When heading out for a run, walk or hike, choosing the right footwear is crucial for the health of your joints and muscles. While it may be tempting to think that simply investing in an expensive pair of shoes will suffice, this isn’t necessarily the case. Your feet engage differently while running compared to walking, leading to varied responses in your body during each activity. Let’s find out how walking and running shoes differ to ensure you make the best choice for your feet.
Cushioning
The cushioning of a shoe is determined by its midsole thickness, designed to reduce strain on your body and aid in impact absorption.
Shoes for running: Runners strike the ground more forcefully and quickly than walkers, necessitating additional cushioning in the forefoot and heel of running shoes.
Shoes for walking: Walkers typically don’t require as much cushioning because they always maintain one foot on the ground. Choosing a walking shoe with less padding can help reduce weight, enabling you to walk more quickly and with less drag.
Height and heel flare
A flared heel typically protrudes slightly at the rear and bottom of a shoe when viewed from the side. The height of the shoe at the back is referred to as heel height.
Shoes for running: Running shoes often feature a flare for added stability and usually have a higher heel. However, every runner has a unique stride and may use different parts of their foot to make contact with the ground first.
Shoes for walking: A walker’s heel usually strikes the ground first, and a flared heel could hinder smooth forward movement. If you’re a walker, consider choosing a running shoe with a lower heel.
Adaptability
The springy or bouncy sensation you experience when running or walking in shoes is known as adaptability. A more responsive shoe can enhance your speed.
Shoes for running: Your preference will determine the level of responsiveness you need in a running shoe. Bumbalough notes that generally, responsiveness can create “more bounce” during runs.
Shoes for walking: A walking shoe with good responsiveness can also help you push forward more easily with each stride. However, some walkers may prefer less responsiveness than what a running shoe offers.
Weight
Considering the weight of your shoes is crucial for both runners and walkers.
Shoes for running: Lighter shoes aim to reduce resistance and minimise fatigue, aiding in accelerating the user’s pace, whether for long or short distances.
Shoes for walking: These shoes prioritise comfort and durability over speed. They tend to be slightly heavier, providing greater support and stability for extended use while remaining light enough to keep you moving without fatigue.
