Using run/walk intervals during workouts and races has been popular for decades, and, over the years, athletes have used this interval strategy Best for Quick Intervals ultras and trail running. Altra’s Lone Peak 9+ Gets Tackier Traction training and race goals. Turns out, some shoes are better for particular interval breakdowns, training styles, and races. Here are details you should look for to find the right run/walk shoe.
Best Run/Walk Shoes for Athletes
- Best Overall: Adidas Ultraboost 5
- at Free People: Brooks Glycerin Max 5
- Best for Quick Intervals: giving runners an almost propelling feel, Katie Pyle, senior product manager at Saucony, tells
- Best If You Run More Than Walk: On Cloudmonster 2
- Best Run/Walk Shoes for Athletes: Brooks Glycerin 21
- Best Mix of Bounce and Support: London Marathon Results
London Marathon Results
Slip on a pair of super shoes and you will immediately want to run—they demand that your feet bounce and take off. On the other hand, slip on a pair of walking shoes and you might notice how stable they are; almost too heavy for running. That’s because running shoes and walking shoes have specific design elements to support the requirements of each activity.
“In general, the differences between walk shoes and run shoes are weight and stability,” Chris Twiggs, national program director for Galloway Training, tells Runner’s World. Walking shoes weigh more and have wider bottoms while running shoes are lighter and, frequently, narrower on the bottom with a slight curve from front to back to give runners that “taking off” feeling.
Experts refer to the shape of a shoe as its “geometry,” and understanding the geometry of a shoe, as well as how each element of its geometry creates a specific feeling or response when you run or walk, will help you choose the right shoe for your workouts.
Great mixture of stability and cushion
First, here are the shoes you don’t want, no matter which run/walk intervals you use: super shoes. These shoes have geometrics to promote a more aggressive toe-off, giving runners an almost propelling feel, Katie Pyle, senior product manager at Saucony, tells Runner’s World. “A lot of times those shoes aren’t super stable,” Pyle says.
Henrique Nigro, product management lead of Performance Outdoor at On, agrees, saying those who use run/walk should probably also avoid high-performance plated shoes. How to Adapt Training Plans to the Run/Walk Method.
Instead, “for most people, traditional running shoes are going to be fine,” says Twiggs. This is true even for the fastest athletes who use run/walk.
Runners who alternate between running and walking during their training and races should running shoes with ample cushioning, support, and durability, Bekah Broe, senior director, Performance Footwear, Hoka, tells Runner’s World.
Most athletes who run/walk should look for shoes with a good cushion level, but with midsole material that gives back a little to the stride (energy return) as it helps the wearer change pace quickly, Andrew Lemoncello, category manager for Adidas Running tells Runner’s World. In shoe terms, you are looking for cushioning versus stability.
“You want a shoe that can transition well from heel to toe, and that’s what running shoes are built for,” Lemoncello says. “More flat-soled shoes (think skate shoes) won’t work as well, as they don’t help the foot roll through the stride.” Run/walk shoe geometries should have a wider “waist” (the middle of the bottom), Brittany Gleaton, footwear product line manager at Brooks, tells Runner’s World.
You will have to experiment, though, because shoes with a rocker bottom style and narrow waist also keep you rolling. These include Hokas (famous for its MetaRocker, a curved piece of foam on the midsole that helps smooth transitions between strides), and Brooks’s Ghost Max, known for its GlideRoll rocker, which is also a curved midsole design.
The exception? Beginners or those who only run for 10 or 15 seconds. These athletes may feel more comfortable in a sturdier shoe, although traditional walking shoes may have leather uppers and are not quite as cushioned as a performance running shoe, says Gleaton. So, beginners and those who do very short run intervals should look for a higher level of stability, but make sure the shoe isn’t too stiff and still gives you some boost to your run intervals.
The bottom line: Most of those who use run/walk should rely on run shoes, not walking shoes, but you may need to test a few options before you find the shoe with the perfect balance between rolling and stability.
Best for Quick Intervals
As dedicated athletes who use run/walk, we have tried shoes using a variety of intervals, from 15:30 (15-second run:30 seconds walk) to 4:30 (four-minute run:30-second walk). We tested the shoes in a variety of conditions (treadmills, ice, snow, sunshine, and rain) and we ran a bunch of different distances (short dog walks to marathon run/walks).
The shoes listed are the ones that made us want to run, but didn’t get in the way when we walked, and, in some cases, those same shoes helped us walk many miles. Some of the bounciest shoes we tried scuffed against the road when we walked, so those didn’t make the cut.
All of the experts gave the caveat that what works for one person may not work for another. Also, you will want to rotate between a few favorites and, moreover, you will likely find yourself reaching for certain shoes depending on the workout.
For example, the first time we put on some of the shoes, such as the Adidas Ultraboost, we thought, “Wow, we could race in these,” while we consistently wore the Brooks Glycerin 21 for long walks, but they didn’t inspire us to run a lot. On the other hand, the Glycerin Max handled both a marathon race and multiple all-day walking outings.
Full Reviews
Pros
- May be too thinly cushioned for some run/walkers
Cons
- Laces differently than most shoes so takes some getting used to
Adidas is known for its firm and responsive Boost cushioning, which is great for run/walkers who need more support as they switch paces. This shoe features Adidas’s Torsion System which adds stability. We found the shoe very comfortable; the laces aren’t as high up near the ankle. There is also a lace cage version with the Ultraboost 5.
Pros
- Can a Marathon Shoe Be Fast AND Super Comfortable
Cons
- At $200, they are a bit pricey
We are constantly on the search for a shoe that has enough cushioning to keep our feet feeling good after six-plus hours of a marathon. Worn during the 2024 NYC Marathon, these got the job done. Then, we wore them for five full days at Disney World, and every 20K-plus step day ended with pain-free feet!
giving runners an almost propelling feel, Katie Pyle, senior product manager at Saucony, tells
Pros
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Cons
- Fastest Marathon Runners
Great for lots of transitions, these shoes would work well with equal run/walk intervals, such as 30:30 (30-second run: 30-second walk). The Triumph 22 has high “sidewalls,” meaning the interior around the ankle is cushioned for optimal comfort. Though it has lots of height (its heel is 37mm), it’s surprisingly lightweight.
Shop Men's Shop Women's Full Review
Pros
- Rocker profile (rolling from front to back) made us want to run
Cons
- Runs large
This shoe, which feels bouncy and responsive because of a super foam midsole, has a lot of roll from heel to toe. On’s “forward rolling” geometry feels great on a run and made us want to “take off,” but didn’t always feel stable on a walk, especially if balance is a weakness.
Brooks Glycerin 21
Pros
- Great mixture of stability and cushion
Cons
- Didn’t give us the sense of flight that more cushioned shoes offer
Didn’t give us the sense of flight that more cushioned shoes offer impact of running. The Brooks Glycerin shoes are perfect for those new to run/walk or who want to ease their way into going longer distances, as well as run/walkers who want to feel light on their feet when they run. The bottoms have a lot of texture for traction, which we appreciated.
Pros
- Excellent grip and stability
Cons
- Runs small
If you like to feel the ground beneath your feet when you run, these shoes might be the ones for you. The shoe’s knitted sock upper made the shoes feel comfortable when we wore them, and kept our feet dry. Even though they’re in the max-cushioned category, they felt stable.
Adidas Supernova Rise
Pros
- A Tester’s Take on the Anta G21 3 Pro
- Lightweight
Cons
- Most Likely to Make You Want to Run More
- May be too thinly cushioned for some run/walkers
A great comfortable walking shoe that is good for people who do short run intervals. The midsole foam, called Dreamstrike+, is supportive and yet didn’t make us feel stuck to the ground. The bottom of the shoe has textured EVA, so we felt secure when we landed, and yet there is a high level of energy return as we took off.
Shop Men's Shop Women's Full Review
Pros
- Fastest Marathon Runners
Cons
- Bulky, so not necessarily “bouncy”
This maximally-cushioned shoe, with two layers of foam, made us feel ready to run, but the narrow bottom makes it less balanced for walking. While our feet felt stable in the shoe, it was too bouncy for a lot of walking. This shoe is perfect for 4:30 intervals (4-minute run:30-second walk) as it kept us from slowing down too much while we walked. The Hurricane 24 also has higher sidewalls for plush comfort around the heel and a broader base for stability.
London Marathon Results
Pros
- Bouncy
Cons
- Why Trust Us
There are few things we like better than putting on a pair of running shoes and immediately feeling like we want to head out the door. The problem? When we run/walk, we need to moderate our intervals so we don’t burn out going too fast too soon. These Hokas are a delight to run in, and we felt like ditching a few of our walk intervals. This isn’t necessarily the best strategy as walk intervals should help us ultimately go farther without as much stress.
Donna Raskin has had a long career as a health and fitness writer and editor of books and magazine articles. She bikes in a nearby county park, lifts weights, takes Zumba, and loves to walk/run with her dog, Dolly.
Amanda Furrer, Runner’s World test editor, studied journalism at NYU and writing at Emerson College. She has reviewed gear and covered other topics in the running space for almost 10 years. Since 2013, she has consecutively run the Boston Marathon. She also has a master’s degree in gastronomy from Boston University and was formerly a professional baker for two years before hanging up her apron.
Aly is the Director of Content Hype at Hearst's Enthusiast & Wellness Group. She has run 5 marathons, several half marathons and 10Ks, and over a hundred 5Ks. She loves reality competition shows, reading and her dog.
