
Walking Shoes Vs. Running Shoes: How To Choose The Right Pair
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.
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Food & health TikTok Cancer Mental healthFacebookTweetLink Follow Chia seeds, goji berries, strawberries and raspberries: A TikTok user going by the name 'impamibaby' is filling her pretty wooden breakfast bowl with fiber-rich foods and filming it, inspiring her audience to eat more of the nutrient she says has made her bloating disappear. She's '#fibermaxxing' — the practice of eating meals that help people meet or exceed their daily fiber intake recommendations in the name of improving their gut health, losing weight and more. Videos with the tag have garnered tens of millions of views and likes. They generally feature people making and eating meals chock-full of fiber-rich foods, and are sometimes overlaid with text detailing the amount of the nutrient in their dish and the health benefits. TikTok has served up more than its fair share of questionable eating trends — looking at you, NyQuil chicken and #SkinnyTok — but every now and then, it surprises with something actually worth trying, registered dietitian Lauren Manaker said. Right now, that's fibermaxxing. 'Most Americans aren't getting nearly enough fiber in their diets, and that's a problem,' Manaker, owner of Nutrition Now Counseling, a nutrition communications business based in Charleston, South Carolina, said via email. The Dietary Guidelines for Americans recommend adults consume 22 to 34 grams of fiber daily generally dependent on age and gender, but more than 90% of women and 97% of men in the United States don't meet these recommendations, according to the guidelines. 'Whether it's adding chia seeds to everything, sneaking veggies into your meals, or finding new ways to love whole grains, fibermaxxing might just be the trend we didn't know we needed,' Manaker said — especially as rates of colon cancer, to which low fiber intake has been linked, she added, have been rising among people ages 20 to 54. Gastroenterologist Dr. Kyle Staller agreed, adding that adequate fiber intake has 'been a recommendation that has not changed for years.' 'Despite lots of science that comes and goes and trends that come and go, fiber is an oldie but goodie,' said Staller, director of the Gastrointestinal Motility Laboratory at Massachusetts General Hospital and associate professor of medicine at Harvard Medical School in Boston. But like anything else — and especially TikTok trends — fibermaxxing can definitely have drawbacks if you make substantial changes too quickly, Staller said. There are two types of dietary fiber: soluble and insoluble, experts said. Soluble fiber dissolves in water and absorbs it to form a gel-like substance, and is more associated with some of the digestive benefits of fiber, experts said. Insoluble fiber, on the other hand, doesn't dissolve in water and helps people have more frequent and heavier bowel movements. 'A balance of both is key for overall health,' Manaker said. 'If you get too much of one type and not enough of the other, you might experience digestive issues like bloating or constipation.' Most fibrous foods contain both types. Foods richer in soluble fiber include apples, bananas, citrus fruits, barley, carrots, oats, beans and psyllium, which derives from the husks of seeds of the Plantago ovata plant, according to the Mayo Clinic. Those with mostly insoluble fiber include vegetables such as green beans, cauliflower and potatoes; whole-wheat flour or wheat bran; nuts; and beans. Many TikTok videos on fibermaxxing feature meals made from a variety of these foods, such as colorful salads mixing different leafy greens and vegetables. Versions of TikTok user impamibaby's breakfast are common among fibermaxxers, and they're rich in insoluble fiber. Within those two types of fiber, there are other forms and characteristics of fiber also critical for gut health, Staller said. The viscosity of the fiber, for one, affects how well it flows through your digestive tract, while fiber fermentability influences how much your gut microbiome can actually ferment the fiber into helpful compounds to use as an energy source, he said. 'Then finally, how is the fiber packaged?' Staller added. Foods that are more processed, cut up, raw or cooked — all those forms have different effects on your digestive health, even if the foods contain the same type of fiber. However, you don't need to worry about doggedly tracking all these things in your efforts to increase your fiber intake. Eating a variety of whole or minimally processed foods will give you enough of what you need, Staller said. The link between higher fiber intake and decreased rates of colon and rectal cancers may be explained by a couple of factors, according to Jennifer House, a registered dietitian nutritionist and founder of First Step Nutrition in Alberta. When fiber increases stool bulk, it decreases the amount of time waste is in contact with the intestinal tract. 'Also, our gut bacteria ferments fiber, and it creates something called short-chain fatty acids,' such as butyrate, she added, which can nourish critical cells in the colon and inhibit cancer cells and inflammation. Recent research also suggests people with colon cancer may have greater odds of surviving if they increase their fiber consumption, Staller said. Fiber can also reduce your risk of other chronic illnesses and health conditions, experts said — including type 2 diabetes, high cholesterol, cardiovascular disease and premature death. And by improving your digestion, you're also reducing your risk of constipation-induced issues such as hemorrhoids and pelvic floor problems. Part of why fiber can help prevent or manage those conditions is because it aids in blood sugar regulation by slowing digestion — to a healthy degree — and the absorption of sugar into the bloodstream, reducing blood sugar spikes after meals, Manaker said. Fiber helps maintain a healthy weight, which is possible due to that blood sugar regulation and to fiber keeping you fuller longer, likely reducing overall calorie intake, Manaker added. Some TikTokers claim fibermaxxing can also help 'detoxify' your gut. Some of the experts don't love that word, given all the pseudoscience it's associated with in diet culture. But since fiber helps you poop, it 'literally does help remove toxins from your body,' House said. Additionally, some fibrous foods, such as leafy vegetables and nuts, support liver health, which plays an important role in detoxification, Manaker said. Experts are also increasingly learning more about the connections between our gut health and mental health, House said — finding that diets high or low in fiber-rich foods do affect your mood. If you want to start fibermaxxing, first know that 'going from zero to 60 when you don't consume any fiber at all is probably not going to go well,' Staller said. That's because when fiber pulls water into the digestive tract, the tract expands, causing discomfort and bloating in people who aren't accustomed to a normal fiber intake. Start low and slow by maybe adding some berries to your usual cereal breakfast or swapping one of your meals for one higher in fiber, House suggested. See how you feel after doing that for a week or two before you increase your intake. Some types of fiber don't work for everyone, Staller said, so listen to your body and adjust accordingly. Working with a dietitian, if possible, is best when navigating significant dietary changes. Fiber supplements — particularly those solely or predominantly made of psyllium husk — can be helpful if you have problems eating enough fiber or medical problems that need to be addressed more aggressively, such as high cholesterol, sources said. But they shouldn't replace fibrous foods as you'd be missing out on all the nutrients, minerals and vitamins they have to offer. There are several ways you can start incorporating more fiber into meals you already eat, such as swapping white rice, bread or pasta for whole-grain versions, Manaker said. The Dietary Guidelines for Americans site has a list of hundreds of commonly available foods and how much fiber they contain per standard serving size. Be sure to drink plenty of water, too — if fiber doesn't have any water to bring with it into your digestive tract, that can cause more bloating, gas and constipation due to dry stools, sources said. Sign up for CNN's Eat, But Better: Mediterranean Style. Our eight-part guide shows you a delicious expert-backed eating lifestyle that will boost your health for life.