Running Trainers: Are They Good for Walking, Pros, Cons, and When to Use Them

Are Running Trainers Good for Walking?

While running trainers can certainly be used for walking, they are not always the optimal choice due to fundamental differences in biomechanics between running and walking, and consequently, in footwear design.

Understanding Footwear Design: Running vs. Walking

To understand why a running shoe may or may not be ideal for walking, we must first appreciate the distinct biomechanical demands of each activity.

• The Biomechanics of Running: Running is a series of controlled falls, characterized by an aerial phase where both feet are off the ground. The impact forces are significantly higher (typically 2-3 times body weight), and the gait involves a more pronounced heel strike (for many), followed by a rapid transition to the forefoot for powerful propulsion. Cushioning is paramount to absorb these high impact forces, and stability features help manage pronation during the faster, more forceful movements.
• The Biomechanics of Walking: Walking, in contrast, is a continuous, rolling gait where at least one foot is always in contact with the ground. Impact forces are lower (around 1-1.5 times body weight). The gait cycle involves a heel strike, a smooth mid-stance, and a crucial, flexible toe-off phase where the foot bends significantly at the metatarsophalangeal joints. Stability and flexibility are key, rather than extreme cushioning.

These biomechanical differences lead to specific design philosophies in footwear:

• Cushioning: Running shoes feature substantial cushioning, particularly in the heel and midfoot, to absorb high-impact forces. Walking shoes typically have moderate cushioning, prioritizing comfort and ground feel.
• Flexibility: Walking shoes require significant flexibility in the forefoot to allow for a natural toe-off. Running shoes, especially those designed for speed or stability, may be stiffer in the forefoot to aid propulsion or control motion.
• Heel-to-Toe Drop: Running shoes often have a higher heel-to-toe drop (the difference in height between the heel and the forefoot) to accommodate heel striking and facilitate forward propulsion. Walking shoes tend to have a lower drop, promoting a more natural midfoot strike and a smoother transition.
• Weight: Walking shoes are generally lighter, as there's no need to minimize weight for speed or high-performance propulsion. Running shoes vary, but performance models prioritize lightweight construction.
• Upper Design: Running shoe uppers are often designed for a snug, secure fit to prevent slippage during dynamic movements. Walking shoe uppers prioritize comfort, breathability, and a slightly roomier fit for longer durations.

The Pros of Using Running Trainers for Walking

Despite not being purpose-built for walking, running trainers do offer some advantages for this activity:

• Ample Cushioning: For individuals walking on hard surfaces (pavement, concrete) or those with conditions that benefit from extra shock absorption (e.g., certain types of arthritis, plantar fasciitis), the cushioning in running shoes can provide comfort.
• Breathability: Most running shoes feature highly breathable mesh uppers, which can keep feet cool and comfortable during walks, especially in warmer climates.
• Availability & Variety: Running shoes are widely available in a vast array of styles, sizes, and support types, making them easy to find and fit.
• Comfort for Casual Use: For short, casual strolls or errands, the general comfort and support offered by a well-fitting running shoe can be perfectly adequate.

The Cons and Potential Drawbacks

Using running trainers for regular or long-distance walking can present several disadvantages:

• Excessive Cushioning: While beneficial for high impact, excessive cushioning can reduce proprioception (your body's sense of position and movement), potentially leading to less stable foot strikes and increased fatigue over long walking distances.
• Higher Heel-to-Toe Drop: The elevated heel in many running shoes can alter a natural walking gait, potentially placing more stress on the knees and hips, and discouraging a natural midfoot strike.
• Lack of Forefoot Flexibility: The stiffer forefoot often found in running shoes can hinder the natural bending and rolling motion required for an efficient walking toe-off, leading to a less fluid gait and potential discomfort in the forefoot.
• Weight: While some running shoes are very light, many are heavier than dedicated walking shoes due to their robust cushioning and support features, which can contribute to fatigue over long distances.
• Durability Concerns: Running shoes are designed to withstand specific forces and wear patterns associated with running. Using them for walking, which has different shear forces and flex points, might lead to premature wear in unexpected areas or compromise the shoe's intended performance.
• Overkill for Light Walking: For simple, daily walks, the advanced features and higher price point of running shoes might be unnecessary.

When Running Trainers Might Be Acceptable for Walking

There are scenarios where using running trainers for walking is perfectly reasonable:

• Short, Casual Walks: For daily errands, a brief walk around the block, or light recreational use, the differences are negligible.
• Mixed Activity Sessions: If your exercise routine involves alternating between short running intervals and walking, using running shoes makes sense for convenience.
• Specific Foot Conditions: Individuals prescribed extra cushioning or specific support by a podiatrist or physical therapist might find certain running shoe designs beneficial for walking.
• Temporary Solution: If you don't have dedicated walking shoes, a pair of running trainers can serve as a suitable temporary alternative.

Optimizing Your Footwear Choice: What to Look For in a Walking Shoe

For serious walkers or those engaging in regular, long-distance walking, investing in a dedicated walking shoe or selecting a running shoe with walking-friendly features is advisable. Look for:

• Flexibility in the Forefoot: Essential for the natural toe-off phase of walking. Test by bending the shoe at the ball of the foot.
• Lower Heel-to-Toe Drop: Promotes a more natural, balanced gait.
• Moderate Cushioning: Enough shock absorption without sacrificing stability or ground feel.
• Support and Stability: Appropriate for your foot type (e.g., neutral, stability for overpronation) to ensure proper alignment.
• Breathable Upper: To keep feet comfortable and prevent blisters.
• Appropriate Outsole Tread: For traction on various surfaces.

Conclusion: Matching Footwear to Function

While running trainers can certainly be used for walking, they are generally not optimal for the biomechanics of walking, especially for extended periods or serious walking regimens. Their design prioritizes high-impact absorption and propulsion, whereas walking shoes emphasize forefoot flexibility, moderate cushioning, and a smoother heel-to-toe transition. For casual, short walks, a running shoe is perfectly fine. However, for dedicated walking, choosing footwear specifically designed for the activity will provide superior comfort, support, and promote a more efficient and natural gait, ultimately contributing to better foot health and performance.