomes more marked as speed increases.

In their gait cycles, walkers tend to strike with their heels and push off with their toes. Runners may use a variety of foot strikes: a midfoot strike, in which ball and heel strike simultaneously; a forefront strike, from ball to heel; or a heel strike. In addition, runners and walkers have different strides, centers of gravity, and hip and knee movements.

Collectively, these differences mean runners hit the ground with more force than walkers, with the foot making a marked rolling motion from the outside to the inside. Walkers tend to distribute their body weight and force more evenly across the foot.

What to Look for in Running Shoes and Walking Shoes

Understanding the biomechanics of movement is important in choosing appropriate running and walking shoes. Neither runners nor walkers should use shoes designed for multiple sports, called cross-trainers, or other sports.

Because of the greater stress placed on the body while running, runners should not buy a walking shoe. Running shoes provide greater cushioning in the heel and forefoot to offset the force with which runners hit the ground.

Running shoes provide flexibility in the forefoot or arch, with different designs for various foot strikes. But because they also provide stability and pronation control, running shoes, especially motion-control shoes or trail running shoes used to address overpronation, are fairly stiff.

Like runners, walkers need shoes with a flexible forefoot and toe. Walkers also naturally pronate to some degree; those who who overpronate or underpronate should buy shoes that address those issues by offering stability or motion-control.

While there are similarities between running and walking shoes in overall construction, walkers should look for shoes that are lighter and more flexible through the ball of the foot. A running shoe’s cushioning adds weight to shoes that aren’t necessary for walkers. Walkers also benefit from a thinner midsole than those found in most running shoes, and should choose a shoe with strong arch support.

While many don’t need an extensively cushioned heel, walkers may benefit from a slightly beveled one. Because walkers push off with their heels, a low, angled heel helps maintain stability, develop an even roll-through motion, and encourage a more natural walking motion.

Choosing Running Shoes for Walking?

Walkers should prioritize issues of fit, flexibility, and adequate cushioning and support for the particular motions of walking, selecting shoes intended for the sport. To ensure a proper fit with a shoe designed for the sport, buying well-crafted walking shoes is generally the best choice for dedicated walkers.

Many companies, including well-known brands like Adidas, Asics, Brooks, Mizuno, New Balance, Nike and Reebok, now make high-performance walking shoes for athletes who train and participate in racing events, from short-distance 5Ks to marathons. As with running shoes, walking shoes worn for training or races should not be used for general wear.

That said, some walkers may select running shoes if they fit properly and meet the individual’s needs for a lighter, flexible shoe with appropriate cushioning and support. Running shoes are also recommended for walkers who incorporate running, or are transitioning to running.

Choosing good running shoes or walking shoes starts with identifying athletic needs and related performance issues, evaluating current shoes, looking at available options, and getting a proper fit for shoes. Both runners and walkers enjoy the most benefits from their sports when wearing the right shoes.

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