Walking Shoes vs Running Shoes: What’s the Difference And What Should You Be Wearing?

Why Is There a Difference at All Between Walking and Running Shoes?

At first glance, walking and running shoes may appear quite similar. They both seem supportive, often come from the same brands, and are often found on the same shelves. But the difference lies in how your body moves - and what your feet go through - during each activity.

When you run, your body hits the ground with up to three times your body weight. You have moments when both feet are off the ground entirely, and your foot hits the ground much faster and harder than it does when walking. Your stride is longer, your muscles work differently, and your feet get hotter quicker.

On the other hand, walking involves more ground contact time and smoother rolling motion through the foot, from heel to toe, with far less impact. So it makes sense that shoes for each activity are designed differently to support the specific needs of your body in motion.

Key Differences Between Walking and Running Shoes

• Cushioning- Running shoes typically feature more cushioning throughout the sole, from the heel to the forefoot, to absorb the higher impact forces associated with running. The type of cushioning can vary depending on whether you’re a heel-striker or land more on your forefoot. Walking shoes still offer cushioning, but typically with a greater focus under the heel (where most walkers first make contact with the ground) and slightly less under the forefoot.
  

• Flexibility- Walking and running shoes both require flexibility, but in different areas. Walking shoes tend to bend more at the forefoot to support the roll-through motion of each step. Running shoes may offer more midfoot or arch flexibility, depending on your gait pattern, which helps with the quicker transitions and propulsion needed when running

• Weight- Running shoes are generally lighter. The less weight you’re carrying with each step, the easier it is to maintain momentum and avoid early fatigue. Walking shoes may be a little heavier because they often use sturdier materials to support prolonged time on your feet and encourage stability.

• Breathability- When you run, your feet get hot. Fast. That’s why most running shoes are designed with breathable mesh or ventilation channels to keep air circulating and prevent overheating. Walking shoes often prioritise structure and durability over breathability, which is fine for lower-intensity activity, but may not feel great during more strenuous movement.

• Stability and Support- This one really depends on your foot type. Both walking and running shoes are available in neutral and support (or "stability") versions, catering to different levels of pronation. The key is selecting the right level of support for your feet, whether you’re walking or running. If you’re unsure what your feet need, that’s where a podiatrist can help

Can You Just Wear One Pair for Both?

Here’s the good news: if you walk a lot but also plan to run occasionally, you can usually get away with a good pair of running shoes. Running shoes tend to tick both boxes - they’re light, breathable, and well-cushioned, making them suitable for walking too.

The reverse isn’t true. Walking shoes are generally not recommended for running. They’re heavier, less breathable, and the way they flex may not match the demands of a running gait. This can make running in them uncomfortable, inefficient, and in some cases, increase your risk of injury.

So, What Should You Choose?

Here’s a simple way to think about it: if you mostly walk (for fitness, daily life, or long distances) and don’t plan on running, a good pair of walking shoes will serve you well.
If you want to run, even occasionally, go with running shoes. They’ll still work fine for your walks, and they’ll support you properly when you do pick up the pace. If you’re unsure or feel like your feet need more specific support, getting a gait assessment or professional shoe fitting can help take the guesswork out of the decision.

Not Sure What’s Best for Your Feet?

With so many brands, models, and features out there, choosing the right pair can feel overwhelming. But it doesn’t have to be!

Our podiatrists are here to help you understand what your feet need, whether it’s cushioning, support, stability, or a mix of everything. Bring your shoes to your next appointment if you'd like us to assess them and determine if they’re performing their job well, or if you have any questions about which shoes and models will best suit your lifestyle and goals.

Book Your Biomechanical Appointment Now
Book Your Biomechanical Appointment Now

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