Running Impact Calculator
How Running in Converse Affects Your Body
Based on the article content, Converse shoes lack cushioning and shock absorption, leading to increased impact forces on your joints. Running in them can cause:
- 22% more tibial shock compared to running shoes
- Plantar fascia pain within 20 minutes
- Shin splints after just one run
- Increased risk of lower back stiffness
People have been running in Converse for decades. Maybe you saw a friend jog around the block in their classic high-tops. Or maybe you’re thinking about tossing on your old pair for a quick 5K because they’re already in your closet. But here’s the real question: are Converse good for running?
Converse weren’t made for running
Converse Chuck Taylors were designed in 1917 for basketball. That’s right - basketball. They were built for lateral movement, quick stops, and court grip. Not for pounding pavement for miles. The sole is flat, thin, and made of rubber with zero cushioning. The upper is canvas, which doesn’t breathe well and offers no arch support. There’s no shock absorption. No heel counter. No motion control. No stability features you’d find in even the cheapest running shoe from 2025.
Compare that to a modern running shoe like the Nike Pegasus 41 or the Saucony Ride 17. Those have engineered mesh uppers, foam midsoles with rebound technology, and heel-to-toe drop designed to guide your stride. Converse? They’re basically a flat slab of rubber glued to a piece of fabric. That’s fine for hanging out, skating, or lifting weights - but not for running.
What happens when you run in Converse?
If you’ve ever tried jogging in a pair of Chuck Taylors, you probably noticed something odd: your feet feel every crack in the sidewalk. Every step lands with a hard thud. Your calves tighten up faster than usual. Your knees start to ache after just a mile. That’s not your imagination - it’s physics.
Running generates 2-3 times your body weight in impact force with each step. A typical running shoe is designed to absorb and disperse that energy. Converse? They reflect it right back into your joints. A 2023 study published in the Journal of Sports Biomechanics found that runners wearing minimalist footwear with no cushioning showed a 22% increase in tibial shock compared to those in standard running shoes. Converse fall into that minimalist category - but without the benefits.
People who run in Converse often report:
- Plantar fascia pain within the first 20 minutes
- Shin splints after just one run
- Foot fatigue that doesn’t go away after resting
- Lower back stiffness from altered posture
It’s not just discomfort - it’s injury risk. The lack of arch support forces your feet to overpronate. That pulls on your Achilles, strains your calves, and throws off your entire alignment. Over time, that leads to chronic issues. You might not feel it today, but your body remembers every hard step.
Why do people still run in Converse?
There’s a romantic idea here. Converse are simple. They’re iconic. They look cool. They feel nostalgic. And for some, running in them is a statement - “I don’t need fancy gear to move.” But that’s not fitness. That’s aesthetics masquerading as philosophy.
Some runners swear by barefoot or minimalist running. And there’s science behind that approach - when done right. But minimalist running requires years of transition, strengthening your feet, and perfect form. Converse aren’t minimalist shoes. They’re just old shoes with no design purpose for running. Wearing them doesn’t make you a rebel - it makes you vulnerable.
There’s also the “I only run a few miles” excuse. But distance doesn’t matter. Impact does. Even a 1-mile jog in Converse sends the same shockwaves through your body as a 10-mile run. One study tracked runners who did 3-mile jogs in flat shoes and found that 68% developed foot or ankle pain within four weeks - regardless of mileage.
What shoes should you wear instead?
You don’t need expensive gear. You don’t need the latest tech. But you do need something that protects your body.
Here are three affordable, effective options under $70:
- Nike Revolution 6 - 10mm heel-to-toe drop, breathable mesh, responsive foam. Good for beginners.
- ASICS Gel-Contend 9 - Gel cushioning in the heel, supportive midfoot, durable outsole. Built for daily miles.
- New Balance 410v6 - Lightweight, flexible, and surprisingly cushioned for the price. Great for short to medium runs.
All of these have something Converse don’t: a purpose-built structure for running. They’re designed to help your feet move naturally - not fight against the shoe.
Can you ever run in Converse?
Technically? Yes. You can run in anything. But should you? Only if you’re doing one of these:
- Walking around the block for fun - not training
- Doing a 5-minute warm-up before lifting weights
- Running on a treadmill with a padded surface - and you’re only going 10 minutes
Even then, you’re still putting unnecessary stress on your body. If you love the look of Converse and want to run, get a pair of Converse Run Star Hike. Yes, they exist. They have a foam midsole, a rubber outsole with traction lugs, and a slightly cushioned insole. They’re still not elite running shoes, but they’re miles better than the original Chuck Taylors.
Bottom line: Don’t risk your joints for nostalgia
Running is one of the most natural things your body can do. But it doesn’t mean you should do it with the wrong tools. Converse were never meant to be running shoes. Wearing them for running is like using a spoon to dig a hole - you might get it done, but you’re making your job harder and your body pay the price.
If you want to run regularly, protect your feet. Your knees, hips, and lower back will thank you. And if you just like the style? Wear Converse to the coffee shop. Wear them to the gym. Wear them to hang out. Just leave them off your feet when you lace up for a run.
Your body doesn’t care how cool your shoes look. It only cares if they keep you moving - without pain.
Can you run a marathon in Converse?
No, you shouldn’t. Running a marathon in Converse would almost certainly cause severe injury. The lack of cushioning, arch support, and shock absorption makes it extremely risky. Even elite minimalist runners use specialized footwear designed for long distances. Converse offer none of that.
Are Converse good for walking?
For short, casual walks - yes. Converse are fine for walking around town, shopping, or light daily use. But for long walks, especially on hard surfaces, they lack the cushioning and arch support that prevent foot fatigue and plantar fasciitis. If you walk more than 3 miles a day, consider shoes with better support.
Do Converse provide arch support?
No, Converse do not provide arch support. The insole is flat and thin, made of basic foam or cardboard-like material. People with flat feet or high arches will feel discomfort quickly. Over time, this can lead to overpronation, shin splints, or plantar fasciitis.
Why do some runners say Converse feel better?
Some people mistake the lack of cushioning for a “natural” feel. They think flat shoes make them run better. But that’s usually because they’re running very short distances or have strong, adapted feet. For most people, the sensation is just discomfort they’ve learned to ignore. It’s not better - it’s just different, and often harmful over time.
Are Converse good for the gym?
For weightlifting, especially squats and deadlifts, Converse are actually decent. Their flat sole gives you a stable base and helps with balance. They’re better than running shoes for lifting. But they’re still not ideal for HIIT, jumping, or lateral movements. For general gym use, cross-trainers are a safer bet.