Walking shoes vs running shoes: which do you need?

The AAOS sorts running shoes into three kinds: cushioned or neutral shoes, stability shoes with light to moderate support for feet whose arches collapse, and motion-control shoes with the most support. The same ideas apply when you choose a shoe for walking. It also notes that a rocker sole may help walkers with arthritis or arch pain.

Choose a running shoe if you walk and jog, if you like a soft, cushioned feel, or if you want the widest choice of sizes and widths. Running shoes also tend to be lighter and more breathable, which matters on a long summer walk.

A walking shoe makes sense if you only ever walk, if you want a firmer and steadier feel, if you need a plain look for work, or if a doctor or podiatrist has suggested a rocker sole for joint or arch pain. Hiking shoes suit trails with mud, roots and rocks.

What to avoid for long walks: flat fashion sneakers, flip-flops, and shoes so worn the heel tilts. They can feel fine for 20 minutes and hurt after an hour.

• Shop at the end of the day or after a walk. Feet swell during the day, and a shoe that fits in the morning can pinch by evening.
• Bring the socks you walk in, and try on both shoes.
• Leave at least half an inch between your longest toe and the end of the shoe.
• Check that your heel does not slip as you walk, and that the widest part of your foot is not squeezed.
• Walk around the store, on a hard floor if you can, for several minutes.
• Do not count on a break-in period. A good shoe feels comfortable from the start.

Sizes vary between brands and even between models from the same brand. Go by fit, not the number. If you are between sizes, choose the larger one and lace it a little tighter. Many stores let you return unworn shoes, so you can try them on at home on carpet for an evening before you commit.

The AAOS gives figures for running shoes: the foam in many midsoles shows structural damage after about 120 miles, and by 500 miles a shoe has lost about 45 percent of its shock absorption. Its rule of thumb is 75,000 divided by your body weight in pounds for the miles a running shoe lasts, so about 500 miles at 150 pounds. Walking is gentler on a shoe than running, so walkers often get more, but the foam still ages.

• The tread is worn smooth in places, especially at the heel.
• The heel tilts to one side when you set the shoes on a table.
• The midsole has deep creases or feels flat when you press it.
• Your feet, shins or knees ache after walks that used to feel fine.

Socks change how a shoe fits. Thin cotton socks hold sweat, which softens skin and leads to blisters on long walks. Synthetic or merino wool socks wick moisture away and come in thin and cushioned versions. Try shoes on with the exact socks you plan to wear, as the AAOS advises.

The insole that comes with most shoes is basic. Many people do fine with it. If you have flat feet, high arches or a doctor’s advice to use an orthotic, take it with you when you try on shoes, since it takes up room inside. Remove the original insole first and put yours in its place.

• Heel slipping: use the last eyelet to tie a “runner’s loop” or heel lock, which holds the heel in place.
• Pressure on the top of your foot: skip an eyelet over the sore spot.
• Toes going numb on long walks: loosen the laces near the toes, or try a wider fit.

A basic cushioned running shoe is a good walking shoe for most people and the cheapest way to start. This one has a moderate heel-to-toe drop and is built for everyday miles.

Mid-priced daily trainers give more cushioning and last longer. All of these work for long walks as well as runs. Try them on before you buy. The best one is the one that fits your foot.

For more choices, see running shoes by budget and running socks and clothes. Good socks matter as much as shoes on a long walk.

Can you run in walking shoes? For a short jog, yes. For regular running they are usually too stiff and too firm.

What shoes do I need for a walking challenge? A comfortable pair you have already worn on a few walks. For a long one such as THOR, choose cushioned shoes and break them in before the window starts.

Are expensive shoes better for walking? Not always. Fit and comfort matter more than price. A shoe under $100 that fits beats a premium one that rubs.

Should I own two pairs? It helps if you walk most days. Swapping lets each pair dry out between walks, and you will notice sooner when one has worn down.

• Athletic Shoes (OrthoInfo, American Academy of Orthopaedic Surgeons): what walking and running shoes are built for, how to fit them, and when cushioning wears out.
• How to avoid exercise injuries (MedlinePlus, NIH): warm up slowly, cool down for 5 to 10 minutes, do not raise frequency, length and effort all at once, and stop if you feel pain.