Sneakers are worn by most people, especially if you are an athlete and live a busy lifestyle. Aside from their casual aesthetic, sneakers have different purposes depending on the level of activity. For example, there are running shoes and walking kicks for specific needs.
While most people prioritize comfort, sneakers entail a variety of features and characteristics that make them running shoes or walking shoes. Different activities will require different types of sneakers, and your foot type will determine which one you end up conforming to.
Yes, finding the right pair involves trial and error (plus many steps to determine your fit). From platform shoes to bouncy kicks, there are numerous styles within the sneaker category.
We tapped two ankle surgeons and a shoe expert for their insight on which sneaker — running shoes or walking shoes — to wear according to your movement, style and speed.
What's the difference between walking shoes and running shoes? | Features of walking shoes vs. running shoes | Best walking shoes | Best running shoes | More to shop | Which is best for you? | How we chose | Meet the experts
Walking shoes vs. running shoes
A walking shoe has less support and a wider base.
Walking shoes have less support because you're not absorbing that much force. According to ankle surgeon Dr. Elizabeth Daughtry, walking shoes traditionally have more of "a wider base and support through the midfoot and arch area to help avoid the strain on the foot when you’re walking during the gait cycle."
In general, walking shoes tend to be "a little bit heavier because running shoes will be more lightweight and aerodynamic, to make you run faster," adds Daughtry. Additionally, walking shoes should be stable from side to side, per the American Academy of Podiatric Sports Medicine.
Furthermore, Daughtry says that "walking shoes are made of a more rigid material which doesn’t breathe quite as easily."
Expert-approved kicks: On The Roger Advantage
- Ideal for casual wear
- Comfortable everyday pair
- Not ideal for workouts
Size: 5-10.5 | Colors: 7 | Material: 100% recycled polyester | Good for: Everyday walking
According to orthopedic and sports medicine surgeon Dr. Joel Peterson, On sneakers are one of his favorites for walking and all-day standing. They feature enough cushioning, flexible construction and forefoot cushioning for a comfortable stride.
A running shoe has more cushion on the heel cup and provides more support.
According to Peterson, running shoes are designed to provide support when you’re landing at a high force on the ground during a heel strike (when the heel hits the ground first).
"It comes down to basic physics. When you’re striking the ground with your foot, that’s a high degree of force to the earth. If you have less of a heel cushion, then all of the impact will be absorbed by your leg, knees, hips, etc. And overtime, you can develop degenerative conditions in your joints," says Peterson.
“Also, the heel strikes first as you rock forward, then you have the gravity forcing you to have a down-hill motion to the bottom of your foot,” says Peterson.
A running shoe typically has a "mesh upper for breathability and more interior space," says Daughtry.
A trusted pair: Hoka Mach X
- Propulsive
- Responsive cushioning
- Made for running
Size: 5-11 | Colors: 3 | Material: Rubber | Good for: Long-distance runs
Peterson and Daughtry recommend Hoka sneakers for running.
Commerce writer Emma Stessman owns this pair which she shared in a previous roundup about Hoka sneakers. The pair is lightweight, has enough cushioning and has added support, according to Stessman.
I [Espinal] also own a pair of Hoka kicks and I am impressed with their airy construction. Also, you can easily remove their manufactured insoles and switch them up for a custom pair. Experts and editors agree this pair is an everyday running shoe for jogs and easy runs.
Features of walking shoes and running shoes
Peterson breaks down seven features to look for in running and walking shoes, plus the main characteristics that distinguish both types.
Cushioning
•Running shoes "have more cushioning, especially in the heel and forefoot, to absorb the impact of landing," Peterson says. "Runners strike the ground with more force due to the higher speed and often require additional shock absorption."
•Walking shoes "generally have less cushioning since walking exerts less impact on the joints, and less shock absorption is needed."
Heel-to-toe drop
•Running shoes "tend to have a higher heel-to-toe drop (the difference in thickness between the heel and the forefoot), which helps with the forward momentum during running."
•Walking shoes "usually have a lower drop since walkers strike more evenly with the heel, then roll through the foot."
Flexibility
•Running shoes "are often more flexible in the midfoot to accommodate the foot’s motion while running," Peterson says. "Some runners need shoes that promote certain movement patterns, for example, overpronation."
•Walking shoes "tend to be more flexible in the forefoot, where walkers push off as they complete their stride."
Weight
•Running shoes "are often designed to be lightweight, helping runners reduce fatigue over long distances or fast speeds."
•Walking shoes "may be slightly heavier since the lower impact and slower pace of walking doesn’t require ultra-light designs."
Outsole durability
•Running shoes "have more durable and grippy outsoles, as running exerts more wear on the shoe, especially in high-impact areas like the heel and forefoot."
•Walking shoes "may have smoother and more evenly distributed tread patterns, as walkers don’t need as much traction or high-impact durability."
Arch support
•Running shoes "often cater to a variety of arch types (high, low, normal), offering more tailored support for individual needs like overpronation or supination."
•Walking shoes "usually have moderate arch support, as walking exerts less stress on the arch compared to running."
Stability
•Running shoes "may incorporate stability or motion-control features for runners who need help maintaining proper foot alignment or dealing with overpronation."
•Walking shoes "generally focus on comfort and cushioning, with moderate stability features compared to running shoes."
Best walking shoes, according to editors and experts
Comfortably casual: New Balance 574 Core Sneaker
- Great arch support
- Has comfortable cushioning
- Looks great with many outfits
- Can be hard to clean
Size: 5-12 | Colors: 7 | Material: EVA foam | Good for: Long-distance walks
At the moment of the interview, Peterson confessed he was wearing New Balance shoes.
Associate editor Shannon Garlin opted for this dad shoe for its versatility, comfort and reliability when it came to withstanding long hours at a themed park. In a recent review, she says this pair has great "arch support and shock absorption." During one day, Garlin clocked over 15,000 steps at Epcot’s World Showcase. These provide enough support and they might even save your feet while exploring a city.
For the busy parent: New Balance Classics 997H
- Versatile and great for work
- Comfortable interior
- Tend to run big
Size: 5-12 | Colors: 22 | Material: Mesh and rubber | Good for: Walking
Editor Rebecca Brown has tested these New Balance sneakers before and she says the shoes are amazing for walking. The color-block design provides versatility for most outfits and they are constructed with a mesh panel to allow the heat to escape. Also, Brown says this is a reliable pair for annual theme park visits, especially if you're planning to be standing for hours.
Casual and chic: Cariuma Salvas
- Ideal for casual wear
- Suitable for walking
- Comfortable footbed
- Not ideal for custom insoles
Size: 5-13 | Colors: 12 | Materials: Cork and bio-based foam | Good for: Everyday wear and walking
Vivien Moon loves these white sneakers for long-distance walks. and especially for warmer months for their lightweight construction. “I’ve never had issues with blisters or discomfort with either pair and have worn them for long days at work or for outings," says Moon.
Like Moon, I [Espinal] own two pairs of Cariuma sneakers and they provide a comfortable and pain-free experience when running errands.
For long walks: Klaw 528 Gamma White
- Heel support
- Ideal for walking
- Removable insoles
- Not ideal for workouts
Size: Women 6-11 | Colors: 7 | Material: 6-11 | Good for: Walking long distances
I [Espinal] have worn these sneakers for a year and are my most reliable pair. I recently wore them for a long walk in Queens, New York, and had them on for 8+ hours. This is my favorite pair to match my semi-formal and casual outfits with. You don't even have to add custom insoles as the original footbed is constructed in a way that provides support on the arches and heel cups for stability.
Best running shoes, according to experts and editors
Stride with confidence: Hoka Clifton L Suede
- Cushioned and stable
- Strong walking shoe
- Narrow toe box
Size: Women 5-15; Men 4-14 | Colors: 7 | Material: EVA | Good for: Walking and light runs
While these sneakers are made for running, Brown loves them for long walks. "These are bouncy, comfy, with tons of cushion and spring. I absolutely love wearing them on long walks, plus pushing my stroller up and down hills. My feet never tire and I truly feel like I could walk for hours in these every time," says Brown.
For the long-runner: Brooks Ghost 16 Sneakers
- Solid arch support
- Comes in multiple widths
- Has ideal cushioning
- Reviews mixed on comfort
Size: Women 5-13; standard, wide, narrow and extra wide widths available | Colors: 25 | Material: Rubber | Good for: Road running
Senior social media editor Kate McCarthy has run thousands of miles in these Brooks running shoes and has even done boot camp-style workout classes in them. And we can trust McCarthy as she is an athlete who has tested many other brands. This pair is one of her favorites for its amount of support, neutral cushioning and ability to withstand long distances. "Lacing up these sneakers before training runs or races, I never have to worry how my feet are going to interact with them, I always know they will be happy once my run or walk is over," says McCarthy in her review.
Take it to the road: Altra Women's Via Olympus 2
- Roomy toe box
- Cushioned footbed
- Great bounce
- Laces are short
Size: Women 5.5-12; Men 7-15 | Colors: 6 | Material: Rubber | Good for: Road running
These running shoes are great for training and for those with wider feet. I [Espinal] own a pair and always choose these when I am running long distances. They provide a great bounce and enough wiggle room. They do add extra inches of height thanks to the platform construction. Also, they feel lightweight compared to other sneakers and provide an easy forward movement while running.
More walking shoes and running shoes to shop
A money saver: Adidas Cloudfoam Pure Running Shoe
- Great comfort
- Ideal for wide feet
- Not enough bounce
Sizes: 5-12 | Colors: 10 | Material: Rubber | Good for: Short runs
These running shoes are budget-friendly and ideal for short runs. With 47,000 verified five-star ratings on Amazon, these sneakers are meant for long hours of standing, short runs and running errands. This is a pair that will save you bucks when you need a quick switch.
Approved by the APMA: Ryka Women’s Devotion X Walking Shoe
- True to size
- Great arch support
- Help with pain relief
- May have an odor after wear
Size: 6-12 | Colors: 16 | Material: Rubber | Good for: Walking
Ryka is a woman-owned company offering comfortable shoes for women. Its purpose is supportive shoes without sacrificing style and this shoe fits their vision. With an added arch support and chic design, this pair will make your walks effortless.
Which is best for you?
It all depends on your level of activity. Walking shoes usually don't offer enough support on the ankle. "There is a lot of overlap. You can certainly wear the majority of running shoes as a walking shoe," says Peterson. However, walking shoes are not ideal for intense activities.
For a day-to-day shoe, Peterson recommends that the sneaker has enough space on the toe box and enough arch support to be comfortable all day.
Frequently Asked Questions
According to the president of Naot USA, Ayelet Lax Levy, there are a few signs that indicate it’s time to replace your shoes. “First, check the tread; it should provide good grip and stability. The insole should maintain its cushioning to support you on hard surfaces like concrete,” adds Levy.
But, a good rule of thumb is to change your running sneakers every six months, says Dr. Peterson. “Even if the outsole still has tread, the rubber starts to compress and wear out over time. Walking shoes can be switched when you start seeing signs of wear,” he adds.
According to the experts, people who have insoles or orthotics might need to size up. “If the insole is thicker or the shoe has a tighter fit, going up a size can provide enough room for both the foot and the insole, avoiding discomfort. However, if the shoe has a roomier design or the insole is thinner, the usual size may work just fine,” says Levy.
“Both types of shoes should provide a secure fit. Make sure there is no heel slippage or rubbing around your ankle, as this can cause uncomfortable blisters,” shared Levy.
Daughtry also says there should always be a good thumbs-width between the length of your longest toe and the end of the shoe itself. “Take into consideration the shape of your toe box and make sure you have enough wiggle room,” she adds.
How we chose
We selected brands of running shoes and walking shoes recommended by experts. Primarily, we focused on our editors' picks and selected those that have been tested by several editors and have the features advised by the experts. We considered cushioning, heel-to-drop, flexibility, weight, arch support, outsole durability and stability.
Meet the experts
- Dr. Joel Peterson is an orthopedic and sports medicine surgeon at the Badia Hand to Shoulder Center in Miami, Florida and Co-Founder of the Miami Shoulder Institute. He completed his training at Columbia University Medical Center and the Hospital for Special Surgery in New York City, specializing in upper extremity injuries, joint health, and mobility.
- Dr. Elizabeth Daughtry is board-certified by the American Board of Foot and Ankle Surgery in Foot Surgery. She is on the medical staff at WakeMed Cary, Sampson Regional Medical Center, and Harnett Health System.
- Ayelet Lax Levy is the President of Naot USA and founder of Ayelet by Naot, a company focused on offering footwear in different categories for men and women.
