Cycling shoes have cleats bolted into a stiff sole, converting the entire shoe into an extension of the pedal. Mountain bike and touring shoes have recessed cleats and rubber tread to make walking in your shoes easier. Road shoes are slick and slippery when you walk on them. Cycling shoes cost as much as or more than running shoes, so many casual riders decide not to make the investment.
Sole
When you pedal a bicycle, your leg muscles push down through your heel and that power must somehow transfer to the pedal under the ball of your foot. In a cycling shoe, the rigid sole transfers the force directly to the pedal. A running shoe’s sole is soft and flexible, made to absorb impact and bend with the runner’s foot as she strides. On the pedals, a shoe flexes under the effort so your foot and lower leg muscles must transfer the remaining power across your foot to the pedal. A running shoe’s cushioning also dampens your effort, soaking up some of the pressure on the pedal just like it absorbs shock from the road.
Power
In addition to the power that you lose from a cushioned sole and flexible foot, riding in running shoes also limits how much power you can generate. When your shoes “clip into” the pedals, you can pull up on the “recovering” pedal to help the descending pedal move more easily. Cycling shoes also allow you to push the pedals through the “dead spots” at the top and bottom of the pedals stroke rather than relying solely on momentum to keep the pedals moving through a 360-degree pedal stroke.
Foot Comfort
The pressure from the pedals and the effort of transferring power from your legs to your toes can lead to foot discomfort, fatigue and cramping. Cycling can be an effective rehabilitation exercise for the foot pain called “plantar fasciitis,” according to the running site CoachR.org. However, dropping your heel while pedaling -- as happens when pedaling without cleats -- aggravates the plantar fascia. Riders with plantar fasciitis may find cycling in running shoes particularly uncomfortable because the tissues associated with plantar fasciitis bear the brunt of pedaling pressure. On the opposite extreme, the American Academy of Podiatric Sports Medicine warns that extremely stiff cycling shoes can cause forefoot pain and may require special insoles.
Safety
Many new riders don’t learn to ride “clipless” pedals with cycling shoes because they are worried that they won’t be able to disengage quickly enough if they lose their balance. Unclipping takes some getting used to, and almost every rider has tipped over at least once. Improperly adjusted cleats can also cause knee injuries, so invest in a professional cleat fitting if you ride clipless. Conversely, running shoes’ laces present their own danger when they get tangled in the drivetrain, causing ankle injury or a crash.
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