Running Shoes, Walking Shoes: What’s the Difference?

Many people who go shopping for athletic shoes have some mistaken notions about what they are looking for or looking at. They may believe that there’s really no such thing as “running shoes”, that all sneakers are the same and the labeling is just hype. Nothing could be further from the truth. Running shoes are specifically designed to accommodate runners, and those who merely go walking or who are going to play a court sport like tennis or racquetball need different sneakers. Runners should never try to run in anything other than running shoes; if they try to use court sneakers or walking shoes, they will get themselves anything from terrible blisters on their feet to foot or shin injuries from rough terrain.

Court sneakers or “tennies” are too heavy for runners, plus they just aren’t engineered for the pounding that runners give their feet and legs (runners are impacting the ground with three times their body weight). Meanwhile, walking sneakers don’t provide the runner with the stability or foot protection needed; people who do “fitness walking” are only impacting the ground with one-and-half times their body weight, so walking sneaker are designed to be even lighter than running shoes. Fitness walkers can, however, wear running sneakers.

Runners, in addition to impacting the ground with twice the force of body weight as walkers, are also hitting the ground with different parts of their feet than walkers. Runners are hitting with the front or middle part of their foot; walkers are striking the ground with their heels. Walkers strike with heel and push off with the toes; runners strike with the toes or balls of the feet and roll to the heel and push off. Meanwhile those who are playing court sports are doing a lot of lateral motion and leaping, and so they need stability of their feet rather than protection against impacting, stones, or the enabling of speed.

Cushioning technology including air and gels, as well as breathability of the sneaker because of concerns about sweating and heating of the feet, are important features of runners’ and walkers’ shoes, too. Runners of course can use both more cushioning and more breathing of the sneaker.

How to pick the best running shoe…

So, what are the features that a runner should be concerned with in a running shoe?

• Lighter than court sneakers, although a little bit heavier than walking shoes because of added protection against impacting.

• Trail running shoes will have a little bit heavier soles and more flared heels to protect against uneven ground and stones. If you are going to be running on trails a lot, buy trail runners’ shoes even if you will also be running on the roads.

• Runners who impact on the middle part of their feet should look for running shoes that have flared heels. Those who impact on their toes should go for the lighter shoe with the non-flared heels. (Walking shoes should not have this flared heel; since walkers strike the ground with the heel and roll forward, the flared heel impedes their foot movement.)

• Flexibility is very, very important to a running shoe. If you are a runner who strikes with the mid-part of the foot, get a shoe that is flexible there. If you strike with your toes, get a shoe that flexes in the front. When you go to the sport shoe store, take the sample shoe off the shelf and see where it flexes.

• Protection. Remember, a running shoe is simply a fitness walking shoe with some added protection. So you want a shoe that is at once as light but as protective as possible. You need a balance, so try a running shoe on at the store and imagine yourself running with it on. Does it feel like you will have your foot nicely protected while you also will be able to maximize your speed? That’s how you want it to feel.

So, again, remember–running shoes, walking shoes, and court shoes are not all the same. A walker can use running shoes, but runners should not buy walking shoes. And above all, if you are a runner, never try to run in court shoes.

New Balance Walking Shoe Review.

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