Walking is a low-impact activity that can improve your overall fitness, and it requires only a pair of shoes. It's important that you choose the correct shoes, however, and not use any old pair in your closet. Your shoes affect your stride, which may affect how long and far you are able to walk, so treat them as an essential piece of equipment.
Sizing
Purchasing the right size shoe isn't as simple as going to a store and asking for the size you always wear. Manufacturers may produce different fits for a size even within their own lines, so try on your usual size, but don't be afraid to try a size larger or smaller than what you normally wear. A properly fitting walking shoe should provide a half inch of space between your longest toe and the end of the shoe. If you're a woman with wide feet you may want to try out men's shoes. Keep in mind that it's normal to have feet that are different sizes. Have your feet measured whenever you shop for shoes. If you do have one foot larger than the other, buy shoes that fit your larger foot.
Comfort
It's important to choose a comfortable shoe; otherwise, you may compensate for a bad fit by altering your stride, which can lead to injury. You want a lightweight shoe with plenty of flexibility in the midsole so your foot can roll naturally from heel to toe. In general you want a shoe with a well-padded heel and a high lift to help you push into the next step. When trying on a shoe, look for one with space not only in the end of the shoe, but width-wise as well, so your toes can spread naturally. Any pressure against your toes may lead to blistering.
When to Shop
Your shoes should fit your feet not only when you're standing, but while you're in the middle of a long walk. Shop for your shoes at the end of the day or after exercising so your feet are slightly swollen, just as they will be while you're walking. Be sure to bring to the store the same socks you will be using as well as any orthopedic inserts you require.
Additional Considerations
Good walking shoes will last you around 350 to 500 miles of walking, or about 10 miles a week for a year. Good shoes also won't be cheap. Expect to pay at least $50 for a pair, but don't go overboard. Don't be swayed by colors or designs, and don't assume that a running shoe will be better. Walking involves a different heel strike and motion than running, and all those extra features and padding on running shoes may be unnecessary and costly.
If you're unsure which style you do need, bring your old walking shoes to a running store and ask an associate to recommend a shoe based on the wear pattern of your old soles.
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