Can You Just Walk in Running Shoes? The Real Answer

You’ve got a pair of running shoes sitting in your closet. They’re comfy, they look good, and you’ve got a long errand day ahead. Can you just walk in them? The short answer: yes. But the real question isn’t whether you can-it’s whether you should.

Running shoes are built for motion, not standing

Running shoes are engineered for forward movement. They have extra cushioning in the heel and forefoot to absorb the impact of your foot hitting the ground at 8-10 mph. That’s great when you’re pounding pavement. But when you’re walking-usually at 3-4 mph-you don’t need that much shock absorption. What you need is even weight distribution and a flexible sole that lets your foot roll naturally from heel to toe.

Most running shoes have a raised heel (called a heel-to-toe drop) of 8-12mm. That’s fine for runners who land on their heels and push off hard. But walkers tend to land more midfoot and roll through the foot smoothly. A high heel drop can throw off your natural gait, making your calves and Achilles tendons work harder than they should. Over time, that leads to tightness, discomfort, or even tendonitis.

What’s the difference between walking and running shoes?

Walking shoes are designed for stability and support during low-impact, rhythmic motion. They usually have:

• A flatter sole with a heel-to-toe drop of 4-8mm
• Firmer midsoles that don’t collapse under light pressure
• More flexible forefoot to help with toe-off
• Wider toe boxes to let toes spread naturally

Running shoes, on the other hand, often have:

• Thicker, softer foam (like Nike React, Adidas Boost, or New Balance Fresh Foam)
• Stiffer heel counters to control motion at high speeds
• Lighter materials to reduce weight during sprints
• Aggressive tread patterns for grip on wet or uneven trails

That’s why you’ll notice walking shoes feel more grounded. Running shoes feel bouncy-even when you’re not moving fast. That bounce isn’t bad, but it’s unnecessary for walking. And unnecessary cushioning can make your feet work harder to stabilize themselves.

Can you walk all day in running shoes?

If you’re walking 1-2 miles on flat pavement-like running errands or walking the dog-yes, your running shoes will be fine. Many people do it. I’ve walked 5 miles in my old Nike Pegasus 38 on a Sunday morning and felt fine. But here’s the catch: I was only doing it because I didn’t have my walking shoes handy.

If you’re walking 6+ miles a day, standing for hours at a time, or walking on hard surfaces like concrete floors at work, running shoes start to show their limits. The foam compresses faster. The arch support doesn’t match the shape of a walking foot. The outsole wears unevenly. After a few weeks, you might notice:

• Foot fatigue by midday
• Heel pain or plantar fascia tightness
• Shin soreness from overworked muscles
• Soles flattening out faster than expected

A 2023 study from the University of Dublin’s Biomechanics Lab found that people who walked more than 8 hours daily in running shoes reported 37% more foot discomfort after four weeks compared to those using dedicated walking shoes. The difference wasn’t dramatic for short walks-but it piled up over time.

When running shoes are actually better for walking

There are exceptions. If you’re walking on uneven terrain-hiking trails, gravel paths, or muddy sidewalks-running shoes often outperform walking shoes. Their grippy outsoles and durable uppers handle rough ground better. Trail running shoes, in particular, are excellent for outdoor walking.

Also, if you have high arches or overpronation, some running shoes offer better support than basic walking shoes. Brands like Brooks Adrenaline GTS or ASICS Gel-Kayano have motion control features that help stabilize the foot during long walks. If you’ve been fitted for running shoes by a podiatrist or gait analyst, those same shoes might be your best walking option.

And if you’re just starting to walk more-say, you’re trying to get active after years of sitting-running shoes can be a great gateway. They’re more available, more comfortable out of the box, and easier to find in wide sizes. You don’t need to buy a new pair right away. Just be aware: this is a temporary solution.

How to tell if your running shoes are still okay for walking

Not all running shoes are created equal. Some are more walk-friendly than others. Here’s how to check if yours are still suitable:

1. Check the sole. If the tread is worn flat or the foam feels squishy when you press it with your thumb, it’s losing support.
2. Test the bend. Hold the shoe at the heel and toe and try to bend it. A good walking shoe bends at the ball of the foot. A running shoe bends too far back or too stiffly.
3. Feel the arch. Stand barefoot on a flat surface and compare your arch shape to the insole. If your arch doesn’t line up, the shoe isn’t supporting you properly.
4. Listen to your body. If your feet, knees, or lower back feel tired after walking, your shoes might be the cause.

Most running shoes last 300-500 miles. If you’re walking 4 miles a day, that’s about 75-125 days before they lose effectiveness. Don’t wait until they’re completely worn out.

What to do instead

If you walk a lot-whether for fitness, commuting, or work-invest in a pair of walking-specific shoes. You don’t need to spend $150. Brands like Skechers Walk Ultra, New Balance 928, and Hoka Arahi offer solid support for under $100. Look for:

• A heel-to-toe drop of 4-8mm
• A flexible forefoot
• A wide toe box
• A firm, responsive midsole

Try them on in the afternoon. Feet swell during the day. Wear the socks you walk in. Walk around the store for at least 10 minutes. If they feel good after 10 minutes, they’ll feel good after 10 miles.

And if you’re stuck with running shoes for now? Rotate them. Don’t wear the same pair every day. Let them air out. Swap them with a pair of casual sneakers on days you’re not walking far. Give your feet a break.

Bottom line

You can walk in running shoes. But you shouldn’t make it your daily habit unless you’re doing short distances or have no other option. They’re not designed for the rhythm of walking. Over time, that mismatch adds up.

Walking is one of the best forms of exercise. Don’t let your shoes turn it into a source of pain. Choose the right tool for the job. Your feet will thank you.