When you walk in walking in running shoes, using shoes designed for running to support daily walking. Also known as running shoes for walking, it's a common habit—but not always the smartest choice. Running shoes are built for impact, forward motion, and high-speed turnover. Walking? That’s slower, flatter, and puts pressure in different spots. The question isn’t whether you can walk in them—it’s whether you should.
Most running shoes have a higher shoe drop, the difference in height between the heel and forefoot than walking shoes. That’s great if you’re landing hard on your heel while pounding pavement at 8-minute miles. But if you’re strolling at 20-minute miles, that extra heel cushion can throw your balance off. You end up leaning back, straining your calves, and maybe even hurting your knees. Meanwhile, walking shoes are flatter, more flexible, and let your foot roll naturally from heel to toe. They don’t have the same bulk, and they don’t force your foot into a motion it wasn’t made for.
Then there’s the weight. Running shoes are often heavier because they’re packed with foam, support, and shock absorption. For walking, that’s extra energy you’re carrying with every step. Over time, that adds up. People who walk 10,000 steps a day don’t need the same level of cushioning as someone running a marathon. You’re not hitting the ground with three times your body weight—you’re gently rolling over it. So why pay for features you don’t use?
That said, there are exceptions. If you’re walking on rough trails, uneven sidewalks, or in cold weather, a running shoe’s grip and ankle support can be a real plus. Some walking brands even make hybrid models that blur the line between the two. And if you already own a pair of running shoes and you’re just starting to walk more? Don’t toss them. Use them until they wear out. But don’t buy new running shoes just for walking. Look for something labeled specifically for walking, or at least check the drop, weight, and flexibility before you buy.
People often think more cushion means more comfort. But comfort isn’t about softness—it’s about fit, movement, and support that matches your motion. A shoe that works for a 5K runner might feel like a brick on a 3-mile walk. And if you’re walking for health—whether you’re managing weight, recovering from injury, or just trying to stay active—you want footwear that helps, not hinders.
Look at the data: studies show walkers who use proper walking shoes report fewer foot and joint complaints over time. It’s not magic. It’s physics. Your foot moves differently when you walk versus when you run. Your muscles fire in a different order. Your center of gravity shifts. Shoes should adapt to that—not the other way around.
Below, you’ll find real breakdowns of what makes running shoes different from walking shoes, why some people swear by mixing them up, and what actually works for everyday movement. You’ll see what experts say about shoe drop, how weight affects long-term comfort, and why the best shoe for you isn’t always the one with the flashiest logo. This isn’t about trends. It’s about your feet—and what they actually need to keep you moving.
Running shoes are great for jogging, but are they okay for daily walking? Learn the real differences between running and walking shoes, when it's safe to use running shoes for walking, and what to look for in a proper walking shoe.
