19-05-2025
Walking Shoes Vs. Running Shoes: How To Choose The Right Pair
Walking and running may seem similar, but they actually require your body to move and absorb impact in different ways. That's why it's important to understand the key differences between walking and running shoes. Although they look nearly identical, details like cushioning and drop can influence comfort, performance and even injury prevention. Considering this, let's break down walking shoes vs. running shoes with the help of doctors, running coaches and personal trainers to learn more about their distinct advantages.
The differences between walking shoes and running shoes are subtle but oh so important.
'Running shoes and walking shoes are designed for different movement patterns,' says running coach and personal trainer Amanda Grimm. 'Walking involves a rolling motion from heel-to-toe, whereas running usually involves much greater impact forces, and a different foot landing position.' Understanding these key differences is essential when choosing the right footwear, so here's what you need to know about walking shoes vs. running shoes and how to select a style that suits your preferences.
Walking and running shoes serve the same primary functions: to keep your feet safe, supported and as comfortable as possible as you move. If you took them apart, you'd find they're built from the ground up in a similar way—outsole, insole, upper. But when you take a closer look, you'll notice these layers vary slightly depending on the activity. To really understand how they compare, let's break down each part, using the Hoka Clifton 10 (a best-selling walking shoe) and Hoka Cielo X1 2.0 (a dedicated racing shoe) as examples.
The Hoka Clifton 10 (bottom) has a less aggressive outsole than the Cielo X1 2.0 (top).
The outsole of a shoe is the part that makes contact with the ground, and its job is to provide grip and stability. At a glance, walking and running shoe outsoles look incredibly similar, but key differences in tread patterns set them apart.
Running shoes are build for speed and forward momentum. As such, their treads usually have grooves that run from the heel to the toe, helping your foot push off efficiently with each stride. Walking shoes, on the other hand, feature more evenly spaced tread patterns that absorb impact and support a smoother, more balanced step.
Flexibility is another major difference in outsole designs. Walking shoes tend to be a bit more flexible underfoot to promote a natural stride that mimics barefoot walking. Running shoes are often stiffer, especially when you're looking at performance models that sandwich rocket plates between the outsole and midsole. That added structure helps with rebound and propulsion during a run, though it can feel rigid if you're just walking.
The Cielo X1 2.0 (left) has slightly less cushioning than the Clifton 10 (right), but the foam is ... More more bouncy and responsive.
A shoe's midsole is where the magic happens. It's the layer between the outsole and the footbed, made from materials like foam or composites that impact how a shoe feels and responds. Some midsoles are soft and plush for pure comfort, while others are firmer and more responsive to support faster movement. When comparing walking and running shoes, two key midsole factors come into play: drop and cushioning.
"Drop' refers to the difference in height between the heel and the toe, usually measured in millimeters. A higher drop (10mm, for example) means the heel sits higher than the the forefoot, while a lower drop (2 millimeters, for example) offers a more level platform from back to front.
Walking shoes often have a lower or even zero drop, which helps encourage a natural stride and reduces strain on your knees, hips and lower back. Because walking is a slower, heel-to-toe movement, a more balanced base is going to offer long-term comfort.
Running shoes, on the other hand, usually feature a higher drop because it suits the way most runners land—on the mid-foot or forefoot—and helps the body tip forward with each step to maintain your momentum. While drop doesn't define a shoe (some running shoes have a lower drop than walking shoes), it is an important variable that can help you understand how a shoe will respond as you're moving.
A look at the Hoka Cielo X1 2.0 (left) versus the Clifton 10 (right) reveals they're cushioned in ... More very different ways.
Walking shoes tend to have moderate cushioning because they're designed to be flexible, and you simply don't need as much cushioning to absorb the lighter impact. The cushioning is softer and more stable, allowing for a flexible, comfortable ride without much bounce. Keep in mind that some thick shoes—like the Hoka Bondi 9 or Brooks Ghost Max 2—feature more cushioning, but they're still great options for walking due to the plush, soft foam.
Running shoes, in contrast, have thicker, more protective cushioning that absorbs shock and protects your joints over long distances. While this can reduce ground feel, it's a worthwhile tradeoff for the added support and protection. Likewise, some running shoes are less cushioned—it all comes down to the brand, the shoe type and the materials used.
The Clifton 10 (bottom) has more cushioning around the heel than the Cielo X1 2.0 (top).
The upper is the part of a shoe that wraps around the top of your foot, and while it may not get as much attention as the midsole, it still plays an important role in overall fit, breathability and support. In general, the differences between walking and running shoe uppers are subtle, though both are designed to keep your foot comfortable and secure.
Walking shoes may feature more cushioning around the collar and tongue for added comfort during those long, slow outings. While most walking shoes are made with breathable mesh, some use leather and suede to add durability and structure, though these materials come at the cost of breathability. When and where you lace up your walking shoes will dictate which upper material is right for you.
Running shoes, on the other hand, use lightweight, breathable mesh materials to keep your feet cool and reduce weight. A snug, sock-like fit helps prevent your foot from moving, especially at higher speeds, and padding is kept to a minimum to reduce weight, though there's usually some around the collar and tongue.
Ultimately, both walking and running shoes are designed to keep your feet comfortable and secure, but runners prioritize airflow and weight savings, while walkers lean toward support and plushness.
At the risk of oversimplifying a complex topic, if you typically exercise or commute by walking, wear walking shoes. And if you run, race or jog, wear running shoes. The reason comes down to how your body moves during each activity and what your body needs from a shoe to support that movement.
'I would strongly advise people don't pick up a hammer when they need a screwdriver,' says Dr. Milica McDowell, PT, certified exercise physiologist and vice president of operations at Gait Happens. 'By that I mean choose the right tool for the job. Walking and running shoes do have similarities in their construction, but the loads that go through the body in walking vs. running are significantly different.'
Several experts we spoke with echoed this advice. It's generally fine to walk in running shoes, but running in walking shoes isn't recommended. That's because running shoes are built to handle higher-impact forces and provide the specific shock absorption runners need. And walking shoes, while supportive and cushioned, are better for low-impact, slower-paced movement.
With that said, not all running shoes are ideal for walking. Some models with extra-thick cushioning and aggressive drop—including the Hoka Cielo X1 2.0, a dedicated racing shoe—can actually feel uncomfortable or unstable at a walking pace. It all comes down to matching your shoe with the activity. Review our guides that cover the best walking shoes for men and the best walking shoes for women to learn more about the styles we recommend for daily steps.
The gear team at Forbes Vetted is comprised of writers and editors who possess decades of combined experience researching and writing about all manner of footwear. We cover not only broad footwear topics, but specific ones too, including dedicated guides to the best Hoka walking shoes and the best Hoka running shoes.
By all means, as long as you get your heart rate up and keep it there for a while, both a walk or a run can be great exercise. 'I encourage my clients to walk on varied terrain, uphill and downhill, with frequent changes in pace," says Christiane Figura. "This constantly challenges the body to adapt and respond to new conditions.' As for runners, consider changing your speed, adding sprints and pushing paces, all in the same run, to improve your cardio and muscular health.
As a habit, no. 'Running in walking shoes is generally a bad idea, as they usually lack the enhanced cushioning and structure needed to safely handle the impact of running," says Amanda Grimm. 'If you're planning to run and walk regularly and want one shoe for both activities, opt for a lightweight, cushioned running shoe, as this will do the best job of covering all bases.' Really, though, it's better to have dedicated running shoes for running and walking shoes for walking.
Yes, both walking shoes and running shoes will offer some level of arch support, with most running shoes offering more arch support than walking shoes. Generally speaking, running shoes feature specialized foot and arch positioning features to help a runner compensate for pronation or supination; pronation refers to the inward rolling of the foot during a step, while supination is the outward rolling of the same.
