Walking Versus Running Footwear What s the main difference



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Pronation & Shoe Selection

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How to Choose Proper Running or Walking Shoes. Best Information.

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Walking, Running and Cross-Training Shoes: What’s the Difference?

Video taken from the channel: Famous Footwear

Both running and walking shoes should be moderately flexible; where that flexibility is centralized, however, is what sets them apart. While most running shoes flex at the arch or midfoot (again, this relates to how the foot meets the ground when running), walking involves a forward rolling motion starting with the heel and ending with the toes pushing off the ground. A running shoe has different characteristics from a walking shoe. Runners should not run in walking shoes, as most of them are too stiff and don’t flex the way runners need them to flex.

That means many walking shoes aren’t good for fitness walking, either. This one can be tricky, because both walking and running shoes need to be flexible. The difference is running shoes often flex in the midfoot or arch, while shoes that are good for walking should flex in the forefoot. This is because walkers push off with their toes for power, and the shoe needs to bend more in this area.

Trail-Running vs. Road-Running Shoe Outsoles. One of the most visible differences between trail and road-running shoes is in the outsoles (the bottoms of the shoes). Trail-running shoes have bigger lugs for better grip while going over rocks, roots and uneven trail.

The size and pattern of the lugs vary based on the type of terrain the shoes. Walking shoes are usually a lot lighter than boots. If you’re on a short walk you don’t want heavy boots weighing you down, so you’re better off with a shoe which will feel lighter on your feet. If you’re walking around all day a lighter shoe makes all the difference. Walking Shoes.

Shop. Walking Boots. Shop. Weathe. Here are four main differences to keep in mind when considering each type of shoe: The sole.

Running shoes will have a stiffer sole; walking shoes have more flex and blend. Heels. Running shoes have thick heel wedges to provide more cushion. Running shoes tend to be flashier than walking shoes in design and color.

And they’re usually more plentiful than walking shoes, so you have more brands and styles to choose from. On the downsid. Here, we’ll break down the pros and cons of running in training shoes versus running shoes, and give a few recs for both shoe types.

Saucony training shoes For runners who land on their midor forefoot and those who have knee or hip issues, training shoes with lower offsets can be ideal for logging miles, since higher offsets tend to shift. This includes walking, running, volleyball, basketball and even tennis. A good sneaker will combine many features from other sneakers so that they are perfect for many activities. On the other hand, a walking shoe is much simpler, and lacks many of the features that cross trainers have in order to work only for walking. It becomes very difficult for people to differentiate between running shoes or athletic shoes and sneakers when they go to market to buy these accessories for athletic purpose.

Though sneaker serves the same purpose as shoes, there are differences between the two that will be highlighted in this article.

List of related literature:

Different shoes, a different running surface, a sudden increase in mileage or intensity, or suddenly starting running after being sedentary are factors that should be considered in any case of MTSS.

“Encyclopedia of Sports Medicine” by Lyle J. Micheli, M.D.
from Encyclopedia of Sports Medicine
by Lyle J. Micheli, M.D.
SAGE Publications, 2010

Running is linear movement, but demands less push from the forefoot and less flexibility in the front of the shoe.

“Textiles in Sport” by Roshan Shishoo
from Textiles in Sport
by Roshan Shishoo
Elsevier Science, 2005

Similarly, running shoes are different than walking shoes because when you walk briskly, you tend to have a heavier heel strike.

“Shut Up and Train!: A Complete Fitness Guide for Men and Women” by Deanne Panday
from Shut Up and Train!: A Complete Fitness Guide for Men and Women
by Deanne Panday
Random House Publishers India Pvt. Limited, 2013

In Jogging over a Distance, runners of differentspeeds can run together, because their exercise level can be computationally adjusted before being utilized on the remote end, thereby providing an enjoyable experience for both joggers.

“Digital Sport for Performance Enhancement and Competitive Evolution: Intelligent Gaming Technologies: Intelligent Gaming Technologies” by Pope, Nigel, Kuhn, Kerri-Ann L., Forster, John J.H.
from Digital Sport for Performance Enhancement and Competitive Evolution: Intelligent Gaming Technologies: Intelligent Gaming Technologies
by Pope, Nigel, Kuhn, Kerri-Ann L., Forster, John J.H.
Information Science Reference, 2009

Running economy and kinematic differences among running with the foot shod, with the foot bare and with the foot equated for weight.

“Sports Science Handbook: I-Z” by Simon P. R. Jenkins
from Sports Science Handbook: I-Z
by Simon P. R. Jenkins
Multi-Science, 2005

Running on different surfaces and with different shoes has a somewhat similar effect.

“Biomechanics of Sport and Exercise” by Peter M. McGinnis
from Biomechanics of Sport and Exercise
by Peter M. McGinnis
Human Kinetics, Incorporated, 2020

The comparison between walking and running barefoot or

“Foot and Ankle Sports Orthopaedics” by Victor Valderrabano, Mark Easley
from Foot and Ankle Sports Orthopaedics
by Victor Valderrabano, Mark Easley
Springer International Publishing, 2017

Running in minimalist shoes elicits similar strain and resulting fatigue and soreness.

“Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way” by Luke Humphrey, Keith and Kevin Hanson
from Hansons Marathon Method: Run Your Fastest Marathon the Hansons Way
by Luke Humphrey, Keith and Kevin Hanson
VeloPress, 2016

You can’t just run and walk in the same shoe; you have to have a separate and different kind of shoe for each activity.

“Tony Evans' Book of Illustrations: Stories, Quotes, and Anecdotes from More Than 30 Years of Preaching and Public Speaking” by Tony Evans
from Tony Evans’ Book of Illustrations: Stories, Quotes, and Anecdotes from More Than 30 Years of Preaching and Public Speaking
by Tony Evans
Moody Publishers, 2009

The main difference between walking and running is gait, rather than speed because speed can obviously greatly vary in both types of gait depending on factors such as height, weight, age, terrain, surface, weather, load, health, physical conditioning, fatigue, mindset or situation.

“The Practice of Natural Movement: Reclaim Power, Health, and Freedom” by Erwan Le Corre
from The Practice of Natural Movement: Reclaim Power, Health, and Freedom
by Erwan Le Corre
Victory Belt Publishing, 2019

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

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  • Hold on.I have read that while people with high arches need a lightweight and flexible shoe they also need higher cushioning than the other arch types due to the inability to absorb shock as well as the other foot types.

  • Why is it important? What evidence, scientific, as peer-reviewed article, at least, based on a random control trial with good design?

  • Wow, great vid & great info. Hey, guy on right: are you related to any Hadley’s? You are almost identical to my brother-in-law. Haha.

  • Have been watching your videos since yesterday and finally found some real and great information! Tnanks to you I found out I have been suffering with Plantar Fasciitis. I started doing all the exercises and hope to feel better soon. Also providing the night splint brace! Super thanks to you both! P.S. Sent some of your videos to a friend in Brazil:)

  • Dear Bob and Brad,

    I really enjoy your videos. I have flat feet and have started getting serious about changing the way I choose my shoes and just overall general wellness of my health from proper footing to fitness.

    I have a co-worker friend of mine who was a HS track and field star. I told him how I excited I was about doing gait analysis and finding the right shoes for my flat feet.

    He basically told me, “Oh that’s BS, they’ll get you in and then try to sell you ASICS.” And then said it was a gimmick or a pitch sale. It was so pessimistic and negative/toxic. But, he was the star athlete. So he’s using his authority to persuade me not to go through with it.

    Will I look dumb for getting gait analysis anyway?

  • You didn’t mention the importance of choosing a shoe with a wide toe box to enable your toes to splay out properly as you run or walk. Most athletic shoes we’ve grown up with, unfortunately, are designed like dress shoes and are pointy at the toes, and they tend to have toe spring (toe end of the shoe points upwards, which leads to all sorts of problems with our feet down the road.

  • I never heard this before the first time I watched this video. I have been to a podiatrist as well as a shoe specialty store. Thank you for educating me. I have motion control shoes now and the completely stabilize me feet and ankles. Doctors, physical therapists and nurse practitioners told me NOTHING.

  • I am looking for a (running) shoe for standing all day (work). Are running shoes a good option and which general principles should I follow in making a choice? I liked the New Balance u showed in the video, which model are they? Thank you
    Ps I need a wide shoe accomodating for a slight overpronation

  • I have found only the video test worthwhile. The other tests show me to be a (mostly) neutral runner while I clearly overpronate on video and my injury history also suggests i am not a neutral runner.

  • What are your opinions on zero drop minimalist shoes. I’ve been wearing them for some time and my plantar fasciitis is gone and my ankles and feet feel stronger but I injured my knee over a year ago and have noticed if I wear a more cushioned sneaker my knee pain subsides. Any thoughts?

  • If the sole on trail shoes is “stickier” for better grip as the young lady states, then surely the sole will attract grit, dust and debris and straight away lose render its stickiness useless. I could be wrong but I don’t think formula 1 type grip is really applicable here except as sales bull shit

  • Hello Sir, i was born with bilateral clubfoot (C.T.E.V.) i am overweight so during lockdown i can only do walking and which are the best shoes for me? I generally duffer from knee pain especially in my kneecap and ankles are swollen. I walk for 10 kms a day.

  • I m a suppinator,i can’t wear football shoes now because i got metatarsalgia of 1st matatarsal…can u please give some advice on football shoes and ways to heal and further prevent this problem

  • The sole of my Adidas running shoes separated within 6 months… Slazenger shoes worked for 3 years and still intact!
    Which other brand is reliable for a few years < 50 USD?

  • Thank you! Got exactly what I was looking for. I have wide feet and wondered if there’s any rocket science to it. Glad it only took you 10 seconds to explain. God speed!

  • If I may ask, can you make a video showing how to choose shoes that will ALSO protect knees while walking or running……..Many thanks!

  • My shoes show most of the wear is on the outer edge of both the heel and the forefoot which by this video means I should stick with a neutral shoe.

  • Warning to Famous Footwear shoppers: The company demands you have your driver’s license SCANNED into their company database to return shoes, even with a receipt! Website deceptively omits the details of this wholly inappropriate hijacking of personal information to obtain a refund. So if you are willing to risk the sale or theft of your personal info for the sake of returning poorly made shoes, by all means shop there. Or you can learn it the hard way like me. This practice should be investigated as the lack of specificity online makes me wonder if something is very rotten here.

  • I’m a forefoot runner with neuroma issues (medium arch, wide foot)…never enough padding in the ball of foot area. Metatarsal pads help, I suppose. Any suggestions for how to buy a good shoe?

  • Which asics cross-trainers are those? Kind of looks like what I need. I want a solid all around trainer, and for everyday. Got any suggestions? Not a crappy minimalistic zero drop squat shoe.

  • Fourth year medical student here! I love your videos and so happy I found you two. You guys share valuable information that I don’t get in medical school! Thank you for sharing!!!!

  • I don’t know about the best PT’s on the Intent; certainly the most entertaining. Great informative video. Keep up the good work; a little less plugging though, please.

  • I have found barefoot running shoes to be immensely helpful for knee pain, because of the gait adjustment and forefoot running style. It’s not for everyone, but if transitioned into slowly, barefoot/minimal shoes I have found to be wonderful. It’s hard going back to chunky running shoes.

  • I have plantar fasciitis I have to wear a lady’s running shoe. I don’t run. I walk around town for hours, I’m a goth girl I hate the ugly rainbow brute clown colors�� is there any other style in black that will work as well? I bought a pair of Brooks they are so ugly I feel embarrassed to wear them out. They don’t go with my clothes or style. They are gray, white, metallic turquoise. Please help.��

  • My workouts mainly consist of jumproping, HIIT, plyometrics, agility/speed training and I sometimes jog for 30 mins. I don’t lift, I just do bodyweight exercises. I’m thinking of buying one of these: the ua hovr rise, ua tribase reign 2, nike free metcon 2/3, and in season tr9, air zoom fearless flyknit 2, airzoom superrep hiit and ultraboosts 20. What specific shoe would you suggest for me?

  • I’m 367.0 lbs trying to loose weight and flat footed. I have very bad knee arthritis after 28 years in oilfield. I have Brooks that are very heavy soled on the inside causing my foot to roll to outside. So I determined this may be adding to my pain in my knees. Looking for suggestions in weight / flat footed range.

  • how long does it take to train your feet to forefoot run?? i try and unless i concentrate all the time my feet natural fall back to heel strike run thers some say that you shouldnt try to change your natural footfall??

  • Great information here in this video for fitting different types of feet in various categories of supportive footwear. I’ve been in the comfort shoe business for about 6 years and this is exactly what I educate people on.

  • This is a great session,  but maybe it would be helpful to have other people with you on this one to show exactly what a low arch and a high arch look like compared to the average or normal arch.

  • I always just assumed I needed a shoe for overpronation because I have very flat feet. But looking at my two running shoes I own they are both worn out on the outsides by the pinky toe and the inside of the shoes looks in fairly good shape still.

  • Just watched this, I’m wondering though, you didn’t say exactly what to do for a super high arch. I have more foot pain with Asics, especially with each model change. Achilles and plantar fasciitis got worse. Please update with 2020 video, if possible. Thanks.

  • Thank you for your videos. They have been extremely informative and appreciated! Based off of this video and your other videos related to this topic, I have medium arches. I just started running long distance and thought I was an underpronator, but it seems that my left foot pronates much more than my right. Is this possible that the two sides don’t match in biomechanics? If so, hypothetically what would you recommend? Neutral shoes with arch support insoles or just get stability shoes? or arch exercises? Thank you for your help.

  • I want shoes when i might be playing a little bit of badminton basketball table tennis or anything and i cant bring all my specific shoes

  • This basic information is not basic/ common sense to lots of people at all. You guys have cleared up so much confusion. Thanks so much.

  • it looks like i have a normal / medium arch. I am looking for a shoe I can walk in 5 to 6 miles 5 days a week. any recommendations would be greatly appreciated. thank you

  • I am currently having knee pain that I am uncertain of the cause. It was time for new shoes..what an ordeal to find one pair that felt good. There are probably several things contributing to the pain. I am moderately overweight and have returned to exercising after other extensive and unrelated health challenges. I am working with a trainer who is addressing my posture. Weightlifting is my favorite exercise. I have a very narrow heel but average forefoot. Arch support within common brands usually do not fit in the right place although the shoe itself fits. I suspect my foot issues play a significant role. I am going to visit a store that has employees well educated in fitting shoes. I wanted to ask about a males hips compared to an average females and the role that may play in relation to proper shoes, stance etc. I did the wet foot test actually twice and the ball of the foot with the painful knee showed the ball of that foot not making any imprint! Hence I did it twice, same result. I’m consulting with an Orthopedic doctor for starters but I don’t believe it’s a severe issue. Any advice or input? My knees crackle sometimes but the home tests show nothing obvious. Using a treadmill irritates it, so I’m using a recumbent bike which is better but still kind of irritates it. Thanks for you’re videos!

  • I have an average looking foot width, but in my mind if the shoes don’t come in at least a size 2E you can forget about them…that’s the problem with brands like adidas & nike..that is why is always choose New Balance. I once also said to salesperson in a large sports shop that I bet many men especially the heavier & larger guys are jamming their feet into shoes that are too narrow for them, & the salesperson agreed with me & said “no doubt”..the salesperson also said most of the top brands do not come in wider fittings as they sell plenty of shoes in the standard size…I also feel that 2E should be the standard width for men, as not really that wide eh…I rest my case!!

  • I wish all shoe/sports store clerks have the same amount of knowledge as you and educate us before we go buy shoes that don’t fit our needs.

  • Wow this answered all my questions. I was at finish line yesterday and the two sales reps were giving me mixed information about runners vs trainers. Thank you for this!!!

  • Instead of buying a shoe and expecting that to fix your pronation, just improve your running form to avoid getting injuries. This pronation nonsense is just a way for running shops to sell you overpriced shoes.

  • I wear the Brooks shoe with the gray insole because I have totally flat feet and bad knee pain. I put a $20 arch support in it and it is the only shoe I can wear if I do. Up here walking. Just sayin!

  • My husband is a High School track and cross country coach. And has 2 level 2 certificates from USA Track & Field. Several years ago the coaches and many runners switched to “Altra” shoes. Be sure to track your mileage as they definitely are no longer good after 300-400 miles depending on their model characteristics. Don’t use them past their mileage rating. This is actually true for all shoes. But shoes seem to have more wear in the uppers so we keep using them. The soles are done around 300-400 miles.

    Altras look like slippers and feel just as comfortable. They are zero drop and wide toe boxes allowing your toes to spread out. He can’t wear his former shoes anymore. They are too tight in the toe box. Anyway, I use them for walking and love them too. They come in a variety of colors, with a variety of different stabilization/mobility options for support on streets to cross country terrain. Look into them. Here we have “Scheel’s” so we can try them on. But we buy all of ours on Amazon now. I like the “One” so does my husband, but he has several models with different characteristics.
    I agree with Bob & Brad, try on at least 8 pairs of shoes and run around the store. Get the ones that feel best. And it does take a while to develop the calf muscles to run in zerodrop shoes, but it’s worth it. Get shoes that make your feet happy! Happy running and walking everyone.

  • Wtf the water test chart is all wrong, as compared to everywhere else on the internet. Please correct it or explain why everywhere else is completely different ie it’s completely reversed.

  • Yeah, I completely agree with you. Shoe selection is very important. people who have flat feet or low arches and can help prevent overpronation. For more information, visit https://kidsole.com/how-arch-support-can-help-growing-feet/

  • I dont run, i have had several severe ankle sprains and have found out it mostly happens with shoes that have flared and thick chunky rubber on the heals. In The thinner more flexible soled shoes i am able to feel the divots or places on the ground i am stepping. In the chunky bottomed shoes i cant feel the ground, step in a divet, or crack in sidewalk and roll my ankles. However i have flat feet and plantar fasciitis and find the thinner shoes make my feet hurt. But id rather have sore feet than sprained ankles.

  • Which pair, (running or training) one is better for doing weight training like using weights, doing mountain climbers, & for the kind where the shoes do not slide easily?? For ever time I do mountain climbers or workouts on the floor my old workout shoes would always slip.

  • Far as running is concerned, due to previous injuries from the military I don’t running very often. I do lots of walking and low impact cardio. I get 15k to 20k steps a day without running.

  • Thank you Bob and Brad for the demonstration of how to tell your arch type. I never realized I was more on the flat feet side. This has helped with my search for my trouble feet.

  • humans evolved to walk toe-heel. look at babies or folks who have never worn european/western style shoes. it is the hard sole which prompted/forced folks to walk heel-toe and this causes all kinds of problems. my kids are all flat-footed and i tried fir years, spent a ot if money on shoes, inserts, braces, etc till i heard an old man, amazon native, talk about bare feet versus shies and i had an epiphany. i encouraged my kids to walk toe-heel and it did take a few years but the younger ones dont have the same knee problems as the older. if you look at mediaeval art, you will note folks are in leather shoes and walk toe-heel. no soles on their shoes, just a piece of leather

  • Though you explained well, I stopped the video in between because of the irritating background music. I think the music was unnecessary.

  • THANK YOU SO MUCH!!! I suffer from chroic compartment syndrome in both lower legs which i had to get a fasciotomy for bc of high pressures.

  • Hello, I’m having a very difficult time choosing shoes for functional training classes, I got the Nike City trainer 2 but they can be a bit stiff and it was a bit painful to do jumping jacks and stuff involving impact after a while, what would you recommend for that type of training?

  • i really love your explanation about those two type of shoes, it is easy to understand and you also give us the picture and it makes us feel not bored at all