Are running shoes good for walking? Things to consider
Do you really need special walking shoes, or is that just a clever plot by shoe companies to sell us more sneakers?
Maybe you’ve been wondering: are running shoes good for walking?
The short answer is … yes, kind of. Technically you can use running shoes for walking, but there are some important differences between running shoes and walking shoes that are actually worth knowing.
And depending on what kind of running shoes you own—and the kind of walk you’re planning—you might want to think over what’s on your feet.
So yup, this is going to be one of those ‘it depends’ kind of articles! But don’t worry—we promise you’ll walk away (pun fully intended) with more answers than questions.
Let’s start with a few handy definitions of words you’ll see often throughout this article.
Gait Gait . Your gait is your unique way of walking. Think of it as your walking fingerprint.
Pronation Pronation . When your foot rolls inward when standing or walking.
Supination Supination . When your foot rolls outward when standing or walking.
Heel-toe drop. The height of the running shoe or walking shoe’s heel, and distance to the shoe’s forefoot.
What is the difference between walking shoes and running shoes?
We’ll take a wild guess here that you’ve probably never looked at a pair of walking shoes or boots and thought, ‘Hey, I could run a marathon in those!’ because, on some level, you already know that running shoes are different from walking shoes.
The design of running shoes vs. walking shoes comes down to two things: performance and gait mechanics.
When running, most people strike the ground with their midfoot or forefoot first. Manufacturers build for this, [1] designing their running shoes with specific amounts of flexibility and cushioning in the midsole and forefoot. How much flexibility and cushioning a runner needs is totally subjective, and depends on intended use, performance expectations, and past injuries.
Heel-toe drop also varies across running shoes, giving different levels of comfort, support, and forward propulsion. [2]
Walking shoes, on the other hand—or rather, on the other foot—usually prioritize stability, arch support, and durability over speed. Modern walking shoes use some amazing technology to make them lightweight and breathable. Still, walking shoes are often chunkier, sturdier, and taller than running shoes, for extra stability and ankle support.
The soles of walking shoes are different, too, and are often deeply grooved or patterned to help with grip on uneven or slippery ground.
So where’s the crossover? When is it okay to use running shoes for walking?
Is it okay to wear running shoes for walking?
The short answer is that most neutral running shoes are okay for walking. What do we mean by neutral? Well, think of regular-looking running shoes with a medium amount of midfoot cushioning, a heel-toe drop of around 10 mm, good arch support, and a breathable upper. (Just a reminder, heel-toe drop is the height difference between the heel and the toe.)
As long as you find these running shoes comfortable for your walking activities, you’re all set and can use them for both—meaning you could save money and space in your closet!
However, take note, because some running shoes really are best kept for the road and track.
When is it bad to walk in your running shoes?
If you’ve ever walked into a store and picked up a pair of running shoes that look like they fell from a spaceship, you’ll know what we’re about to say.
Some running shoes are so specialized that they’re really only good for the one thing they’ve been designed for, like running long distances or improving sprinting technique.
The shape of the running shoe is usually a dead giveaway. If it’s almost completely flat, or equipped with a sole big and thick enough to sleep on, then it’s likely that your running shoe has a very particular performance-related purpose. Because of this, it might not be best-suited (best-booted?) to moonlighting as a walking shoe.
Also, pay attention to the patterns of wear and tear on the soles of your shoes. As we’ve seen, running shoes are designed to strike the ground at the midfoot or forefoot. If you do a lot of walking in them, they could wear out faster at the heel, making them less comfortable and effective as running shoes.
Can you use barefoot or minimalist running shoes for walking?
Prefer to go au naturale with your footwear choices? We can dig it.
There’s actually some interesting evidence on whether you can use minimalist running shoes for walking. [3] Minimalist shoes, sometimes called barefoot shoes, aim to increase the feedback between your feet and ground. They’re designed to mimic the feeling of being barefoot, while offering some protection against dirt, stones, glass, and anything else that could cause injury.
Barefoot running shoes are flat and offer minimal arch support. Some studies suggest minimalist shoes may help improve foot muscle strength and proprioception proprioception over time, though switching too quickly can increase the risk of injury. [4] They can take some getting used to after a lifetime of wearing supportive shoes.
Whether you can do walking activities in barefoot shoes comes down to how comfortable you are in them. Start slowly by taking short walks in your barefoot shoes, and take other shoes along with you, just in case.
What to look for when choosing running shoes and walking shoes
We all love it when our shoes look cool, and style matters when it makes you happy. But, when choosing running shoes or walking shoes that are comfortable and perform well, consider the following.
Evaluate your foot stance
Whether your feet naturally roll inward (pronation), outward (supination), or stay neutral, plays a role in which running or walking shoes you pick. Many stores offer gait analysis to help you choose shoes, though evidence on whether matching footwear to pronation type prevents injury remains mixed. [5]
Find the right level of flexibility
How much flex you have in your shoes is up to you, but trying them on before buying so you can feel how bendy (and comfy) they are is essential. Keep in mind your shoe might get more flexible over time.
Ensure adequate toe box room
Your feet will spread throughout the day and during activity, so it’s important that your running and walking shoes have sufficient room to allow that to happen. Squished feet are not happy feet!
Consider heel and arch support
With the exception of minimalist or barefoot shoes, most running and walking shoes offer varying levels of heel and arch support. If you intend to use your running shoes for walking, then shoot for at least a medium amount of support.
Know when your shoes are worn out
No running shoe lasts forever. Whether you use your running shoes for walking or not, be mindful of the support they offer as they age, as inadequate or uneven support can cause imbalances in your gait, leading to pain or injury.
Frequently asked questions
Can I use running shoes for everyday use?
Provided your running shoes are in good shape to offer sufficient support to your feet, and you find them comfortable, yes, you can use running shoes for everyday use.
Does walking break in running shoes?
Walking can help break in running shoes if they’re stiff or slightly uncomfortable to begin with. However, prolonged walking in running shoes can wear out the soles differently compared to running in them.
Is it OK to walk in old running shoes?
Yes, it’s okay to walk in old running shoes as long as they’re comfortable and supportive.
What are the disadvantages of running shoes?
The disadvantages of running shoes really only come if what you want is a walking shoe. Running shoes are designed for running, which uses a midfoot or forefoot strike, which isn’t always ideal for walking, which uses a heel-to-toe roll motion.
Should walking shoes be stiff or flexible?
Whether your walking shoes should be stiff or flexible is down to personal preference and the kind of ground you plan to walk on. Stiffer walking shoes might give you more of a feeling of stability, which some people prefer. More flexible walking shoes can be gentler on your feet and allow them to move more freely. Try both and see which works best for you.
- Sun X, Lam W-K, Zhang X, et al. Systematic review of the role of footwear constructions in running biomechanics: Implications for running-related injury and performance. J Sports Sci Med 2020; 19: 20–37.
- Malisoux L, Chambon N, Urhausen A, et al. Influence of the heel-to-toe drop of standard cushioned running shoes on injury risk in leisure-time runners: A randomized controlled trial with 6-month follow-up: A randomized controlled trial with 6-month follow-up. Am J Sports Med 2016; 44: 2933–2940.
- Franklin S, Grey MJ, Heneghan N, et al. Barefoot vs common footwear: A systematic review of the kinematic, kinetic and muscle activity differences during walking. Gait Posture 2015; 42: 230–239.
- Relph N, Greaves H, Armstrong R, et al. Running shoes for preventing lower limb running injuries in adults. Cochrane Database Syst Rev 2022; 8: CD013368.
- Nigg BM, Vienneau J, Smith AC, et al. The preferred movement path paradigm: Influence of running shoes on joint movement. Med Sci Sports Exerc 2017; 49: 1641–1648.
