There’s a reason why every seasoned runner will stress the importance of having the right shoes. Not only does it make the whole experience more comfortable, but having shoes that work with the way your foot strikes the ground can help to prevent injury and protect your joints in the long run.

But when it comes to walking, the guidance is less clear. While there are plenty of dedicated hiking boots and walking shoes on the market, they can be an expensive investment.

However, if you’re planning on walking for hours on end, you probably want shoes with more support and cushioning than your bog-standard, everyday shoes. So, can running shoes fill that gap? 

First things first, it’s important to understand why taking care of your feet matters so much. While you might not think about your feet that often, they’re one of the hardest working parts of the body and provide an essential foundation for most forms of movement like walking and running.

“The feet are highly complex structures,” explains Dina Gohil, a podiatrist and brand ambassador for CCS foot care. “They compromise 50% of your body’s skeletal structure, and 25% of all the bones in the human body are located below the ankle. As such, it’s important to take great care of them.”

It’s also important to remember that everyone’s feet are different – and that’s why finding a shoe that suits the way you move is so beneficial to your overall foot health.

“The type of support, movement, heel strike, or flexibility different people have or need will vary,” Gohil adds. “For example, some people may have higher or lower arches, while some may pronate or supinate more.” 

Now we’ve established the basics, let’s get on to the main question – is it a good idea to walk in running shoes, or is it better to bite the bullet and invest in shoes that are specifically made for walking?

Olly Laws is the EMEA sales lead at the performance-running brand On. And for the most part, he believes that walking in your running shoes isn’t just OK – it could be beneficial.

“Overall, wearing running shoes while walking is definitely good for you,” he tells Strong Women. “Running puts approximately three times your body weight through your body and the cushioning in running shoes is designed for this increased impact.

“As walking is lower impact, the cushioning in running shoes should be more than adequate – but if you prefer a lighter feel, you can always go for something less cushioned.” 

However, Laws highlights, it largely depends on the type of walking you’re planning on doing. Walking on largely flat, even surfaces should be fine in running shoes – but if you’re planning on tackling some more uneven ground, then you might want to think about getting more support.

Rebecca Sessions, a specialist physiotherapist, agrees. “As a physiotherapist, I would suggest that you select footwear that has been developed expressly for the activity that you intend to participate in,” she says.

“Although running shoes are typically designed to be cushioned and supportive for the activity of running, it is possible that they do not offer the same level of support and stability for activities such as walking or hiking.”

Sessions continues: “If you walk slower than you sprint, your foot will contact the ground in a different way; therefore, the shoes you wear need to be able to handle this change.” 

Both walking and running shoes will provide additional cushioning to keep your feet comfortable while exercising, but the support and grip they offer tend to be slightly different.

Indeed, Gohil explains, while running shoes are designed to provide midfoot support, cushioning and some flexibility, walking shoes or hiking boots tend to be more rigid.

“Flexibility in a trainer can be beneficial but not for all as some people may require a more structured base that doesn’t allow their ankles to roll in during hikes,” she says. “Hiking shoes are excellent as they are designed for the terrain ahead, have good structure, often cradle the ankle well, deep toe box to protect toenails and good grip also.”

Sessions agrees – adding that the durability of walking shoes also make them more suitable for the adverse terrain you might experience during a walk in a natural setting

“Because hiking shoes are created solely for the activity of hiking they offer an increased level of support and stability, particularly when traversing rough terrain,” she says. “In comparison to running shoes, they typically provide superior traction and are made of more durable construction materials.” 

So, there you have it. If you’re thinking about getting into walking, then giving it a go with your running shoes should be absolutely fine. However, if you’re planning on plenty of uneven, adverse terrains, then it might be best to invest in shoes which will keep you secure and comfortable. 

Images: Getty