Walking Shoes vs Running Shoes: A Step by Step Guide

Why run when you can walk, am I right? 

Running may seem rather unpleasant but unfortunately, it is very beneficial for your health. It can help strengthen your muscles, improve your sleep quality, and lower your resting heart rate, blood pressure and blood sugar. Regardless of whether you choose to run or walk, getting active for at least 30 minutes daily is recommended.

To help you get the most out of your daily steps, it is important for you to be equipped with the most appropriate shoe gear for your activity. Consider paying attention to the following characteristics when choosing your walking or running shoes.

1. Cushioning is required for both activities to reduce the force of the impact shock when the foot strikes the ground.

For Walking: When walking, your feet absorb 1.5 times your body weight which is much less force than when you are running so less cushion is required. In addition, during walking you tend to heel strike more so the cushion is primarily in the heel region.

For Running: When running, your feet absorb about 3 times your body weight and the foot strike varies from heel, midfoot to forefoot. Because of this, running shoes tend to be more cushioned and the cushioning is distributed in all three regions of the sole of the shoe.

2. Flexibility 

For Walking: Shoes should give your feet more flexibility to allow your foot to move and reduce the risk of injury. Walking shoes typically have softer and more flexible midsoles.

For Running: Shoes should be rigid and stable to maximize power and provide a platform for each stride.

3. Heel Characteristics

For Walking: When walking, usually you strike with the heel and then roll forward towards the toes to push off, so the impact forces are less than when running. The heel height is usually lower than in running shoes and unlike running shoes, a heel flare is not necessary. The heel flare when walking will only impede rolling forward so it is more useful to have an undercut rather than a built up heel.

For Running: Shoes usually have a greater heel height for added stability and cushioning. They should have a heel to toe difference, called a heel drop, of 6-8 millimeters the most. Running shoes also have a heel flare which is a protruding extension along the back sole of the shoe. This heel flare provides stability and pronation control promoting seamless rolling onto the forefoot when you push off.

So next time you decide to go shopping for running or walking shoes, remember to take these shoe characteristics into consideration. At the end of the day, you want to choose a shoe that is functional, fits well, and is comfortable for you! If you still aren’t sure about which shoes are right for your activity, are interested in orthotics or have other foot concerns, contact us and we will be happy to assist you with any of your foot needs!

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