Do Marathon Walkers Want Walking or Running Shoes?

Walking 26.2 miles in a marathon is no easy feat -- especially when it comes to your feet. Shoes made specifically for walking and running offer slightly different features, so which one you chose depends on your gait pattern, foot structure and body size. Your most important shoe mission is to find a pair that fits you snugly, with some wiggle room in the toes -- the "type" of shoe you opt for is secondary.

  1. Different Activities

    • You cover the same distance whether you walk or run a marathon, but that's where the similarities end. Runners incur a foot impact of about three to four times their body weight with each stride, while walkers bear just one-and-a-quarter to one-and-a-half times their weight. Most people land with a heel-ball-toe pattern when walking -- making almost all walkers heel-strikers. Runners vary their strike -- landing mid-foot, forefoot or on their heels.

      Walking a marathon will keep you out on the course for five and a half hours or longer. You need a shoe that fits well, that isn't too heavy and that minimizes your chance for injury.

    Running Shoes May Be Best

    • A running shoe offers flexibility, padding and breathability for a 26.2-mile trek. They often come with features such as motion control, stabilization and extra heel cushioning, which also benefit marathon walkers. If you tend to supinate, a foot strike in which your foot turns out, or pronate, where your foot turns in, it may be easier to find a running shoe that provides support for these deviations than it is to find a specialized, athletic walking shoe. Running shoes may also be of lighter weight than walking shoes, which makes them more comfortable for long distances.

    The Wrong Shoe for the Job

    • Some running shoes have a stiff heel counter that provides structure and support to the back of the shoe. While this benefits runners, it can negatively impact walkers by digging into the Achilles. Over 26.2 miles, this may cause bruising or bleeding. When you try on the shoe, feel for any minor rubbing or discomfort as you walk around the store. Know that any minor irritation can magnify after several hours of pounding the pavement. Watch for walking shoes that offer little flexibility in the sole and forefoot or that are heavy. You're better off with a light running shoe than a heavy walker.

    Making a Decision

    • Worry less about the "type" of shoe you choose and more about how it feels on your foot. Shoes that are too tight often cause blisters and blackened toenails. Unless your marathon is in the mountains, avoid hiking shoes, which are designed for, well, hiking -- not walking 26.2 miles on the road. The heavy bulk of the shoe and the thick tread could trip you up and prematurely tire you out. If you're planning on racewalking your marathon, consider seeking out a racing shoe made specifically for this activity. Specialty stores and online retailers usually offer these "racewalking" shoes or "trainer racers."