Experienced walkers—and those new to the activity—may find themselves inundated with shoes designed for runners, not walkers. But that doesn’t have to be a bad thing, if you know what to look for in a running shoe. Explore the differences between running shoes and walking shoes to find what may work the best for your experience.
How Do Running Shoes and Walking Shoes Differ?
Traditionally, a walking shoe had a leather upper on a less-cushioned sole than a running shoe. That isn’t always the case any longer. While walkers may still find the leather-upper design, they can also explore running shoes, complete with a mix of technologies that may or may not fit their needs.
“Running shoes have a lot of key features that make them ideal for walking,” says Caroline Bell, content specialist and shoe fitter at Fleet Feet. “Look for a cushioned midsole to absorb impact, a lightweight upper that breathes easily in all types of weather and a durable rubber outsole to last for miles. Whichever shoe you end up choosing, it’s absolutely crucial you find a shoe that fits the unique contours and shape of your feet.”
Running Shoe Technology That Doesn’t Fit Walking
For the most part, says Simon Bartold, podiatrist with decades of expertise in the footwear industry, a running shoe will work fine for walkers, but be aware of the significant biomechanical differences between walking and running that needs to be accounted for. “The only common denominating factor,” he says about what a walker should look for, “is that like any sports shoe, it should be as light and responsive as possible.”
Bell cautions to watch for running shoes designed to elicit faster paces, such as during races. These shoes may feature a carbon-fiber plate in the midsole, or a more aggressive rocker-style shape than typically found in a trainer. “These shoes feel propulsive while running, yet unique while walking because the geometry of the shoe is supported by a carbon plate that propels you into the toe-off phase faster than a natural walking gait allows,” she says. Walkers don’t want to unnaturally change their gate thanks to technology intended for the fast-paced runner.
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Brittany Gleaton, footwear product line manager for Brooks, says the cushion and support universally loved in running often overlaps into the walking category. At the same time, be careful to select a shoe that isn’t overly specialized for race running and a running gait. Most walkers will find ample cushioning in a brand’s running line because of the higher impact of running but may need to select a more stability-minded design to ensure security during the walk.
Bartold recommends taking terrain into account too. Most road running shoes aren’t designed for anything other than pavement. Sometimes, though, walkers hit different trails, walk through parks or generally get off asphalt and concrete. Be sure to select a walking shoe, whether initially for road running or trail running, that has the traction and stability needed for your chosen terrain.
Find a Walker for You, Not Somebody Else
Personal needs dictate the final choice, all experts agree. “Every walker is different,” Bartold says, “different gender, weight, height, level, biomechanics.”
Getting dialed in on what works for you and your biomechanics is key. “Priority is comfort and feel on the foot,” says Kris Hartner, owner of Naperville Running Company of Illinois. He suggests trying on several styles and different models from different brands, sometimes with one style or brand on one foot and another on the other foot. “Make sure you get the proper fit, and your mechanics are accounted for,” he says.
“A good walking shoe is well cushioned, stable under foot and most importantly fits well,” says Paul Lang, Asics senior manager for performance running. “You always want to have a bit of room in between your toes and the end of the shoe to ensure room for the foot to move during flex and to ensure that any swelling during activity can be accommodated.” Make sure you have a shoe that can breathe well during walking so that your foot can stay cool and comfortable, and that excess moisture escapes to help keep the foot dry.
“There’s no single type of running shoes that’s best for walking,” Bell says. “With so many options out there, the most important factors are fit and comfort.” She notes that comfort may mean something different for each person, whether a cushioned and stable design or something with more flexibility that sits lower to the ground. “You’ll likely need to test out a few different pairs before finding your perfect match. I recommend heading into your local run specialty store to get outfitted by an expert.”
Avoid Mistakes: Running Shoes vs. Walking Shoes
“The right shoes will enable you to enjoy walking without even noticing that the shoe is there,” Bell says. “It should melt into the background.”
The experts say far too many people choose shoes based solely on style or color. And others pick sizing and brand based on what they once thought was true years before. “If you want to build a long-lasting walking or running habit, you need to make sure your feet are comfortable and supported,” Bell says. “Otherwise, you’ll soon be dreading every step.”
Another common misconception is that shoes are one-brand-fits-all. Don’t select a specific brand or model based on someone else’s needs, get fitted by an expert to find what works for you.
Gleaton suggests getting as specific as possible about what the shoe needs to do for you. How often do you plan to wear it, for how long each time, do you have specific fit or feel needs and is the shoe performing just on a walk? “Everyone has a variety of different needs,” she says, “and there are endless options out there to choose from. Getting super specific on what you’re shopping for will make the search much easier.”
The biggest mistake Bartold sees when people purchase walking shoes are not actually purchasing walking shoes. And while he says that most running shoes do work well for walkers, everyone needs to make sure they have their specific needs met and find a performance model appropriate for their individual experience.
Tim Newcomb
Tim Newcomb is a journalist based in the Pacific Northwest. He covers stadiums, sneakers, gear, infrastructure, and more for a variety of publications, including Popular Mechanics. His favorite interviews have included sit-downs with Roger Federer in Switzerland, Kobe Bryant in Los Angeles, and Tinker Hatfield in Portland.
