Are Running Shoes Good For Walking?

Are Running Shoes Good For Walking? What Every Active Woman Needs to Know

If you've ever stood in the athletic shoe aisle feeling completely overwhelmed, you're not alone. With walls full of "running shoes," "walking shoes," and "cross-trainers," it's natural to wonder: are running shoes actually good for walking? Or do you really need separate shoes for each activity?

The short answer: Yes, running shoes are generally excellent for walking. But as with most things in fitness, the nuance matters—and understanding the differences can help you make the best choice for your body and your goals.

The Real Difference Between Running and Walking Shoes

Here's what most people don't realize: the fundamental difference between running and walking shoes isn't about whether they "work" for each activity, but rather how they're designed to handle the forces your body creates.

Running creates significantly more impact than walking. When you run, you generate forces of about 2-3 times your body weight with each foot strike. Walking? Only about 1-1.5 times your body weight. This is why running shoes typically have more cushioning—they're built to absorb those higher impact forces.

The mechanics are different too. Runners land midfoot or forefoot and push off quickly, while walkers strike heel-first and roll through the foot more gradually. Walking shoes often have slightly more rigid soles and less arch support because of this difference in movement pattern.

But here's the thing: these differences don't mean running shoes won't work beautifully for walking. In fact, they often work better than dedicated walking shoes, especially if you're someone who does both activities or plans to transition from walking to running.

Why Running Shoes Actually Excel for Walking

At Badass Lady Gang, we work with women who are building their running confidence from the ground up—and many start as walkers or walk-runners. Here's what we've learned about footwear over years of coaching:

1. Running shoes offer superior cushioning. That extra cushioning designed for running impact? It makes walking feel like you're floating on clouds. If you're walking for exercise, especially on hard surfaces like concrete sidewalks, your feet will thank you for that extra protection.

2. Running shoes are built for forward motion. Both running and walking involve moving straight ahead (unlike, say, tennis or basketball with lateral movements). Running shoes are specifically engineered for this forward momentum, making them ideal for power walking or long distance walks.

3. Running shoes give you room to grow. Planning to eventually start running, even just a little? Starting with running shoes means you don't need to buy new footwear when you're ready to incorporate running intervals into your walks. (And if you're curious about making that transition, our free Build Your Base Training Experience is designed exactly for this journey.)

4. Running shoes often have better breathability. Because runners generate more heat, running shoes typically feature more breathable mesh uppers. This means less sweaty, uncomfortable feet during long walks.

When Walking Shoes Might Be the Better Choice

That said, dedicated walking shoes do have their place. You might prefer walking shoes if:

• You exclusively walk and have no intention of running. If running isn't on your radar at all, walking shoes can be slightly less expensive and perfectly suited to your needs.

• You prefer a more flexible sole. Walking shoes tend to have more flex in the forefoot, which some people find more comfortable for the walking motion.

• You want a lower heel-to-toe drop. Walking shoes often have less of a "drop" (the height difference between heel and toe), which can feel more natural for walking's heel-strike pattern.

• You're walking primarily on soft surfaces. If you're mostly walking on trails, grass, or other forgiving surfaces, you might not need the extra cushioning that running shoes provide.

What to Look for in Shoes (Whether Running or Walking)

Regardless of whether you choose running shoes or walking shoes for your walks, here are the non-negotiables:

Proper fit is everything. Your shoes should have about a thumb's width of space between your longest toe and the end of the shoe. Your feet swell during activity, and you need that room. This is especially important for women, as our feet tend to swell more during hormonal fluctuations throughout our cycle.

Cushioning where you need it. Pay attention to how the shoe feels under the ball of your foot and heel—these are your primary contact points whether walking or running.

Appropriate support for your arch. Not too much, not too little. Your foot should feel supported but not restricted. If you have specific arch issues or pronation concerns, consider getting a gait analysis at a specialty running store.

Replace them regularly. Here's a rule of thumb we share with our BALG Training Team members: athletic shoes typically last 300-500 miles or about 6-12 months of regular use. The cushioning breaks down even if the shoes look fine on the outside.

The "What I Actually Do" Approach

Want to know what most runners (including this coach) actually do? We wear our running shoes for everything—walking the dog, running errands, power walking, easy runs, and harder training runs.

Why? Because good running shoes are versatile workhorses. They handle walking beautifully while also being ready when you decide to add some running intervals, pick up the pace, or chase after a kid (or dog, or bus).

The key is choosing quality running shoes that fit your foot shape and movement pattern. When you find the right pair, they'll serve you well across all your activities.

Making the Smart Choice for Your Body and Goals

Here's my coaching perspective: if you're active, if you value your joint health, and if there's any chance you might want to try running someday, invest in good running shoes. They'll absolutely work for walking, and they'll give you options as your fitness journey evolves.

At Badass Lady Gang, we're all about building confidence through education—not just following rules because someone said so. Understanding why running shoes work well for walking (and when walking shoes might be preferable) empowers you to make the choice that's right for YOUR body and YOUR goals.

Ready to put those shoes to use? Whether you're a dedicated walker or curious about adding running to your routine, our free 12-week Build Your Base Training Experience meets you exactly where you are. No judgment, no pressure—just a supportive community and the education you need to build lasting confidence in your movement.

Because here's what we know for sure: the best shoes are the ones that get you out the door and moving. Whether they're labeled "running" or "walking" matters way less than whether they fit well, feel comfortable, and support your goals.

Now lace up those shoes (whatever kind they are) and go be a badass.