Are Running Shoes Good for Walking? What Women Over 50 Should Know
For many of us, walking offers a great way to move our bodies every day. It’s free, low-intensity and brings numerous benefits for both physical and mental health. But when it comes to choosing the right footwear, are running shoes good for walking? Or should you save them for more high-impact demands?
To explore what makes a good walking shoe, we spoke with Adenike Sonaike, DPM, a Podiatrist with Baker Street Health in Motion. She highlights the differences between running and walking shoes, the pros and cons of running shoes used for walking and what features matter most.
How running shoes differ from walking shoes
Running shoes and walking shoes are designed with distinct purposes in mind. “Running shoes have increased shock absorption as opposed to casual/walking shoes, which have thinner soles,” explains Dr. Sonaike.
They also provide stability during propulsion (pushing forward) and flexibility for the foot’s dynamic movement white you hit the ground. Walking shoes, on the other hand, prioritize cushioning, additional stability and support for the heel strike and rolling motion characteristic of walking.
You can also find differences in the construction of walking vs. running shoes. “Running shoes are made with sturdy fabric, which provides support for your feet while they are in motion,” says Dr. Sonaike. “Most walking shoes are designed with a lighter fabric that does not have the additional effect of supporting your foot structure.”
Additionally, Dr. Sonaike points to the level of arch support. “Most running shoes are built with arch support to prevent arch collapse when in a single-limb stance, which is when only one foot makes contact with the ground at a time. Most walking shoes lack adequate arch support and require an additional insole to provide that support.”
Are running shoes good for walking? The pros and cons
“My favorite piece of advice for patients at the end of a consultation is ‘a good running shoe makes a great walking shoe,’” says Dr. Sonaike. The biggest pro? Because they can handle the high-impact forces of running, they're comfortable and durable for walking, especially on hard surfaces.
However, Dr. Sonaike notes a few cons as well. She recommends avoiding certain athletic shoes, including those designed for weightlifting and cross training. “The lack of rigid support in these shoes may cause ankle, heel and arch pain if used for long periods of walking,” Dr. Sonaike explains.
“If you have a history of arthritis, a sneaker with increased shock absorption may benefit your hips, knees and ankles,” Dr. Sonaike says. “However, too much shock absorption may hinder your balance.”
For those who have stiffness or arthritis in the big toe joint, a running shoe with more flexibility in the sole may cause discomfort. “For this, I would recommend any walking shoe with a rigid sole,” Dr. Sonaike adds.
What to look for in good walking shoes
As we age, the structure of the foot changes. For women over 50, walking shoes that prioritize stability as well as comfort is crucial. Dr. Sonaike recommends looking at the following features:
Sole: “Check that the sole is even. If you have worn a shoe for over six months, wear and tear of the sole may make the shoe inappropriate to wear,” says Dr. Sonaike. Adequate cushioning in the sole also absorbs shock, reducing stress on joints. However, too much or too little may cause instability and pain.
Heel counter: “The heel counter is the area of the shoe that covers the back of your heel. This portion of the shoe prevents instability of the heel. It should be firm and structured,” says Dr. Sonaike.
Arch support: “Appropriate arch height can help you avoid plantar fasciitis, flat feet, arthritis and arch pain. A custom orthotic can be added to your shoe if it does not have the right arch support.”
Flexibility: “If a shoe is flexible and can be folded in half or rolled, it lacks support and can lead to injuries such as ankle sprains and fractures,” warns Dr. Sonaike.
Fit: The shoe should feel stable and snug, with enough room in the toe box to accommodate any changes in foot shape, like bunions or hammertoes.
Breathability: Good ventilation helps prevent foot odor, blisters as well as discomfort during fitness walking.
Running shoes you can use for walking
Remember, the best shoe is the one that feels comfortable and provides the necessary support for your feet. If you have any concerns about your feet or footwear, consult with a podiatrist to determine the best shoe for your needs. Some of our favorite beginner shoes include:
More on how to get the most out of your walks:
Walking Is Key To Easing Joint Pain: Here’s How to Stroll Ache-Free
Too Sore to Stroll? MD Shares How To Soothe Hip Joint Pain When Walking
Lose Weight and Melt Stress With the 28 Day Indoor Walking Challenge
This content is not a substitute for professional medical advice or diagnosis. Always consult your physician before pursuing any treatment plan.
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