Are Running Shoes Good for Walking? When They Work and When They Don't

Quick Discussion

Are running shoes good for walking? Yes, most everyday running shoes make good walking shoes. They are cushioned, light and built for forward motion, and walking puts far less force through your feet than running does. The exceptions are carbon-plated racing shoes, very soft or extreme rocker shoes if your balance is not great, and trail shoes on pavement.

• Walking steps load the body with about 1 to 1.5 times body weight, against 2 to 3 times for running, in a classic force-plate study.

• Harvard Health sums it up: you can walk in running shoes, but do not run in walking shoes.

• Look for a rounded heel, a sole that bends at the toes and a firm heel counter.

• Walking miles still wear the shoe out, so count them toward replacement.

• For standing all day, a stable, supportive shoe beats the softest one.

On this page: Are they good for walking? | Walking vs running shoes | Which to avoid | Trail shoes | Everyday wear | Standing all day | Long walks | How to choose | Do they wear out faster? | Which to buy | Atoms for walking | FAQ

Are Running Shoes Good for Walking?

Yes. A neutral, everyday running shoe is one of the best walking shoes you can buy. Running shoes are made to absorb much bigger impacts than walking creates, so they feel well cushioned at walking pace. They are also light and roll you forward, which helps on long walks, errands and travel days.

Most experts agree. Harvard Health says running shoes can be used for walking, but walking shoes should not be used for running. The American Podiatric Medical Association describes running shoes as made for high-impact forward motion, and it counts walking miles toward replacing them. Nike and ASICS give the same answer in their own guides.

Should you walk in running shoes?

If they feel comfortable and stable, yes. Many runners retire their old running shoes to daily walking once the cushioning feels too flat for runs. In a LetsRun forum thread on exactly this, most replies said they walk in retired pairs, and several later move them to yard work.

Why do some people say not to use running shoes for walking?

Three common objections are worth knowing. Some running shoes have a heel that flares out at the back, very soft foam can feel wobbly at slow speeds, and walking adds miles to a pair you want to save for runs. Brooks stands out by saying yes, but it would not recommend it. Each of these issues depends on the shoe, not on running shoes as a group.

What Is the Difference Between Walking Shoes and Running Shoes?

Running shoes have thicker, more cushioned soles and are usually lighter. Walking shoes tend to be firmer, flex more at the toes and have an angled heel for a heel-first landing. The difference comes from the movement itself. Walking is a smooth heel-to-toe roll with one foot always on the ground, while running adds a flight phase and much harder landings.

How much impact does walking put on your feet compared with running?

Much less. In a lab study of 12 men on force plates, peak force rose from about 1.0 to 1.5 times body weight when walking, and about 2.0 to 2.9 times when running (Nilsson and Thorstensson, 1989). Keller and colleagues (1996) found a similar range. So a shoe built for running has plenty of cushioning in reserve for walking.

Can you use walking shoes for running?

It is not a good idea for regular runs. Walking shoes are not built for the higher forces and varied foot strikes that running brings. An occasional short jog is fine, but if you run more than a couple of times a week, the AAOS advises a shoe made for that activity.

Which Running Shoes Are Not Good for Walking?

Carbon-plated racing shoes are the main ones to skip. Very soft, very tall shoes and shoes with an extreme rocker can also feel unstable at walking pace, especially if your balance is not great. Trail shoes are fine on trails but less ideal on pavement. Ordinary neutral daily trainers are the safest choice for walking.

Are max-cushion running shoes good for walking?

For many people, yes, but stability is the trade-off. Two older lab studies found that thick, soft midsoles made it harder to keep balance on a beam, and thinner, firmer soles did better (Robbins and colleagues, 1992 and 1994). Those studies used shoes from the 1990s. Still, if you feel unsteady, choose a moderately cushioned shoe with a wide, stable base.

Can you walk in carbon-plated running shoes?

You can, but many specialists advise against it. The stiff plate and rocker are tuned for fast running, not a relaxed walking stride. Fleet Feet says to leave plated shoes for race day, and the physical therapists at Doctors of Running recommend avoiding them for walking except in rare cases. ASICS disagrees and lists its plated METASPEED as a good walking pick.

Are Trail Running Shoes Good for Walking and Everyday Use?

Trail running shoes are excellent for walking on trails, gravel, parks and wet grass, and many hikers now prefer them to boots. On pavement and indoors they work but are not ideal. The deep lugs are built for loose ground rather than pavement, and the shoes are often stiffer and heavier than road shoes.

For hiking, light trail shoes have a big following. In a LetsRun thread on hiking shoes, several runners said they simply hike in trail running shoes. Boots or stiffer soles mainly made sense for heavy packs or very rough ground. For city walking and daily errands, a road running shoe or an everyday sneaker is the better pick.

Can You Wear Running Shoes as Everyday Shoes?

Yes. Running shoes are comfortable for errands, travel, school drop-offs and casual offices, and plenty of runners wear them all day. The main costs are style and lifespan. A bright, chunky running shoe can look out of place with smarter outfits, and every mile you walk in them comes off the miles left for running.

Comfort is the big draw. In a LetsRun thread on casual wear, several runners said they wear running shoes daily for comfort, and one had worn nothing else for over 40 years. If you also run, keep one pair for runs and wear an older pair or an everyday sneaker for the rest of the day.

Is it bad to wear running shoes all the time?

No, as long as they fit well and are not worn out. We found no evidence that wearing well-fitting running shoes all day harms healthy feet.

Two habits help. Let shoes dry out between wears. For sweaty feet, the APMA recommends breathable shoes and moisture-wicking socks. For odor, see our guide to deodorizing shoes.

Are Running Shoes Good for Standing All Day?

They can be, but the softest running shoe is rarely the best standing shoe. Standing still loads the same spots for hours, so support and a stable base matter more than bounce. Look for arch support, cushioning, a firm heel grip, laces and room for your toes. Change position often, because no shoe fixes standing still all day.

That checklist comes from Canada's workplace safety agency, CCOHS, which also suggests a cushioned insole on concrete floors. Nike recommends walking shoes over running shoes for long periods of standing. A supportive daily trainer with a firmer midsole is a good middle ground. Our guide to the most comfortable shoes for standing all day goes deeper.

Are Running Shoes Good for Long-Distance Walking?

Yes. For long or brisk walks, running shoes are often better than traditional walking shoes because they are lighter and more cushioned. Nike recommends running shoes for long-distance or faster walking. The keys are fit and room for swelling, because feet grow over a long day.

Test a new pair on shorter walks before a big one.

• Shop late in the day, when your feet are largest, and wear your walking socks (AAOS).

• Leave about half an inch between your longest toe and the end of the shoe (AAOS).

• Wear moisture-wicking socks rather than 100% cotton (APMA).

• For multi-day walks on trails, consider trail running shoes.

How Do You Choose a Running Shoe for Walking?

Choose a neutral or stability running shoe that bends at the toes, has a stable heel and has a rounded rather than flared heel. Moderate cushioning is enough for most walkers. Skip carbon plates. Then check the fit late in the day, with the socks you will walk in, and walk around the store on a hard floor.

For more detail on fit, see how sneakers should fit.

Do Running Shoes Wear Out Faster If You Walk in Them?

Walking puts less force through a shoe on each step than running does, and Nike says it adds less midsole wear. But the miles still add up. If you walk 2 to 3 miles a day, that is roughly 60 to 90 miles a month. At the usual 300 to 500 miles (Harvard Health), a pair would last about 3 to 8 months.

Guidance varies. The APMA suggests replacing shoes after 600 to 800 miles of running or walking, or every 6 to 8 months. Replace sooner if the cushioning feels flat, the outsole is worn smooth or new aches appear. Our guide on how long running shoes last covers the signs in detail.

Can you walk in old running shoes after you retire them?

Usually, yes, for short walks and errands. Shoes that feel too flat for running often still feel fine at walking pace. Stop when the heel counter has collapsed, the sole is worn unevenly, or your heels, knees or back start to ache. Foot surgeons at ACFAS list worn-out shoes as one cause of heel pain.

Should You Buy Walking Shoes or Running Shoes?

For walking only, either works, and a neutral running shoe is often the more comfortable pick. People who walk and run should buy running shoes. If you stand for long hours or feel unsteady on your feet, a firmer, more stable shoe is a better bet. Use the table below to match the shoe to how you spend your day.

Are Atoms Good Shoes for Walking?

Atoms are everyday shoes, not running shoes, built for daily life rather than training. Atoms Model 001 is designed for everyday walking, standing and mobility. If you run, wear a dedicated running shoe for runs, and save your Atoms for walks, commutes and long days on your feet.

Atoms Model 001 has an 8 mm heel-to-toe drop, a foam midsole and a copper-infused lining that fights odor. Model 000 pairs a lightweight foam midsole with stretch laces, so you tie them once and slip them on. atoms.mome in 24 whole and half sizes, as listed on Why Atoms. US orders get 30-day returns.

Frequently Asked Questions

Are running shoes good for walking on a treadmill?

Yes. A treadmill belt is flat and even, so any comfortable neutral running shoe works well. You do not need grip lugs or extra cushioning for treadmill walking.

Are running shoes good for walking on concrete?

Yes. Concrete is hard and unforgiving, so the extra cushioning in running shoes helps. Road running shoes suit concrete better than trail shoes, whose deep lugs are built for loose ground, not pavement.

Do podiatrists recommend running shoes for walking?

Some do. Podiatrist Melissa Lockwood, DPM, quoted in Nike's guide, calls running shoes perfectly fine for walking and daily wear. If you have foot pain, diabetes or balance issues, ask a podiatrist to check your shoe choice.

Are running shoes good for walking with plantar fasciitis?

Often, yes. The AAOS says shoes with thick soles and extra cushioning can reduce plantar fasciitis pain when standing and walking, and that worn-out shoes should be replaced. Heel pain has many causes, so see a podiatrist if it does not ease.

Should you size up running shoes for walking?

Often by about a half size. Harvard Health says athletic shoes usually need to be a half size larger than your regular shoes, and REI gives the same tip for walking shoes. Fit for your longest toe, with about half an inch of space, and try shoes on late in the day.

Can you walk in new running shoes to break them in?

Yes. A few short walks in a new pair is a sensible way to check fit and spot rubbing before a long run or long walk. Harvard Health and Fleet Feet both say a good shoe should feel right with no break-in period.

Are running shoes OK for the gym?

For treadmill and bike work, yes. For classes with side-to-side moves, a cross-trainer is better. The APMA says running shoes should not be used for sports with lateral movement.

Sources

This guide draws on guidance from the American Podiatric Medical Association, the American Academy of Orthopaedic Surgeons, the American College of Foot and Ankle Surgeons, Harvard Health Publishing and the Canadian Centre for Occupational Health and Safety.

It also draws on studies in Acta Physiologica Scandinavica, Clinical Biomechanics, the Journal of the American Geriatrics Society and the British Journal of Sports Medicine. Brand and retailer views come from Nike, Brooks, ASICS, Fleet Feet, REI and Doctors of Running, and forum views from LetsRun. We link each source where we use it.

Hassaan Sabih writes for the Atoms editorial team about footwear, fit and everyday comfort. Atoms makes everyday shoes rather than running shoes, so this guide relies on published research and medical and running sources.

Updated October 4, 2026: rewrote the guide with sourced impact figures, a walking vs running shoe table, a list of running shoes to avoid for walking, and new sections on trail shoes, standing all day and long walks. Removed claims we could not source, including a daily foot sweat figure, and an out-of-date sizing claim.

Looking for an everyday shoe for walking and standing? See Atoms shoes.