Athletes can find specific shoes for just about every sport that exists these days. Whether you're cross training, trail hiking, running or walking, shoes are constructed to enhance performance, increase comfort, provide stability and reduce the risk of injury. Walking shoes and running shoes allow for peak performance in each activity, as the shoe's specific features cater to the particular movement and impact of the foot hitting the ground.
Cushioning
Cushioning is one big difference between running shoes and walking shoes. Walking and running are biomechanically different activities, so the shoes need to be different, too. Runners touch the ground with with approximately three to four times their body weight, as they are airborne during every step. Walkers land with only 1 ¼ to 1 ½ times their body weight, since they have one foot making contact with the ground throughout their stride. Because walkers don't hit the ground with as much force as runners, they don't need the extra cushioning required by running shoes. Walking shoes are designed to absorb the shock of up to two times your body weight. In fact, too much cushioning in the heel can cause shin splints. Running shoes are made to handle more force.
Flexibility
Walking shoes need to have more flexibility than are required by running shoes to help propel the foot through its heel-to-toe walking motion. If the sole of your shoe is too stiff for a nice, rolling stride, your foot will slap the pavement in an uncomfortable manner. In addition, the sole of your shoe will deteriorate because it is not able to handle the extra pressure exerted by bending the mid-foot. Look for a flexible, bendable toe box on your walking shoe, too, to accommodate the bending motion of your foot.
Stability
It's more important that walking shoes have a beveled sole to give a more stable foundation for the foot. To prevent sprains and strains, running shoes tend to have stiffer sidewalls and vamps, giving them better motion control than many walking shoes. A roll bar across the bottom of a walking shoe prevents the foot from rolling too much. One benefit of finding the correct shoes for you--whether for walking or running--is that it will provide the right cushioning on impact to handle and control pronation, or the way your gait makes your foot roll when you are walking or running.
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