Walking Shoes vs. Running Shoes

If you plan to WALK as an exercise:
Get WALKING Shoes and NOT Running Shoes!

Here’s Why:
There is a big difference in the Gait-Cycle between walking and running;
Walking: Body load -> First strike is on the Heel –> need cushioning at the heel.
Running: Body load -> First strike on the Mid-Foot -> need cushioning at the mid-foot.


Walking

Walking Strike Path Gait
1 First strike with your heel.
2 Gait cycle via the mid-foot.
3 Full feet contact.
4 Propel forward via the ball-of-foot & toes.


Running

Running Strike Path Gait
1 First strike with ball-of-foot (or mid-foot).
2 Gait cycle via the mid-foot.
3 Full feet contact.
4 Propel forward via the ball-of-foot.


All Major Athletic Shoe Brands are aware of the foot-strike difference.

Most of them manufacture shoes accordingly:

Walking Shoes: Cushioned Heel & Flexible Mid-Foot.
Running Shoes: Cushioned Mid-Foot & Elevated Flexible Heel.


Recommended Shoes by Pronation Type:

Overpronation Feet Illustration Image

Over-Pronation

  • Overpronation is excessive inward rolling of the feet after landing instead of pushing off forward.
  • Usually occurs in people with flat feet.
  • This Condition can lead to knee pain, ankle pain, and plantar fasciitis.

Neutral Pronation Feet Back

Neutral-Pronation

  • Neutral Pronation is having an ideal foot-strike.
  • It is characterized by a slight inward movement of the ankle-bone during the foot contact with the ground.
  • Natural foot motion allows you to effectively absorb shock on impact, and evenly distribute weight on push off.

Under Pronation Supination

Under-Pronation

  • Underpronation is a condition when there is excessive outward rolling of the feet after landing instead of pushing off forward.
  • Under-Pronation usually occurs in people with high arches.
  • This condition can lead to knee pain, ankle spring, and hip pain.

illustration of walking vs running



David Alegeta

David is a long-distance hiker, a writer and an editor whose favorite topics include backpacking and trail running. He is an adventure athlete who covered over 20,000 miles. He frequently speaks to groups about the benefits of proper footwear and has written numerous articles on this subject. He lives in Dallas, Texas with his family.

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