Walking vs. Running: How Each Impacts Your Feet Gotham Footcare

When it comes to cardiovascular exercise, both walking and running offer tremendous physical and mental health benefits. Whether you’re trying to improve your heart health, boost your mood, or maintain a healthy weight, each activity plays a vital role in your well-being. However, when it comes to foot health, one might wonder: is walking or running better for your feet?

Dr. Miguel Cunha, founder of Gotham Footcare, specializes in foot and ankle care and has some expert insights to share about the impact of walking versus running on your feet. In this blog, we’ll explore his expert advice, dive into the differences between walking and running shoes, and highlight how each activity can affect your feet over time.

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Meet Dr. Miguel Cunha and Gotham Footcare

Dr. Miguel Cunha is a renowned foot and ankle surgeon based in Manhattan, with two locations of Gotham Footcare in midtown and downtown. With extensive experience in both non-surgical and surgical treatments for foot conditions, Dr. Cunha is an expert in helping patients recover from sports injuries, chronic pain, and structural foot issues. His practice is built on the principles of providing personalized, high-quality foot care that helps patients maintain optimal foot health.

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Walking vs. Running: Which is Better for Your Feet?

According to Dr. Cunha, neither walking nor running is necessarily “better” for your overall health. “Both forms of exercise are excellent for cardiovascular and mental health,” he explains. Walking and running both help strengthen the heart, boost immunity, manage chronic health conditions, and reduce stress. However, when it comes to the impact on your feet, walking does have a slight advantage.

“Running increases the force placed on your feet up to 2.5 times your body weight,” says Dr. Cunha, citing a study by Keller et al. This repetitive impact can put tremendous stress on the muscles, bones, ligaments, and joints in your feet. Over time, running can lead to common foot ailments such as:

• Plantar fasciitis
• Achilles tendonitis
• Stress fractures
• Shin splints
• Osteoarthritis

“While running burns more calories and is a great choice for those looking to lose weight quickly, it can also increase the risk of foot and ankle injuries. Walking, on the other hand, is gentler on your feet and less likely to cause these injuries.”

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How Does Running Affect the Feet Over Time?

Running and walking involve different biomechanics. “Walking usually involves striking the heel first, while running shifts the impact further on the foot, either in the middle or forefoot, depending on the intensity,” Dr. Cunha explains. Because of this, running exerts more pressure on the ligaments and joints of the foot, which may exacerbate or accelerate certain conditions over time, such as bunions and hammertoes.

While walking is generally a lower-impact activity, Dr. Cunha advises those who run frequently to pay extra attention to any pain or discomfort in their feet. “Running may accelerate the progression of biomechanical imbalances like bunions or hammertoes due to the repetitive stress placed on the tendons,” he says.

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Choosing the Right Footwear for Walking and Running

One of the most important factors in maintaining foot health is wearing the right footwear for the activity. Running shoes and walking shoes are designed differently to meet the specific needs of each activity.

What to Look for in a Running Shoe

Running shoes require lightweight materials with added cushioning to absorb the impact of each step. “Since running involves greater force with each step, a running shoe should have heavier cushioning in the heel and toe for shock absorption,” advises Dr. Cunha. He recommends the following features for a good running shoe:

• Rigid shank: The shoe should be rigid enough to support the arch. Try bending the shoe in half; it should resist bending.
• Rigid heel counter: Squeeze the heel of the shoe to check for firmness. The heel should provide support and cushion the Achilles tendon.
• Wide forefoot: “Most foot problems, especially for women and runners, occur because shoes don’t have a wide enough forefoot,” says Dr. Cunha. Make sure your toes have enough room to wiggle.

What to Look for in a Walking Shoe

For walking, you don’t need as much cushioning, but support and stability are still crucial. Dr. Cunha recommends looking for the following features in a walking shoe:

• Flex point: The shoe should bend at the same point where your foot naturally bends. This alignment prevents issues like arch pain or plantar fasciitis.
• Shock-absorbent outsole: A rubber outsole helps alleviate the impact of each step, offering better comfort and support.

Both types of shoes should provide enough room for your toes to move comfortably and should not cause any tightness or rubbing that could lead to blisters.

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Exercise Recommendations During and After Pregnancy

For pregnant women, Dr. Cunha advises being cautious about high-impact exercises like running. “If you’re an experienced runner, you can continue running during the first trimester and well into the second, but the extra weight from pregnancy shifts your center of gravity forward, increasing your risk of falls and putting more stress on the joints,” he says.

For most pregnant patients, Dr. Cunha recommends walking as a safer, more comfortable form of exercise. Walking is gentler on the body while still providing cardiovascular benefits, and it’s a great way to stay active throughout pregnancy. After delivery, walking is also the recommended form of exercise to ease back into physical activity. “Depending on the type of delivery, I usually recommend waiting 6-12 weeks before resuming running.”

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Additional Thoughts on the Benefits of Walking Over Running

While running is a fantastic way to burn calories quickly, Dr. Cunha highlights the benefits of walking for long-term foot health. Walking provides the same mental and cardiovascular benefits as running but with far less strain on the feet, ankles, and knees. It’s also an ideal activity for people recovering from foot injuries or dealing with chronic foot pain. “Walking can be just as effective as running for heart health, and it’s much easier on your feet,” Dr. Cunha says.

For those looking to maintain foot health while staying active, walking is an excellent choice, particularly for individuals with conditions such as bunions, hammertoes, or plantar fasciitis.

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Frequently Asked Questions About Foot Health

1. Is walking better than running for weight loss?
   Running burns more calories in a shorter time, making it better for rapid weight loss. However, walking can still help with weight management and is easier on the feet.
2. Can running cause long-term foot problems?
   Yes, running can increase the risk of conditions like plantar fasciitis, stress fractures, and Achilles tendonitis, especially if proper footwear isn’t used.
3. How do I choose the right shoes for my feet?
   Look for shoes with a wide forefoot, a rigid heel counter, and the right level of cushioning based on whether you’re running or walking.

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Conclusion

Both walking and running offer fantastic health benefits, but when it comes to foot health, walking has the upper hand in terms of reducing stress and strain on your feet. Dr. Cunha’s expert advice highlights the importance of choosing the right footwear for each activity and understanding the long-term impact each exercise has on the feet. Whether you prefer to walk or run, taking care of your feet is essential to maintaining overall health.

For more information on foot care, footwear recommendations, or to schedule an appointment with Dr. Cunha, visit Gotham Footcare. Dr. Cunha and his team offer expert care to help you stay active and maintain optimal foot health.