Wearing the proper footwear is paramount for both runners and walkers. People's gaits are very individualized and can exacerbate injuries if not corrected with the proper shoes. Although running and walking sneakers share many common features, there are specific differences that must be considered when settling on a shoe.
Structural Differences
Running shoes feature stiff soles and thick heel wedges to absorb impact. Gait abnormalities like pronation (an inward foot rotation) or supination (outward foot rotation) exaggerate when running and can cause injuries. For this reason, certain running shoes offer motion control to help keep the foot in a neutral position. Walking shoes are less likely to provide such motion-control features. Running shoes are usually lighter than walking shoes and, because they are in greater demand, come in more styles and colors. Walking shoes have a more pliable sole and bend more easily when you grip the toe and heel.
Effects
A runner using a heavier walking shoe will probably run more slowly and less efficiently than someone with a shoe designed for running. Walkers wearing running shoes might trip because of the lack of flexibility in the sole and the extra padding at the heel.
Potential for Injury
Using the less-padded walking shoe for running increases the impact on your joints. Because walking shoes offer less motion control, any supinating or pronating habits you have will potentially result in pain in your feet, knees or hips. The thicker heels and stiffer soles of running shoes might impede walking mechanics. Instead of enabling a natural heel-ball-toe walking foot strike, a thick running heel can cause a walker to slap the foot, inducing shin splints or Achilles tendinitis.
Considerations
Visiting a local running store to obtain a gait analysis will help you better understand what brand and style of shoe works best for you. The American Academy of Podiatric Sports Medicine mentions several issues to keep in mind when you shop for a new shoe for running or walking. Consider your past experiences with certain shoe brands and styles. Ask yourself if the shoes you are wearing now cause any foot problems. Factor in your specific physical needs--if you tend to pronate or supinate--and the terrain on which you are likely to run or walk. Estimate your weekly mileage to determine how long your shoes will last before replacement is necessary.
Expert Insight
Use the shoe that most closely matches your intended workout routine. If you are a walker aspiring to run, choose a running shoe. If you have been using a specific shoe and experience no trouble even after continued workouts, Stephen M. Pribut, DPM, explains that there is really no reason to change shoes. In fact, obtain several pairs of the model before the manufacturer makes changes or discontinues it.
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