Differences Between Running Shoes vs. Walking Shoes Menu Verywell Fit Nutrition Weight Management Nutrition Facts Nutrition Basics Diets Meal Plans Meal Delivery Services View All News Fitness and Nutrition What to Buy How We Test Products Fitness Gear Nutrition Products Tools Recipe Nutrition Calculator Weight Loss Calorie Goal BMI Calculator Body Fat Percentage Calculator Calories Burned by Activity Daily Calories Burned Pace Calculator About Us Editorial Process Meet Our Review Board Search Walking Shoes, Apparel, and Gear Running Shoes vs. Walking Shoes Different Needs for Different Speeds By Wendy Bumgardner Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. Learn about our editorial process Updated on July 17, 2019 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by John Honerkamp Reviewed by John Honerkamp John Honerkamp is an RRCA and USATF certified running coach, celebrity marathon pacer, and recognized leader in the New York City running community. Learn about our Review Board Print A running shoe has different characteristics from a walking shoe. Runners should not run in walking shoes, as most of them are too stiff and don't flex the way runners need them to flex. That means many walking shoes aren't good for fitness walking, either. Instead, fitness walkers can usually find a running shoe that meets their needs better than most shoes marketed as walking shoes. By knowing what qualities to look for, a walker can analyze both running shoes and walking shoes to find the models that work best. Running shoes have several functions, and designers work to keep them updated with the newest materials and technology. You have a wide range of choices for different running styles and needs. They vary in the amount of cushioning, from minimalist designs for racing to cushioned shoes for long-distance running. Running shoe models offer different levels of heel-to-toe drop to serve the needs of toe-strikers, midfoot-strikers, and heel-strikers. Running shoes are also categorized by their stability elements and whether they are motion control shoes constructed to help correct for overpronation. Newer designs provide structure and cushioning with less weight, and with seamless construction to eliminate points of rubbing that can lead to blisters. Walking shoes, by contrast, have always lagged in technology and have been designed more for comfort than for performance and cushioned shoes may lead to more leg stiffness. If you need a comfortable shoe for short walks and strolling at an easy pace, these may do fine. But fitness walkers need a flexible, lightweight, and flat shoe as they strike with the heel and roll through each step that doesn't cause your foot to slide. Analyze walking shoe designs carefully, as many are stiff and heavy. They fight your natural foot motion and slow you down. Since there are fewer choices in the walking shoe aisle, fitness walkers often shop for running shoes that better meet their needs. Cushioning dusanpetkovic / Getty Images What runners need: Runners impact the ground with more force than walkers since walking leaves one foot on the ground at all times. Runners need more cushioning in the heel and forefoot than walkers, which is why you see all of the hype about air cushioning systems in their shoes. What walkers need: Walkers don't need extra forefoot cushioning, and most can do with less heel cushioning. Extra cushioning adds extra weight, so it is a trade-off between a heavier shoe that lessens the trauma to your feet and legs and a lighter shoe in which you may be able to run or walk faster. What fitness walkers should look for: Opt for a lighter shoe that still provides adequate cushioning, so your feet and legs do not feel beat up from the impact after a long walk. If you plan to walk more than six miles at a time, look into cushioned running shoes, but choose ones that meet the other criteria for good walking shoes. For example, Brooks Glycerin shoes are lightweight but cushioned shoes that work well for walking longer distances, such as a half-marathon. Heel Height Wendy Bumgardner What runners need: Running shoes are designed to provide stability for runners by having a built-up heel. Runners strike the ground first with different parts of their foot, depending on the individual. The foot strike can be at the forward part of their heel, the midfoot, or the ball of the foot. There are different theories as to what heel-to-toe drop is appropriate for runners. What walkers need: Walkers strike with the heel and roll through the step. They have no need for a higher heel. What fitness walkers should look for: You need running shoes with the least difference in height from the heel through the toe. This is called heel drop, and often you can find it listed on the shoebox in millimeters. It's deceptive to try to estimate it by looking at the shoe's outer sole. Some may appear to have a higher heel, but the heel of your foot actually sits lower inside the shoe. Look for shoes with a heel drop of less than 8 millimeters (though 4 millimeters or less is best). Heel Flare Wendy Bumgardner What runners need: Running shoes may have a flared heel to provide extra stability for runners who strike the ground at their midfoot or forefoot. A flared heel is also often seen on trail running shoes. What walkers need: Walkers strike the ground with their heel, and a flared heel impedes rolling forward through the step. What fitness walkers should look for: Avoid flared heels. A true fitness walking shoe has an undercut heel rather than a flared or built-up heel. Flexibility Phillip Waterman / Cultura / Getty Images What runners need: Many running shoe designs flex most at the arch or midfoot. But some designs flex most at the forefoot. These suit the differing needs for runners who strike at midfoot or with the ball of their foot. Motion control shoes and stability shoes will be less flexible, as they have construction elements that aim to keep the foot from rotating too much during a step. Runners and walkers who need motion control have to sacrifice some flexibility in their shoes. What walkers need: Both running shoes and walking shoes need to be flexible. What fitness walkers should look for: Press down with the toe of the shoe and see where the shoe bends. Fitness walking shoes should flex at the forefoot, as walkers should push off with their toes. A shoe that bends at the arch does not provide the platform they need. A shoe that doesn't bend at all is unacceptable. Many shoes marketed as walking shoes don't flex at all. They are unsuited for fitness walking. Where to Find Running Shoes for Walking Start with lists of shoes of different types that have the traits walkers need in running shoes. Then go to the best running shoe store in your area and get fitted there by the specialists. This helps you avoid the pitfall of selecting shoes based mostly on whether they are labeled for walkers or runners—or just as bad, based on style rather than whether they are right for your feet. No one shoe is best for every walker or runner. Everyone has their own needs and it is time well spent to have athletic shoes fitted by an expert. A Word From Verywell You might discover that the best shoe for your fitness needs is a well-designed walking shoe. Or you may find a running shoe works best. What matters is that it fits well and allows your foot to go through its natural motions to propel you forward. 4 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. Sun X, Lam WK, Zhang X, Wang J, Fu W. Systematic Review of the Role of Footwear Constructions in Running Biomechanics: Implications for Running-Related Injury and Performance. J Sports Sci Med. 2020;19(1):20-37. Kulmala J-P, Kosonen J, Nurminen J, Avela J. Running in highly cushioned shoes increases leg stiffness and amplifies impact loading. Scientific Reports. 2018;8(1). doi:10.1038/s41598-018-35980-6 American Academy of Podiatric Sports Medicine. Walking and Your Feet. Harvard University. Biomechanics of Foot Strike. By Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? 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