Best Running Shoes for Walking (2024) (2024)

Running Shoe Characteristics to Be Weary Of for Walking

We can now finally start talking shoes. In the past, it was pretty safe to say that if a shoe was a good running shoe, it probably would be appropriate for walking as well. However, this has changed with the advancement in shoe technology including foams, geometries, and stiffening elements (like carbon fiber plates). It is starting to become more common to see a shoe designed specifically for running, such as the Nike Vaporfly, Adidas Adios Pro 2, or ASICS Metaspeed Sky. These shoes have cutouts and shaping that makes them quite unstable and awkward at slower paces, but smooth out once really moving at faster running paces. This goes back to the concept that though there is decreased impact on the ground with walking, there is more overall time spent on the ground during a step and therefore the platform must be "stable" in slower or even stationary situations.

Let's look at a few characteristics of shoe design that may impact whether you use it as a walking shoe:

Cushioning: Foam technology is being advanced in the running sphere for the sake of improving efficiency. As we recently discussed on a podcast with Dr. Geoff Burns, the stiffness and resiliency of a foam are what help produce more efficient running. The most advantageous measures of this have been found typically in PEBA based foams such as what you find in the Nike Vaporfly or Saucony Endorphin Pro or Speed. However, walking does not necessarily require this same efficiency within the foam, and the softness of the foam usually introduces a higher amount of instability, making them less than optimal at walking paces.

Stiffening Agents: Super shoes, aka current day racing shoes with a softer PEBA based foam also typically are paired with a stiffening agent like a carbon fiber or plastic plate. These plates are becoming exceedingly popular and are now found not only in racing shoes, but also shoes designed for daily use. Before you pick this up for walking, recognize that this can alter the demands on the foot in a significant way, and the mechanism of moving forward is altered. We typically recommend staying away from plated shoes for walking except in very unique circ*mstances.

Geometry:Also commonly seen in the running shoe industry are rocker soled shoes. A rocker is placed in a shoe to decrease demand on the foot and ankle, especially during the propulsion phase of running. Rockers come in all different shapes and sizes, with some being subtle, some being extreme, some being flexible, and some being rigid. The type of rocker significantly changes the effect of the rocker on the body. Rockers can be nice for smooth transitions forward, but if it is too stiff and not in the right place, it will feel quite unnatural while walking. In fact a rocker that is too extreme and stiff may lead to a fall risk (forward or backward) for those with balance difficulties. Conversely, an appropriately placed stiffer rocker can help those with conditions such as a stiffer big toe.

Heel Flaring: While runners vary in their foot strike pattern (although majority are rear foot strikers), all walkers, barring a medical condition of some kind, land on their rear foot. Therefore walkers can be more sensitive to posterior heel flaring, which increases overall demand to the tibialis anterior (muscle in front of the shin), and can sometimes cause shin pain. It is important for walkers to find a shoe that either does not have any posterior heel flaring or to find a shoe with a bevel that integrates that back of the midsole so that it doesn't lead to early impact.

So What Should I Look For In a Walking Shoe?

When you keep getting deeper into the weeds about shoes, there are so many choices where it can become paralyzing when you finally come around to picking a pair. Ultimately, just as the case is with running, you simply need to consider your personal needs and preferences. Knowing your needs in a shoe will come from experience and also can be aided by working with a physical therapist to identify any specific strengths or impairments you may have. Here are a few of the realms to consider when picking a shoe that's right for you:

High vs Low Drop: The heel drop in a shoe refers to the offset in height between the heel and the front of the shoe. Traditionally, the standard amount was 10-12mm, but currently it has shifted to 8-10mm, with additional options all the way down to zero drop (heel and forefoot are at the same height). A zero or lower drop shoe (4-6mm or less) will require more mobility and strength from your calf muscles as you walk. Those who have 10 degrees of ankle dorsiflexion and adequate foot strength may enjoy a zero or low drop shoe. These shoes require more work from your foot and ankle and less from your hip and knee. A high heel drop shoe (>10-12mm) will require less mobility and strength from your calf muscles. The higher heel keeps your calf in a shortened position, using less motion there and require more shock absorption from your hip and knee. Those with limited calf or ankle mobility may do better with a higher heel drop as it will help you transition forward over these limitations. Those with knee issues, specifically at the patellofemoral joint, may do better with lower drop shoes as the lower drop may keep your knee in a more optimal position and shift work down toward your ankle instead.

High Stack vs Minimal: Stack height refers to the amount of material under the foot in a shoe. A shoe with a high stack height will have a large amount of midsole underneath the foot. A classic example of this is most of the shoe offerings from Hoka. This usually provides more cushioning underfoot, but does not always mean the shoe will feel softer. There are some higher stack height shoes that still have firm cushioning, so do not make that assumption. Higher stack height shoes will work for people who want more protection underfoot. Minimal stack height shoes are ones that have only a small amount of foam under the foot. These are often more flexible shoes with better feel for the ground given the lack of extra cushioning. These are great for people that want to feel more of the ground.

Soft vs Firm:The midsole material underfoot can be soft, firm or somewhere in between. Softer cushioned shoes will often given the feeling of more protection underfoot as the sole will often compress under load much more. Firmer midsoles will feel more solid underfoot, will compress less and will typically be more stable. Softer shoes, while providing more sole compression, will often feel more unstable. Firmer shoes, with less compression, will often be more stable underfoot. Whether or not that is a good thing will depend on your own preferences and biomechanics.

Neutral vs Stability: Neutral and stability refer to the amount of resistance to motion side to side. Traditionally, stability shoes will have firmer pieces of midsole or material on the medial (inner) side of the shoe to slow down the rate of pronation. It was thought that it was important to control pronation (the inward collapse of the foot), however further research and clinical evidence has shown that this is a normal and important part of gait for adequate shock absorption. A neutral shoe refers to one that has no traditional methods of stability, including posts (firmer medial parts of the sole) or wedges (slanted soles). Now stability shoes include other technologies including guiderails (elevated section of the sole along the foot to guide you forward), frames (a firmer material surrounding a softer material to guide you forward through the softer material) and more. Whether or not you need stability is determined by whether you have a history of pronation related injuries (posterior tibialis muscle or tendon injuries, peroneus longus muscle or tendon injuries, calf injuries and more) AND what makes you feel more comfortable.

Rocker vs Traditional: Rocker shoes refer to soles with large curves to them. There are a few variations of this. The most common is to have a fully curved sole, often called a rocker bottom shoe. This features both a curved heel (heel bevel) and curved toe (forefoot rocker or toespring). A full curved shoe will roll you forward with less effort from the foot and ankle. This shifts work upward to the knee and hip, which will do the primary work of propelling you forward. A rockered or curved heel will ease your heel into landings, which may take pressure off some of the muscles in the front of your leg. A rockered forefoot (upward curved) will take pressure off the front of your foot and reduce the strain/workload on the calves and Achilles tendon. A traditional running shoe often does not have rockers, instead featuring a flatter forefoot with more flexibility and a squared heel. The flexibility up front will work for those that want to use more of their ankles/calves if they have appropriate strength and mobility. The squared heel will often create a faster heel transition, although it can be more abrupt and requires more strength/control from the muscles on the front of your shins.

Why Use Running Shoes for Walking?

A frequent question we get is whether running shoes can be used as walking shoes. Outside of track spikes and super shoes, most running shoes can be used as walking and standing shoes. In fact, from our conversations with companies, most running shoes are actually bought for the purpose of standing and walking by people looking for something more comfortable. So the answer is clearly yes. From a clinical perspective, I will always suggest running shoes for those walking given the wider variability in features. Running shoes, especially now, tend to feature more cushioning underfoot, have better-rockered profiles, better and appropriate flex grooves and uppers designed for comfort rather than fashion (usually).

Recommendations from the Team, by Category
(Click shoe to learn more)

Cushioned Neutral Walking Shoes

Saucony Echelon 9
(Wide-fitting, stable neutral shoe that has a great deal of space for orthotics as well)

New Balance 880v13
(A traditional stack height, flat shoe that new runners may find comfortable due to how similar it is to the average footwear)

Brooks Ghost 15
(The popular everyday trainer is a high drop, well-fitting, stable platform for walking)

Topo Phantom 3
(A low drop, excellent fitting shoe that is a versatile do it-all with a stable underfoot)

On Cloudstratus
(A comfortable On shoe with additional clouds and plenty of room in the upper)

Nike Structure 25
(A nice balance of cushion and padding for comfort with some mild stability)

Minimal Walking Shoes
(Shoes that have a very minimal amount of cushioning underfoot and a high amount of ground contact.)

Xero HFS

Xero Scramber Low
(A trail version of the above shoe, but versatile for everyday road to hiking)

Topo ST-4
(Topo's low stack shoe. Similar to HFS, but with wider fit over heel)

Rocker Sole Walking Shoes
(Shoes with strong rockers to take pressure off the feet)Saucony Endorphin Shift 3
(An stable shoe with a strong forefoot rocker for those that want solid cushion underfoot)

New Balance More v4

(Tons of cushion with extra room in the upper on a highly rockered and maximal platform)

Asics Gel Nimbus 26 (New)
(A new upper offers more room to go alongside a very comfortable underfoot cushioning)
New Balance 1080v13 (New)
(A softer, highly cushioned rockered shoe with some mild flexibility up front)

On Cloudflyer 4
(For those who want a firmer, highly rolling shoe that feels comfortable for all day walking)

On Cloudflow 4
(Another firmer option that is light and has a flexible heel counter)

Hoka Arahi 6 | Hoka Arahi 7

(A rockered stable maximal shoe with solid heel support and full length medial stability)

Hoka Gaviota 5
(A rockered, mild stability trainer with a lot of cushioning underfoot. More mild stability than Arahi)

Brooks Adrenaline GTS 23 (New)

(A higher drop, well posted, classic stability shoe with additional heel stability now. Post and guidance may be supportive for those with post tib pain)

Mizuno Wave Horizon 6
(Comfortable, stable platform which does not have a major intrusive stability element. Waves provide guidance moving forward)

Asics Kayano 30
(Newly updated, features a wide base combined with comfortable sole and no post for those who just want a steady, unobtrustive base)

Trail Running Shoes for Hiking

(Great fit with Altra's wider sizing. Good grip)

Karhu Ikoni Trail
(Combines their fulcrum tech into the shoe which makes for faster transitions)
Topo Ultraventure 3
(A solid fitting, nimble trail shoe)

Topo Athletic MT-5
(Anatomic fitting, easy going trail runner)

Hoka Mafate Three2
(A trail, street-styled shoe for mixed use)

Recovery Shoes and Other Shoes for Walking