Running Vs. Walking Shoes – Can You Use Running Shoes to Walk in?

Running vs walking shoes? It is a common question asked by exercise enthusiasts. Choosing suitable footwear for different activities is important for maintaining your feet’s health and preventing injuries. Whether you run or walk, your shoes affect your overall comfort and performance. Running and walking shoes have specific features. Each type caters to the unique demands of the individual. Today’s article will compare running vs walking shoes, highlighting their differences and benefits. Read on!

What are Running Shoes?

According to BMJ Journals, running shoes usually have advanced cushioning in the midsole. The purpose of the cushioning is to absorb shock and reduce impact on the runner’s joints. A 2021 study shows that running shoes’ upper parts have synthetic leather with mesh for breathability and durability. Flexibility is another crucial feature, allowing the running shoe to bend with your feet’s natural movement.

According to Very Well Fit, these shoes provide optimal stability through heel counters and medial posts. So, running shoes can control overpronation. Runners can benefit from these design elements in various ways. For instance, they improve performance, ensure comfort, and prevent injuries during long runs. You must understand these features when comparing running vs walking shoes and choosing the right pair for the right activity.

What are Walking Shoes?

Walking shoes have a different design focusing on stability, comfort, and arch support. These features are essential for prolonged walking. Walking shoes have a more rigid sole, supporting the natural rolling motion of your heels and toes.

Besides, walking shoes have a more uniform cushioning, offering comfort throughout the foot. You can find walking shoes with heel collars to cushion the ankle and decrease stress on your Achilles tendon.

Running Vs Walking Shoes – Main Differences

Regarding running vs walking shoes, you can compare them based on the following parameters:

Feature

Running Shoes

Walking Shoes

Cushioning

Advanced cushioning in heel and forefoot to absorb shocks

Uniform cushioning for midfoot support

Flexibility

Flexible in the arch and midfoot for natural movement

Flexible sole at the forefoot for stress-free toe-off

Support and Stability

Heel counters and medial posts for controlling overpronation

Good arch support with a rigid sole for feet stability

Weight

Lighter shoes weighing 6.5 to 13 ounces for reduced fatigue and high-speed

Heavier shoes weighing 17 ounces or more for support and durability

Can You Use Running Shoes for Walking?

Running shoes have many benefits for walking. For example, the superior cushioning can help absorb shock. Similarly, you can use running shoes to reduce the impact on your joints. So this makes running shoes comfortable for long walks. According to ASICS, running shoes have a lightweight design that reduces fatigue and allows prolonged walking without fatigue and discomfort.

However, using running shoes for walking has disadvantages. For instance, these shoes do not have enough stability for slow and repetitive walking motion. So, this may cause discomfort and increase the risk of injuries over time. Because running shoes have advanced or over- cushioning, they can cause an imbalance. Thus, this affects the natural walking gait.

The bottom line is that if you use running shoes for walking occasionally, then it won’t cause harm. However, if you ditch your walking shoes and only use running shoes, keep in mind that you will feel discomfort after some time and have an increased injury risk.

Best Practices for Shoe Selection

Here are some of the best practices for shoe selection:

  • Matching Shoes to Activity
  • Fit and Comfort
  • Longevity and Durability

Match Shoes to Activity

A 2024 study published by Tadfonline states that when choosing between running vs walking shoes, it is important to match the footwear to your specific activity. Both running and walking shoes have innovative designs to meet specific biomechanical needs. If you are looking for running shoes, examine the cushioning in the heel and forefoot.

Likewise, check if the shoes have a higher heel-to-de drop. If yes, you can buy them because this feature supports forward motion and reduces stress on your Achilles tendon. On the other hand, if you are looking for walking shoes, choose a design with a more flexible sole and improved arch support. That way, you can enhance your walking’s rolling motion. Look for walking shoes with lighter cushioning on the forefoot.

Fit and Comfort

A 2021 study highlights that fit and comfort are essential when choosing between running and walking shoes. Both should fit accurately and snugly. However, make sure the fitting is not tight. The purpose is to allow for some room in the toe box. Thus, you can reduce the risk of discomfort and blisters.

A 2020 study by PLOS One found that running shoes must provide proper support for your gait, whether you are a toe-striker, mid-foot striker, or heel striker. Walking shoes must have an appropriate arch support and a flexible sole to support your natural foot movement.

Longevity and Durability

The longevity and durability of running vs walking shoes depends on the product’s materials and construction. Running shoes have durable outsoles to resist and withstand the high- impact and repetitive force of running. Likewise, look for shoes with breathable materials to manage the heat generated during intense running.

If you are looking for walking shoes, choose a product with robust construction to support your daily walking activity. Inspect the shoes before purchasing because some products have low- quality soles and cushioning.

Final Words About Running Vs Walking Shoes

Proper footwear is crucial for healthy exercise. While running shoes absorb impacts well for short walks, stability, and support are priorities for daily walks. Walking shoes provide steady cushioning throughout each step’s rolling motion. Their rigid soles and reinforced heels allow relaxed strides without tiring joints or putting feet at risk. Finally, you can use running shoes occasionally for walking, but prolonged usage can lead to problems.

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