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@spenceey
I rode with clips and straps for a few years, which is great for when your just nipping around town.
I then moved over to MTB cleats (SPD's) and MTB shoes, great I thought I can clip in and still walk if needed, albeit not as easy as trainers, but then nothing is. These were great for commuting (4 miles) to and from work. Although a whole day in the saddle and my feet did get sore.
Since then I've moved to road cleats, but with the added feature I can clip in on both sides (which I loved about mtb pedals) , speedplays, I now use these for all my riding, because to be honest when I'm riding I don't plan on doing much walking, my commute will also be longer in a weeks time - going from 4 miles to 20 miles and I think the larger contact with the pedals will help.
The big plus for me was also the amount of float on the speed plays. So long as they are level with the ball of your foot you shouldn't suffer from knee/ it band pain, which I did before with MTB cleats.