Running Shoes vs Walking Shoes: Key Differences

Did you know there are key differences between running shoes vs walking shoes? Not only are there differences, but it’s also important to understand them if running or walking are physical activities you want to pursue.

Why is it so important? What should you know as you compare running shoes vs walking shoes? And what design features should you consider when shopping for a new pair of training shoes? We set out to answer these questions and arm you with the knowledge you need to select the best shoes for your chosen activity.

Why the right type of shoe matters

In a nutshell, the correct footwear can be the difference between an enjoyable, efficient physical activity and a potentially harmful one. The right shoes not only protect your feet from potential problems but also address existing issues and support your entire body, promoting better foot, leg, and back health.

But it goes even further. When it comes to physical activity, getting the running shoes vs walking shoes choice right can optimize your performance, reduce the risk of injuries, and enhance your overall comfort.

Here’s a more detailed breakdown of why choosing the right shoes matters.

Impact on performance

• Proper movement mechanics

Choosing well-designed shoes can enhance your movement mechanics, making your strides more efficient and easing the strain on your joints [1].

• Energy conservation

Proper footwear helps conserve energy by offering the right cushioning and support, allowing you to move with greater ease and efficiency [1].

• Biomechanical effects

A recent study shows that features in a running shoe, like shoe mass, compressive stiffness, sole bending stiffness, arch support, and heel-to-toe offset, can actually lead to noticeable biomechanical changes [2].

Injury prevention

• Reduced risk of common injuries

Wearing the appropriate training shoes can greatly lower the chances of common running and walking injuries [1], such as blisters, plantar fasciitis, stress fractures and shin splints.

• Joint protection

Good footwear also offers protection for your joints - knees, ankles, and hips - by minimizing excessive stress and strain [1]. 

Key design differences

Each type of shoe is designed with specific features to enhance your activity and protect your feet and legs as you exercise, whether you’re running or walking. 

Getting to know essential design elements will help you understand the key difference between the two shoe types and how they cater to the unique needs of running shoes vs walking shoes. 

This will ensure you get the most out of every step while wearing the best walking shoes or best running shoes.

Note: This comparison focuses on traditional running shoes vs walking shoes and does not include minimalist shoes, which aim to mimic the natural feel of barefoot walking or running with minimal cushioning. Minimalist shoes might not be suitable for everyone.

Cushioning

Cushioning refers to the padding or shock-absorbing materials in the shoe’s sole, designed to absorb impact forces and provide comfort. 

When walking, the impact forces are generally lower, with each step absorbing about 1.5 times your body weight. This results in a need for softer, more flexible cushioning that supports the heel-first landing and smooth roll of each step. 

On the other hand, running generates much higher impact forces, often up to three times your body weight with each stride [1]. Therefore, a good running shoe is designed with more advanced extra cushioning systems to handle these higher forces, helping to protect the feet and legs from excessive stress. This makes them potentially suitable for those wondering if you can run after knee replacement, as the additional cushioning can help manage the impact on the knee and various other recovery surgeries.

• What runners need

Advanced cushioning systems are essential, as runners hit the ground with considerable force. Running shoes often feature different technologies, like air or gel systems, which are designed to absorb impact and provide energy return, reducing stress on the legs and feet. 

This is crucial for maintaining performance and minimizing injury risks during repetitive, high-impact movements [1].

• What walkers need

For walkers, moderate cushioning is key. It offers the necessary comfort without adding unnecessary weight to the shoe. This balance helps enhance endurance and reduces foot fatigue, allowing walkers to cover long distances without discomfort. The goal is to provide just enough cushioning to absorb shock while maintaining a lighter, more flexible shoe.

Before moving on

Here’s an important difference to note before moving on to the next features. Because the heel strikes the ground first when walking, walking shoes are designed to absorb most of the shock and reduce pressure on the ankles.

In comparison, while running, the foot strikes the ground anywhere between the heel, midfoot, or forefoot, which is why running shoes feature more advanced cushioning systems and are lighter, to accommodate longer-distance running.

Due to these differences, running shoes can sometimes be used for walking, but their design limitations mean that walking shoes are not typically suitable for running [2].

Heel height

Heel height is the difference in height between the heel and the toe of the shoe. A higher heel height in running shoes helps with shock absorption and supports the heel-to-toe transition during a run. In a walking shoe, a low heel height promotes stability and comfort for a steady pace.

• What runners need

Running shoes often have a higher heel height to support a dynamic gait and improve the heel-to-toe transition. This design helps runners maintain a natural forward motion, reducing strain on the Achilles tendon and improving overall efficiency during runs [2].

• What walkers need

In contrast, walkers benefit from a lower heel height, which promotes stability and comfort. A low heel helps walkers maintain a steady pace and ensures that each step transitions smoothly from heel to toe, reducing the risk of injury and improving overall walking comfort [2].

Heel flare

Heel flare is the outward curve or extension of the heel area in your shoes. While it can add some stability in certain designs, its importance varies between running and walking shoes, due to the unique motions involved in each activity.

• What runners need

When it comes to running shoes, the focus isn’t really on heel flare. Instead, as mentioned above, these shoes are built with thicker soles to cushion your steps, whether you’re landing on your heel, midfoot, or forefoot. The goal here is to keep you comfortable and reduce fatigue, especially on those longer runs [2]. As a result, understanding how often you should replace running shoes largely depends on the state of your shoes’ cushioning.

• What walkers need

For walkers, heel design is crucial. Walking shoes should avoid posterior heel flaring, as it can increase pressure on the tibialis anterior and potentially cause shin pain. 

Ideally, walking shoes should feature minimal or no posterior heel flaring or have a design that smoothly integrates with the midsole. This design helps absorb shock and ensures a stable, comfortable stride with solid ground contact, supporting a smooth rolling motion as your heel hits the ground first..

Flexibility

Flexibility can refer to either the upper materials of the shoe or how easily the shoe bends and moves with your foot. 

Flexible uppers are recommended for both walking and running shoes, as they offer a pressure-free environment and conform to your foot’s unique shape, including any protrusions or issues you might have.

For the sole flexibility, running shoes require a balance between flexibility and stiffness to optimize performance. In contrast, walking shoes benefit from overall flexibility, which supports the natural stride and enhances comfort.

• What runners need

For runners, it’s about finding the right balance. While some flexibility in the forefoot is important for an efficient toe-off, the stiffness of the sole also plays a role. A stiffer sole can shift the push-off point forward, increasing speed but also adding strain on the Achilles tendon, especially at lower speeds [1]. 

The location of the shoe's flex, whether at the midfoot or rearfoot, caters to different running styles. Certain running shoes offer midfoot flexibility, while others are designed to flex at the rearfoot, addressing the needs of various foot strikes.  

• What walkers need

For walkers, flexibility throughout the entire shoe is essential to support a natural stride. Walking shoes typically feature soft, flexible soles that flex at the toes or forefoot, and accommodate the rolling motion of your foot, ensuring the shoe moves with you and enhances overall comfort during each step [2].

Arch support

Arch support refers to the design elements within the shoe that support the arch of the foot. A good arch support in running shoes helps align the foot with the legs and back, and prevent excessive foot rolling (pronation or supination). In walking shoes, generalized arch support enhances comfort and helps prevent foot fatigue during extended walks.

• What runners need

Runners benefit from arch support, which helps maintain proper foot alignment and prevent overpronation or supination. This support is vital for absorbing shock and distributing pressure evenly throughout the foot during runs, reducing the risk of injury.

• What walkers need

Walkers also benefit from arch support, though their needs are generally less specific. A more generalized support structure helps maintain comfort and reduce foot fatigue during prolonged periods of walking, ensuring that the foot remains comfortable and well-supported over long distances.

How to choose running and walking shoes that are good for you

When shopping for a new pair of shoes that support your foot health and overall body during running or walking, look for a good shoe construction in specialty shoes that offer the following advanced features. Here's how to choose running shoes:

• Advanced cushioning system

Shoes that combine high-quality cushioning at various levels with ergonomic support to absorb impacts and enhance walking comfort. This helps reduce stress on your joints and improves overall ease of movement. 

• Built-in arch support

Shoes with built-in arch support made from multi-layer density foams. This provides comprehensive heel-to-toe cushioning and helps maintain proper foot alignment.

• Additional arch support

Shoes that offer greater arch support features allow you to customize the support based on your specific arch height and needs.

• Flexible uppers

Shoes with flexible materials that mold to the shape of your foot. This ensures a snug, pressure-free fit and adds to overall comfort.

• Spacious toe box and various widths

Shoes with a wide toe box and options for extended widths. This feature accommodates conditions such as bunions, hammertoes, and swelling, providing ample room for your toes.

• Protective interior

Shoes designed with a soft, padded, and seam-free interior. This construction helps prevent irritation and provides comfort, especially for sensitive feet.

By focusing on these features, you can select shoes that will provide the support and comfort you need for your running or walking activities.

Experience the Orthofeet difference

For runners, selecting shoes that cater specifically to the demands of high-impact activities is essential. Orthopedic running shoes for men and orthopedic running shoes for women are designed to provide the necessary support and cushioning to handle the vigorous forces encountered during running. These shoes feature advanced cushioning systems that absorb shock and reduce stress on your feet and joints, enhancing performance and minimizing injury risks. For added support, consider arch support running shoes, which help align your foot properly, preventing overpronation or supination and ensuring a more efficient and safer run.

In contrast, walking requires shoes that prioritize comfort and stability for a slower-paced activity. Comfortable orthopedic walking shoes offer moderate cushioning that supports the heel-first landing typical in walking, promoting a smooth transition and reducing foot fatigue over long distances. These shoes are perfect for everyday wear, ensuring that every step is a stride toward improved foot health and comfort.

By choosing the appropriate footwear from Orthofeet, whether for running or walking, you equip yourself with the tools necessary for better performance and injury prevention, ensuring that every step supports your overall health and activity goals.

 

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[1]  Matthew Solan, reviewed by Howard E. LeWine, MD. The right shoe for walking and running. Harvard Health Publishing, Harvard Medical School. March 1, 2024. Accessed August 21, 2024. 
https://www.health.harvard.edu/staying-healthy/the-right-shoe-for-walking-and-running

 

[2] Ali Yawar, Daniel E Lieberman. Biomechanical Tradeoffs in Foot Function From Variations in Shoe Design. PubMed. May 21, 2023. Accessed August 21, 2024.  
https://pubmed.ncbi.nlm.nih.gov/37220782/