Why You Need an "In-Between" Shoe

By: Hayden Gray, DPT

Today we're diving into the importance of having an “in-between shoe”, a versatile option for everyday life that bridges the gap between specialized footwear like running shoes, dress shoes, and flip-flops.

Not All Shoes Are Built for Daily Consistent Wear

Every shoe serves a purpose. Here's a quick breakdown:

• Dress Shoes

  Great for work or a night out. Made of rigid materials like leather or wood, and designed for short bouts of walking...not long distances.

• Flip Flops

  Easy to slip on for the beach or warm weather, but offer minimal support and structure. Definitely not built for extended wear.

• Weightlifting Shoes

  Designed specifically for lifts like squats and Olympic movements. Rigid, elevated heels, and very little use outside of the gym.

These shoes aren’t bad they’re just built for specific scenarios. The problem arises when we use them for activities they weren’t designed for.

The Same Goes for Running Shoes

Running shoes are engineered to improve performance during running not walking. They typically include:

• An elevated heel to shift bodyweight forward
• Extra cushioning to absorb high-impact forces
• A narrow toe box for streamlined movement

Plus, most running shoes are tested under running conditions not during everyday walking or standing. That’s where the “in-between shoe” comes in.

What Is an In-Between Shoe?

An in-between shoe is meant for everything outside of planned physical activity. Think walking through the neighborhood, commuting, going to the grocery store, or just moving throughout your day.

Here’s what to look for:

Wide toe box

Allows for natural toe splay and better foot mechanics

Low heel-to-toe drop 

Promotes a natural gait while walking

Minimal to moderate arch support 

Based on your individual needs

Secure fit at the heel 

Improves stability and control

Why It Matters

Wearing a proper in-between shoe helps with:

Proprioception

Enhances your body’s ability to sense movement and position

Balance 

More ground feedback equals better coordination

Foot & Ankle Strength 

Encourages natural muscle engagement and stability

It might not feel like the most cushioned option at first, but over time, it becomes one of the most comfortable and healthiest choices for everyday life.

Suggested In-Between Shoe Options

If you’re looking to upgrade your footwear, here are some highly regarded brands and models that check all the boxes: