Walking and running are both great exercises because they don’t require any special equipment. With just a good pair of sneakers, you can walk or run for several hundred miles before needing to replace them.
Although it is widely known that it is important to wear running shoes when running, it is not as clear what type of shoes one should wear when walking.
Can you wear running shoes for walking? Moreover, what exactly are walking shoes? What are the differences between running shoes and walking shoes?
If you want to get the most out of your walking and running workouts, it’s important to choose the right footwear for each activity. Walking shoes and running shoes are designed differently to provide the best support and comfort for each activity.
We will discuss the similarities and differences between running and walking shoes and when you should choose one over the other.
Walking Shoes Vs Running Shoes
There are several notable differences between running shoes and walking shoes, even though they may look similar if you just take a quick glance.
Walking shoes and running shoes have different features that make them good for their respective activities.
Let’s examine the main differences between walking shoes and running shoes:
Cushioning
Both walking shoes and running shoes provide some amount of cushioning to help reduce the impact shock when your foot first strikes the ground during the gait cycle.
Walking shoes usually have more cushioning in the heel, while running shoes typically have more cushioning in the front.
This is because when you walk, you strike the ground with less force than when you run. Walking shoes can therefore be less cushioned than running shoes.
If a running shoe has too much cushioning, it will be heavier and more expensive without providing any extra benefits.
The padding in walking shoes is focused mostly in the heel area because the way the foot hits the ground while walking is more consistent than when running.
Heel striking is when the heel is the first region of the foot that makes ground contact.
There are three different types of foot strikes that runners may have: heel striking, midfoot striking, or forefoot striking. This is in contrast to the uniformity of the walking gait.
While heel cushioning is common in running shoes, many runners also want cushioning under the rest of their foot. As a result, many modern running shoes have cushioning throughout the sole, not just in the heel.
Flexibility
The biggest difference between walking shoes and running shoes is the flexibility of the shoe. You can notice this difference by wearing the shoe or manipulating it in your hands.
They have a flexible sole that makes a smooth transition from the heel to the toe when you are running.
While running shoes are designed to be flexible to allow easy movement, walking shoes are much stiffer to provide more support. The sole of a walking shoe is designed to be very stiff, making it difficult to flex with your hands.
Although a walking shoe with a stiff sole can provide stability, it is not ideal for fitness walking.
The ideal running or walking shoe would be flexible to allow for a natural and unburdened push-off.
If you are testing if a shoe is good for walking, you should be able to bend the shoe at the forefoot when pressing on the toe region.
If you can’t bend the bottom of the shoe easily, or if it bends in the middle rather than near the toes, the shoe may be too constricting and won’t be good for fitness walking.
Heel Height and Flare
A walking shoe generally has a heel that is lower to the ground, while running shoes have a higher heel. The heel on a walking shoe is lower to the ground than a running shoe.
Heel stack height is the distance from the back of the heel to the bottom of the shoe and is generally greater in running shoes than walking shoes to provide added stability and cushioning for runners who heel strike.
Since walkers make contact with the ground using their heel and then roll forward towards their toes to push off, the impact forces are much less than they are while running; there is no need for a built-up heel on walking shoes.
The best shoes to walk in have a heel drop of 0 mm, which means that the heel and toe of the shoe are the same height.
The back and sides of the heel region of running shoes have an extension of the outsole material known as a heel flare.
The heel flare gives you more stability and keeps your foot from rolling inward when you run.
Shoes for walking don’t need a heel that sticks out, and in fact, it can be better if the heel is lower than the rest of the shoe or there is less material around the heel. This prevents the heel from getting caught on the ground and dragging.
Quality of Construction
There is usually a difference in the quality of construction and materials used in running shoes and walking shoes, with running shoes being made of better quality materials.
Running shoes typically feature cutting-edge technology and construction, and are designed to withstand regular, intense use.
The shoes are designed to be lightweight and breathable, with foam and gel that quickly rebounds and lasts for 300-500 miles of running.
Walking shoes are made with good materials, but they do not have the same advanced technology or high-quality materials as running shoes. This means that they do not have features like shock absorption and breathability.
Also, walking shoes are not as designed specifically as running shoes.
COLOR AND DESIGN
Walking shoes are usually not very flashy or attention-grabbing in terms of color or design. They tend to be neutral colors. All-black or all-white shoes are common. A brand that wants to appear edgy might use a different accent color like red or blue.
Running shoes are often completely different. Although you can buy running shoes in gray, black, and white, it is not as common. Most running shoes are brightly colored and have noticeable designs. Hoka’s running shoes are bright and bold!
WEIGHT
The weight of walking shoes varies. Some walking shoes with less cushioning can be lighter. Walking shoes tend to be more supportive than running shoes, which makes them heavier.
Running shoes aim to find a balance between cushioning and support while also being lightweight. Companies are concerned about your foot health. However, they also don’t want it to feel as if you are dragging a lead balloon.
Nowadays, running shoes are made with lighter materials and technology which makes them much lighter than before. The running shoes from past decades will feel heavier and bulkier compared to the modern ones which are designed to be lighter and more comfortable.
Many running shoes today have components that allow air to move freely, which helps keep the weight of the shoe down. It is believed that lighter shoes will help you run faster.
WHY ARE WALKING SHOES DESIGNED DIFFERENTLY THAN RUNNING SHOES?
Walking shoes and running shoes are designed to serve different purposes because they are meant for different activities. Walking and running are two different ways of moving your body. Walking requires vastly different body dynamics than running.
If you walk instead of run, you put less force on your body. When you walk with a backpack, you are not taking as many steps or applying as much force to your body. You don’t need a super sturdy shoe designed to take a beating.
As a runner, you put a lot of stress and force on your shoes, feet, legs, and body. You also have a faster stride turnover rate. Not only will you get more steps in, but you will also get a better workout by running on a hard surface. You need a solid shoe.
Just think about it this way. When you walk, your body endures some impact. You’re hitting the ground with 1.5x your body weight. Every time you run, you hit the ground with three times your body weight.
If you walk, the impact your body has on the ground is one and a half times your body weight. When you run, the impact is double your body weight. The difference is significant enough that a different shoe design is required.
CAN I WEAR RUNNING SHOES FOR WALKING?
Yes, you can wear running shoes for walking. Ensure that the shoes you are purchasing are ones that will work well for walking, and that they will address the specific needs that you have as a walker. For example, the amount of cushioning that is good for running might be uncomfortable when you’re walking.
Running shoes are designed to provide extra cushioning for the impact your feet take when you land, and they can also help with stability. You might want to wear running shoes for walking if you need extra cushioning for your feet or if you need help with stability. If you are following a program like the Galloway Method that alternates between running and walking, you will need a pair of running shoes. You certainly won’t be changing shoes for each interval. You will need a shoe that can perform well in both situations. Most running shoes do.
The shoes are designed to be more fashion-forward, with a range of colors that are not typical of walking shoes. If you’re looking for shoes in brighter, more fashionable colors than the typical walking shoe, you might want to try a running shoe instead.
CAN I WEAR WALKING SHOES FOR RUNNING?
Ehh…no. It doesn’t go the other way. You should not wear walking shoes for running because they are not flexible enough. The shoes will not provide the necessary degrees of freedom to allow for a comfortable run.
Additionally, because walking shoes have less cushioning and often weigh more than running shoes, they will unnecessarily make it harder to run, and could even cause undue stress and even injury to your feet when you are running instead of walking.
WHY IS IT IMPORTANT TO WEAR THE RIGHT KIND OF SHOE?
Although running shoes and walking shoes may appear to be similar, there are actually differences between the two. My mom used to tell me when I was growing up that if you use something how it is supposed to be used, then you won’t get hurt.
It is important to wear a shoe that corresponds to the activity you are doing for both comfortableness and preventing injury. The most important factor to consider when choosing the right shoe is comfort. If you wear the wrong type of shoe, you will definitely feel uncomfortable.
If you wear the wrong type of shoe, you’re more likely to get injured. You want to stay away from injuries regardless of whether you’re a walker or runner.
IS THERE A MILEAGE LIMIT FOR WALKING SHOES?
The short answer is yes. A runner will usually need to replace their shoes after running in them for 300-500 miles.
But this is also true for walking shoes. The number of miles you can walk in an hour is a helpful benchmark to keep in mind, even though it will probably take you much longer to actually walk that many miles.
Any cushioned shoe will eventually break down. Head injuries are no joke, so make sure to replace your running shoes before they reach their maximum mileage to avoid any unwanted trips to the hospital. If you keep track of how many miles you run in a pair of shoes, you will know when it is time to buy a new pair.
FINAL THOUGHTS
Although it may appear that there is not much difference between walking and running shoes, they are actually quite different. The different impact force of walking and running necessitates different gear.
When choosing your next pair of shoes, it is helpful to know the difference between walking shoes and running shoes. The store can help you realize that a pair of shoes you have been using for running would actually be better for walking.
It’s important at the end of the day to make our feet as comfortable as possible when we’re running or walking, so that we keep exercising. No matter what type of exercise you like to do, it’s important to have shoes that are best suited for that activity.
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