Although running and walking may appear to be similar activities, the two motions impact the body in very different ways. During a walk, the ball of the foot supports the most weight as it pushes off from the ground. During a run, however, the heel and arch of the foot support the most weight with each stride. Because of the extremely different body mechanics required for each activity, runners and walkers require different types of shoes for proper support and protection. Understanding the difference between running and walking shoes allows you to select the proper shoe for your activity.
Midsole and Insole
All running and walking shoes feature an insole and midsole to cushion the foot. The foot rests directly on the insole, which runs along the inside of the shoe; the midsole sits just below the insole. According to AHealthyMe.com, the midsole is described as "the cushioning layer underneath the shoe." Since runners experience much greater force when they hit the ground, the insole and midsole require greater cushioning. On the other hand, a walking shoe features a thinner and less cushioned midsole and insole, which allows the foot to roll naturally from heel to toe.
Outsole
The outsole makes up the bottom of the shoe; this is the part that hits the ground with every stride. To allow for proper foot roll, a walking shoe features a flexible outsole that bends at the ball of the foot. NewBalance.com explains that a walker's feet only absorb one to two times his body weight with every step. The walking shoe outsole typically features greater support along the arch, which absorbs most of the impact. A runner's feet, on the other hand, support two to three times his body weight with each step, require a much stiffer outsole to protect the foot from each instance of impact. The shoe will bend at the arch and feature greater support at the heel, which absorbs the most impact.
Heel Construction
According to Dick's Sporting Goods, walking shoes feature a low heel "with a slight bevel on the lateral (outer) side of the heel." This bevel not only provides stability to the foot and ankle but also encourages proper form for the foot strike and roll-through. Running shoes, on the other hand, feature a "split heel," which is divided into an inner and outer section. This type of heel construction allows for more efficient movement each time the foot hits the ground.
Materials
The Runner's Guide website explains that walking shoes tend to be heavier and more rigid than running shoes. To provide support, the material must be sturdy and slightly rigid. According to Dick's Sporting Goods, walking shoes are generally made from a combination of leather (which provides support) and mesh (which provides ventilation). Since runners require a greater amount of foot flexibility, their shoes need to be lighter and more accommodating. The materials used to make running shoes should be lightweight and adequately ventilated, which is the reason running shoes are commonly made from significant amounts of synthetic mesh fabrics.
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