What’s The Difference Between Walking And Running Shoes?

I know many walkers who walk in running shoes, but I don’t know any runners that run in walking shoes. At first glance, walking and running shoes look very similar, but in fact, they are completely different. The most common question walkers ask is, Is it ok to walk in running shoes? And the answer is yes, but before going any further, you need to know what’s the difference between walking and running shoes because there are some important factors that you must take into account.

What differentiate running and walking shoes


The Differences Between Running and Walking

First, it’s essential to know that running and walking are two different activities. Running is a high impact sport that puts stress on the body while walking is a low impact exercise. A runner will mostly land on its heel, or midfoot, or the ball of the foot. When running, both of the feet are off the ground at some points. A walker lands on its heel and then rolls through the ball to the toe. But one of its feet must be in contact with the ground at all times. You see now why walking shoes don’t work for running.

Walking VS Running Shoes

As I mentioned, running and walking shoes have different features. Walking shoes are a little heavier and more flexible in the forefoot while running shoes are lighter and more flexible in the midfoot. Note that stability and motion control shoes are often stiffer in the midfoot since they feature medial support to prevent the foot from rolling inward. For the same reason above, walking shoes aren’t ideal for power walking unless the shoes are extremely lightweight, flexible, and supportive. If you are a fitness walker, you’ll often feel more comfortable walking in running shoes than in walking shoes. So if you look for running shoes, it’s important to know what quality to look for to help you find the model that works best for you.

Why Running Shoes

The good thing about running shoes is that designers always keep them updated with the latest technology and materials. You can find a wide variety of choices for running shoes to meet your style and needs. They vary in models; some are designed for long distances running, others for racing, daily training, and more.

Running shoes are constructed with a wide range of heel-to-toe drop to promote the runner’s toe-strikers, midfoot strikers, and heel strikers.

There are three categories of running shoes: ( neutral, stability, and motion control). These help correct gait faults such as overpronation and supination. Some models are designed with fewer seams to prevent rubbing and others with more cushioning and less weight.

Why wear running shoes for walking

Why Walking Shoes

By contrast, walking shoes are more designed for comfort and less for performance, and they are not always built with the newest technology. Since fitness walkers strike with their heel first and roll through each step, they need a lightweight and flexible shoe that allows the foot’s natural movement. Many walking shoes are heavy and stiff, which tend to slow you down when power walking. So make sure you choose the shoe design carefully before you decide to purchase. Walkers often buy running shoes for their walking workouts because there are more design choices and are lighter than walking shoes.



Runners support their body weight three times with each step when running while walkers absorb only one and a half times their body weight when walking. This explains why runners’ shoes have more cushioning systems in the heel and forefoot than walking shoes. But this is not always the case, some runners prefer to run in minimalists, barefoot shoes. These shoes are extremely flexible and offer zero protection against shocks and debris.


Walkers need cushioning in the heel, but not as much as runners do, and can also get away with less cushioning in the toe (forefoot). Often, walking shoes have more cushioning under the ball of the foot. This is because the walkers’ heel touches the ground first before the foot and then rolls forward to the ball and toe; thus, they need more protection in this area. If you are a fitness walker, you should look for lightweight walking shoes that provide decent cushioning so your feet don’t get hurt from the impact after a long-distance walk. Minimalist and barefoot shoes are not ideal for long walks as they don’t provide enough cushioning.

If you plan on walking more than five miles at a time, running shoes are the way to go. 

Running shoes vs Walking shoes



Many running shoe designs offer more flexibility at the arch or midfoot. But some models are more flexible in the forefoot to suit the runner’s strike style. Not all runners strike on their heel, some strike at the midfoot, and others with the ball of the foot.

Stability shoes and motion-control shoes are usually less flexible in the midfoot as they have medial support to prevent the foot from rotating when running. If you are a runner or a walker who needs motion control, you will have to give up on some level of flexibility in your shoes.


Walkers can use both running and walking shoes as long as they are flexible. If you are a fitness walker, you should check the flexibility of your shoes by bending them. Good fitness walking shoes should flex well at the forefoot since walkers tend to push off with their toes. If the shoes bend at the midfoot (under the arch), this means they don’t provide enough support unless they are stability or motion control shoes. Shoes that don’t bend at all are awful and can lead to injuries. 

Heel Height


Because there are three different foot strikes (heel strike, midfoot and forefoot strike), running shoes are built with various heel heights to suit the runner’s foot strike. A high heel-toe to drop promotes the heel strike, while a lower heel-toe to drop encourages the midfoot and forefoot strike. A zero-drop means the heel is on the same level as the ball of the foot. Whereas a 10mm drop, the heel is 10 mm higher than the foot’s ball, which supports the heel strike. 

Walkers: Walkers don’t put as much stress on the heel as runners do, so they don’t need a high heel drop shoe. A walker should look for shoes with a heel drop less than 8 mm, and 4 mm would be even better. Some shoes appear to have a higher heel, but in reality, the heel’s depth is lower inside the shoe. So it wouldn’t be a good idea to estimate heel drop by just looking at the shoe’s outer sole.

Heel Flares

Stability running shoes and trail shoes are often built with a flared heel to give more stability to midfoot and forefoot strikers.

Walkers are heel strikers since they land on their heel first, and shoes with a flared heel prevent the walkers’ foot from rolling forward through the step. Fitness walkers should not do their workout with flared heels but instead, look for an undercut heel.


Not everyone cares about the look, but some do. However, be aware that running shoes and walking shoes have a different style. Running shoes are often made with bright colors, and some of them have a flashy design. 

Walking shoes tend to have toned down colors, making them look more classic. It doesn’t seem to be a big deal, but it matters for some people.

Design of walking and running shoes

Features Used in Walking and Running Shoes


EVA, also called Ethylene-Vinyl Acetate, is a light and flexible foam that absorbs shock from hard surfaces. This elastic copolymer is often used in household products such as mattresses, boat decking, gym floors, and more. Many running and walking shoe midsoles are made from EVA. This foam offers excellent cushion and comfort, but tend to flatten over time and lose its cushion. That’s one of the reasons why running or walking shoes need to be replaced every 500 to 600 miles.

Medial Support

Medial support is a term used by doctors. It’s a small roll bar in the midsole that adds extra support and correct overpronation.

Flared Heel

It’s the heel of the shoes that is slightly wider near the bottom. It’s designed to stabilize midfoot and forefoot strikers.


A sockliner is an inner part of the shoes that cover the shoes’ insert (footbed). The sockliner is made of foam, which provides cushioning and allows your foot to sit comfortably in the shoes without feeling stitching and other parts of the shoe that may create discomfort.

Toe Box

This is the front part of the shoe that covers your toes and protects them from injuries. The toe box should be spacious enough to allow your toes to move freely in the shoes. If the toe box is too tight or too large, it could change your walking pattern and cause injuries. 


To sum it up, if you are into fitness walking, a running shoe will definitely fit the bill. You just need to make sure the shoes fit well and correspond to your needs. And if it’s just for everyday walking, both traditional walking shoes or running shoes will suit. Ensure that the shoes match your stride style to avoid foot injuries, and most importantly, they must be comfortable.

Are there other differences you would like to add to this article? If so, you are welcome to share them in the comments below.

6 thoughts on “What’s The Difference Between Walking And Running Shoes?”

  1. Interesting article, I have actually tried running in walking shoes and I can say that I will never do that again. I invested in a pair of asics running shoes and those are amazing to run in and also as you mentioned they work great when taking long walks.

    I do prefer my adidas sneakers for shorter distances though mostly because the look better and I don’t want to worn out my running shoes! I do have a question, wouldn’t it be better to just use running shoes all the time? Must be better for the feet in the long run.

    Keep up the good work!

    • Hi Tobias,

      Running shoes are extremely versatile, they fit the bill, whether for walking, jogging, or running, and some can even be worn for the gym without any issue. Great question! It depends, if it doesn’t bother you to spend money on a new pair of running shoes every 2 to 3 months, then I would say yes, you can wear them all the time. You see, the cushioning and foam of running shoes break down quite quickly, so it would be a shame to use them for going shopping or everyday use. They are quite expensive. I use my walking shoes for everyday use, and when I do fitness walking, I use my running shoes.

      I hope it helped.

      Thank you for passing by and the comment!

  2. I am definitely a big fan of the Minimalist approach to running/walking shoes!

    The lighter and flatter the better, and they need to be super flexible. I even use Vibram Fivefingers for training runs!

    The Human foot is an amazing thing and you have to let it work the way it’s “designed” and shoes impact this greatly! 

    When Walking there is less need to use the foot to its maximum so more protection is fine, but there is something very natural about minimalist shoes that get you back to nature. 

    That being said when I hike I still like boots, for the added grip and ankle support!

    • Hi Steve,

      You are right; minimalist shoes allow the foot to move more naturally., but not everyone likes minimalist shoes. Some will feel more comfortable in high drop shoes, like me, for instance.

      Wearing minimalist for hiking wouldn’t be a good idea:)

      Thank you for commenting, and if you need help, please let me know. I’ll be more than happy to assist.

  3. Interesting read, Daniella. I walk as a part of my fitness routine. I love it mainly for the meditative experience. When I go on the trail, I walk faster than normal, I prefer to walk alone and I feel so refreshed and renewed after my walk. I have never thought about my shoes, other than going into a store and asking for a pair of walking shoes. From this article, it seems that there are many things that matter when choosing what to buy. I think I am going to buy a pair of running shoes for my walking. Thank you for the information.

    • Hi there,

      Yes, we often don’t pay attention to these small details; in fact, we often don’t pay attention enough to our feet:). Thank you for passing by and the kind comment! If you ever need help, I’ll be more than happy to assist.


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