Beginner's Guide to Walking,
and the Best Running Shoes for Walking
By DOR Editorial Team
While this website is called "Doctors of Running," we spend a great
time personally either walking in the shoes we test or clinically treating/working with people
who are having issues walking. Running usually takes only an hour or two of our day. The rest of the time is spent standing, sitting and walking. Running shoes have become extremely popular for everyday use outside of running due to their comfort. With that in mind, we decided to pull together a guide for those coming here
looking for great running shoes specifically for walking or standing. The following guide provides a general overview of walking along with some guidelines you should keep in mind. At the very end you can find a list of recommendations for specific shoes we have found excellent for walking and through personal experience using all-day through our clinical work.
Contents
Walking Background
Walking vs. Running
Mobility Requirements for Walking
Strength Requirements for Walking
Running Shoe Characteristics to Be Weary Of
So What Should I Look for in a Walking Shoe?
Walking Shoe Recommendations [Click Here to Jump]
References
Walking Background
Walking
is (usually) the primary form of transportation for human beings, and a
large number of people utilize walking as an effective and main form of
aerobic exercise. While many people run for recreation, sport,
transportation and more, walking remains the most common exercise and
movement throughout the world.
Even when evaluating runners,
looking at evaluating walking gait is a great place to start to begin to
understand how someone moves. While we know that the most important
movement to look at is the one that is the priority of the patient and
the one that causes symptoms, walking gives an initial glimpse how how
someone uses their body.
If you've spent any time following our
work, you've heard us say that shoes are secondary to working on our own
mobility, strength, and neuromuscular control. Therefore before we talk
about shoes, we have to talk about the demands of walking, and how it
differs from running.
Walking vs Running
Walking
is different from running in a few ways. Walkers always have at least
one foot on the ground (both at one point), whereas running has a no
foot contact or "flight" phase. Walkers also spend more time with their
feet on the ground, so with longer ground contact times, the amount of
stability may be different than when you are running. In some instances,
the increased time on the ground will increase the amount of guidance a
person needs, whereas other times, the decreased impact and slower
movement of joints demands less guidance.
Impact forces during
walking are much less given that it does not involve jumping from one
leg to another like running. That means that with less muscle force
needed for shock absorption, less cushioning may be needed for some
people. With less impact and less muscle force needed, walking also
involves much less range of motion from the joints of the lower body.
There
are several similarities however. Walking also involves being on one
leg at a time, which is why dynamic single leg balance and strength are
important to both. The calf is very involved with running as a
propulsive muscle and is very involve in walking to control forward
movement of your tibia (shin). The hips are primary stabilizers of your
pelvis and trunk (although ankle stability is very important), and the
knees (quadriceps) tend to be primary shock absorbers. Finally, both
running and walking utilize rockers to efficiently move forward, and
walkers and runners that rear foot strike move through the same three
rocker phases: heel rocker, ankle rocker, and forefoot rocker. These
rockers take advantage of our anatomy to roll through different joints,
but to use these rockers you do need to have adequate motion and
strength.
Mobility Requirements for Walking
To
walk efficiently and without putting yourself at risk for injury, there
are requirements of motion for your hip, knee, and ankle. Some
important motions that walking demands (during various points in the
gait cycle include:
- 15-25 degrees of hip extension
- Near full knee extension (no more than lacking 5 degrees of knee extension)
- 10 degrees of ankle dorsiflexion
- 4-6 degree of ankle eversion (yes, pronation is normal)
- 60 degrees of great toe extension
Strength Requirements for Walking
Walking has several phases of movement that need different muscles to provide either shock absorption, help the body progress forward, or provide stability.
The first phase of walking is moving from initial contact with the ground to what is called loading response. This requires the quadriceps to absorb shock as the knee bends and the ankle dorsiflexors to control the forefoot's movement to the ground. As the body moves over the ankle and toward terminal stance, the calf (specifically the soleus) helps keep forward movement under control and keeps your body upright. Finally as your leg prepares to lift off the ground and move forward into the swing phase, your hip flexors move the leg forward.
In addition to the above muscle groups that help move the body forward, the gluteal muscles are helping provide stability throughout the time when your foot is on the ground. Appropriate gluteal strength and coordination provide a stable platform for your trunk, pelvis, and ultimately your entire lower limb including the foot and ankle.
If you plan on using walking as a regular form of exercise, ensuring that you have adequate strength in each of these muscle groups is important to remain symptom free and avoid biomechanical faults that may predispose you to injury. To get help with this, you may consult your physical therapist (do I sound like a broken record yet? Physical Therapists can be a huge asset!).
 |
| Maybe NOT the Vaporfly for your daily walking. |
Running Shoe Characteristics to Be Weary Of for Walking
We
can now finally start talking shoes. In the past, it was pretty safe to
say that if a shoe was a good running shoe, it probably would be
appropriate for walking as well. However, this has changed with the
advancement in shoe technology including foams, geometries, and
stiffening elements (like carbon fiber plates). It is starting to become
more common to see a shoe designed specifically for running, such as
the Nike Vaporfly, Adidas Adios Pro 2, or ASICS Metaspeed Sky. These
shoes have cutouts and shaping that makes them quite unstable and
awkward at slower paces, but smooth out once really moving at faster
running paces. This goes back to the concept that though there is
decreased impact on the ground with walking, there is more overall time
spent on the ground during a step and therefore the platform must be
"stable" in slower or even stationary situations.
Let's look at a few characteristics of shoe design that may impact whether you use it as a walking shoe:
Cushioning: Foam
technology is being advanced in the running sphere for the sake of
improving efficiency. As we recently discussed on a podcast with Dr.
Geoff Burns, the stiffness and resiliency of a foam are what help
produce more efficient running. The most advantageous measures of this
have been found typically in PEBA based foams such as what you find in
the Nike Vaporfly or Saucony Endorphin Pro or Speed. However, walking
does not necessarily require this same efficiency within the foam, and
the softness of the foam usually introduces a higher amount of
instability, making them less than optimal at walking paces.
Stiffening Agents: Super shoes, aka current day racing shoes with a softer PEBA based foam also typically are paired with a
stiffening agent like a carbon fiber or plastic plate. These plates are
becoming exceedingly popular and are now found not only in racing shoes,
but also shoes designed for daily use. Before you pick this up for
walking, recognize that this can alter the demands on the foot in a
significant way, and the mechanism of moving forward is altered. We
typically recommend staying away from plated shoes for walking except in
very unique circumstances.
Geometry: Also commonly seen
in the running shoe industry are rocker soled shoes. A rocker is placed
in a shoe to decrease demand on the foot and ankle, especially during
the propulsion phase of running. Rockers come in all different shapes
and sizes, with some being subtle, some being extreme, some being
flexible, and some being rigid. The type of rocker significantly changes
the effect of the rocker on the body. Rockers can be nice for smooth
transitions forward, but if it is too stiff and not in the right place,
it will feel quite unnatural while walking. In fact a rocker that is too
extreme and stiff may lead to a fall risk (forward or backward) for
those with balance difficulties. Conversely, an appropriately placed
stiffer rocker can help those with conditions such as a stiffer big
toe.
Heel Flaring: While runners vary in their foot
strike pattern (although majority are rear foot strikers), all walkers,
barring a medical condition of some kind, land on their rear foot.
Therefore walkers can be more sensitive to posterior heel flaring, which
increases overall demand to the tibialis anterior (muscle in front of
the shin), and can sometimes cause shin pain. It is important for
walkers to find a shoe that either does not have any posterior heel
flaring or to find a shoe with a bevel that integrates that back of the
midsole so that it doesn't lead to early impact.
So What Should I Look For In a Walking Shoe?
When
you keep getting deeper into the weeds about shoes, there are so many
choices where it can become paralyzing when you finally come around to
picking a pair. Ultimately, just as the case is with running, you simply
need to consider your personal needs and preferences. Knowing your
needs in a shoe will come from experience and also can be aided by
working with a physical therapist to identify any specific strengths or
impairments you may have. Here are a few of the realms to consider when
picking a shoe that's right for you:
High vs Low Drop: The
heel drop in a shoe refers to the offset in height between the heel and
the front of the shoe. Traditionally, the standard amount was 10-12mm,
but currently it has shifted to 8-10mm, with additional options all the
way down to zero drop (heel and forefoot are at the same height). A zero
or lower drop shoe (4-6mm or less) will require more mobility and
strength from your calf muscles as you walk. Those who have 10 degrees
of ankle dorsiflexion and adequate foot strength may enjoy a zero or low
drop shoe. These shoes require more work from your foot and ankle and
less from your hip and knee. A high heel drop shoe (>10-12mm) will
require less mobility and strength from your calf muscles. The higher
heel keeps your calf in a shortened position, using less motion there
and require more shock absorption from your hip and knee. Those with
limited calf or ankle mobility may do better with a higher heel drop as
it will help you transition forward over these limitations. Those with
knee issues, specifically at the patellofemoral joint, may do better
with lower drop shoes as the lower drop may keep your knee in a more
optimal position and shift work down toward your ankle instead.
High Stack vs Minimal: Stack
height refers to the amount of material under the foot in a shoe. A
shoe with a high stack height will have a large amount of midsole
underneath the foot. A classic example of this is most of the shoe
offerings from Hoka. This usually provides more cushioning underfoot,
but does not always mean the shoe will feel softer. There are some
higher stack height shoes that still have firm cushioning, so do not
make that assumption. Higher stack height shoes will work for people who
want more protection underfoot. Minimal stack height shoes are ones
that have only a small amount of foam under the foot. These are often
more flexible shoes with better feel for the ground given the lack of
extra cushioning. These are great for people that want to feel more of
the ground.
Soft vs Firm: The midsole material
underfoot can be soft, firm or somewhere in between. Softer cushioned
shoes will often given the feeling of more protection underfoot as the
sole will often compress under load much more. Firmer midsoles will feel
more solid underfoot, will compress less and will typically be more
stable. Softer shoes, while providing more sole compression, will often
feel more unstable. Firmer shoes, with less compression, will often be
more stable underfoot. Whether or not that is a good thing will depend
on your own preferences and biomechanics.
Neutral vs Stability: Neutral
and stability refer to the amount of resistance to motion side to side.
Traditionally, stability shoes will have firmer pieces of midsole or
material on the medial (inner) side of the shoe to slow down the rate of
pronation. It was thought that it was important to control pronation
(the inward collapse of the foot), however further research and clinical
evidence has shown that this is a normal and important part of gait for
adequate shock absorption. A neutral shoe refers to one that has no
traditional methods of stability, including posts (firmer medial parts
of the sole) or wedges (slanted soles). Now stability shoes include
other technologies including guiderails (elevated section of the sole
along the foot to guide you forward), frames (a firmer material
surrounding a softer material to guide you forward through the softer
material) and more. Whether or not you need stability is determined by
whether you have a history of pronation related injuries (posterior
tibialis muscle or tendon injuries, peroneus longus muscle or tendon
injuries, calf injuries and more) AND what makes you feel more
comfortable.
Rocker vs Traditional: Rocker
shoes refer to soles with large curves to them. There are a few
variations of this. The most common is to have a fully curved sole,
often called a rocker bottom shoe. This features both a curved heel
(heel bevel) and curved toe (forefoot rocker or toespring). A full
curved shoe will roll you forward with less effort from the foot and
ankle. This shifts work upward to the knee and hip, which will do the
primary work of propelling you forward. A rockered or curved heel will
ease your heel into landings, which may take pressure off some of the
muscles in the front of your leg. A rockered forefoot (upward curved)
will take pressure off the front of your foot and reduce the
strain/workload on the calves and Achilles tendon. A traditional running
shoe often does not have rockers, instead featuring a flatter forefoot
with more flexibility and a squared heel. The flexibility up front will
work for those that want to use more of their ankles/calves if they have
appropriate strength and mobility. The squared heel will often create a
faster heel transition, although it can be more abrupt and requires
more strength/control from the muscles on the front of your shins.
Why Use Running Shoes for Walking?
A frequent question we get is whether running shoes can be used as
walking shoes. Outside of track spikes and super shoes, most running
shoes can be used as walking and standing shoes. In fact, from our
conversations with companies, most running shoes are actually bought for
the purpose of standing and walking by people looking for something
more comfortable. So the answer is clearly yes. From a clinical
perspective, I will always suggest running shoes for those walking given
the wider variability in features. Running shoes, especially now, tend
to feature more cushioning underfoot, have better-rockered profiles,
better and appropriate flex grooves and uppers designed for comfort
rather than fashion (usually).
Recommendations from the Team, by Category
(Click shoe to learn more)
Cushioned Neutral Walking Shoes
(Shoes that have a high amount of underfoot cushion that also moves comfortably.)
Hoka Clifton 10
(A classic maximal cushioned shoe. Latest version adds touch more volume)
Saucony Echelon 9
(Wide-fitting, stable neutral shoe that has a great deal of space for orthotics as well)
New Balance 880v15
(A traditional stack height, flat shoe that new runners may find comfortable due to how similar it is to the average footwear)
Topo Phantom 4 (DOR Recommended, especially for those who like a low drop)
(A low drop, excellent fitting shoe that is a versatile do it-all with a stable underfoot)
Adidas Supernova Prima
(Very stable walking shoe underfoot)
Nike Vomero 18
(A very cushioned shoe that you feel the super foam in while walking)
On Cloudstratus
(A comfortable On shoe with additional clouds and plenty of room in the upper)
Nike Pegasus 41
(Comfortable fit and feel makes this a classic offering for run and daily usage)
On Cloudsurfer Max
(Firmer, but very cushioned and generally good fit. Fairly rhythmic walking shoe)
Minimal Walking Shoes
(Shoes that have a very minimal amount of cushioning underfoot and a high amount of ground contact.)
Xero HFS II
(Very minimal shoe with high flexibility and anatomical forefoot for splaying.)
Xero Scramber Low
(A trail version of the above shoe, but versatile for everyday road to hiking)
Topo ST-5
(Topo's low stack shoe. Similar to HFS, but with wider fit over heel)
Rocker Sole Walking Shoes
(Shoes with strong rockers to take pressure off the feet)
Altra Via Olympus 2 (DOR Recommended, an Andrea Favorite)
(A favorite of the team for zero drop, max cushion standing and walking)
Asics Glideride Max
(For those who need a really high toe spring, rockered walking shoe due to toe injuries, this is a great option to take a look at)
Asics Gel Nimbus 27
(A new upper offers more room to go alongside a very comfortable underfoot cushioning)
New Balance 1080v13
(A softer, highly cushioned rockered shoe with some mild flexibility up front)
On Cloudflyer 5
(For those who want a firmer, highly rolling shoe that feels comfortable for all day walking)
On Cloudflow 4
(If you like a moderately lower stack shoe that hits firmer with some rocker, a great pick)
Brooks Ghost Max 2 (DOR Recommended for those who use orthotics)
(Unique in being a specific shoe for those who use orthotics. Best for walking, very limited running use)
Stability Running Shoes for Walking
Hoka Gaviota 5
(A rockered, mild stability trainer with a lot of cushioning underfoot. More mild stability than Arahi)
Mizuno Wave Horizon 8
(Comfortable, stable platform which does not have a major intrusive stability element. Waves provide guidance moving forward)
Saucony Hurricane 24
(Comfortable sole, stable platform like the Horizon 6. and good for standing as well due to tremendous base)
Asics Kayano 32
(Newly updated, features a wide base combined with comfortable sole and no post for those who just want a steady, unobtrustive base)
Mount to Coast P1
(A very comfortable shoe on the slightly firmer end with good forefoot stability. Great for sockless wearing as well)
On Cloudrunner 2
(A stable neutral shoe that has nothing intrusive but feels fairly balanced underfoot. Fairly comfortable fit as well)
Karhu Ikoni Trail
(Combines their fulcrum tech into the shoe which makes for faster transitions)
Topo Ultraventure 3
(A solid fitting, nimble trail shoe)
Topo Athletic MT-5
(Anatomic fitting, easy going trail runner)
Hoka Mafate Three2
(A trail, street-styled shoe for mixed use)
Hoka Transport
(A lifestyle shoe that is good for commuting if you have a narrow to standard fit and prefer a slightly firmer ride. Can off-road slightly as well)
Beginner's Guide to Running Shoes: Are you a brand new runner and unsure where to start? Visit this guide first to get started.
Stability Shoe Resource Page: Our comprehensive guide to stability shoes and alternatives for neutral runners as well
Carbon Fiber Plated Shoes Resource Page: Want to go as fast as possible for race day? Visit this page for all of our super shoe reviews
Getting the Right Fit: Unsure if your shoe fits? Visit this page to help you determine how to find the right shoe for your feet. Comfort is one of the most important things we emphasize at Doctors of Running before you get out the door and on the road. Sometimes the right shoe for you is not what works for many others. That is why it is important to try different shoes when you can to get a better understanding of works best for your needs.
Beginner's Guide to Nutrition/Hydration: Guest writer Jennifer Giles (Registered Dietitan/Nutritionist) helps bring a new guide for fueling to Doctors of Running as part of our summer hydration series.
Ultimate Guide to Hydration Products for Runners: We review 10+ hydration products that may help you on your running adventure.
Best Affordable Running Shoes: We compiled a list of the most affordable options you can find in the market today. Updated monthly.
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