The American Academy of Podiatric Sports Medicine recommends that those who participate in a sport more than three hours per week wear shoes specifically designed for that sport. Walking shoes are perhaps the most important piece of equipment for a regular walker.
When shopping for walking shoes, it is all about fit and flexibility. A good walking shoe should have a low heal and a flexible sole so your foot will roll from heal to toe with each step. There should be enough flexibility in the toe area that you can actually twist and bend it. Most walking shoes are made from lightweight, breathable fabric.
Other common features specific to walking shoes include a notch at the back of the ankle to reduce stress on the Achilles tendon; a cushioned ankle collar; a supportive, cushioned insole (some have removable insoles for laundering and drying out after use); a cushioned midsole for shock absorption; good tread for traction and plenty of space in the toe box. Some brands feature a gel pad to reduce impact or a roll bar to stabilize feet that tend to roll inward.
What to Look for
Proper fit is important for comfort and injury prevention for walkers. A shoe that is too narrow, too wide or has too much room in the toe box can cause blisters and calluses. Consider shopping at a specialty shoe store with professionals who can guarantee a proper fit. Have your feet measured each time you purchase shoes, because your foot size can change with age and manufacturers can alter their sizing.
Try on both shoes with the socks you will be wearing on walks. Then walk around the store for a few minutes. Shoes should be comfortable right away, and there should be a finger's width between your longest toe and the end of the shoe.
It is also important to consider your arch type. According to the Mayo Clinic, there are three basic types of arches. A natural arch that is not overly arched or flat will benefit from a walking shoe that has a firm midsole. Those with low-arched or flat feet should look for shoes with motion control for stability. High arches can cause excess strain on muscles and joints because feet don't absorb shock well. Look for shoes with extra cushioning.
Bring in your old shoes when you shop for new ones. Professionals can often tell a lot about your feet based on the visible wear of your shoes.
Common Pitfalls
The most common mistake is to purchase shoes that don't fit well. Shoes that pinch or bind can result in painful walks. Take the time and invest the money in a quality pair of comfortable, well-fitting shoes.
Walking shoes should be replaced every 300 to 500 miles, or every three to six months, according to TheWalkingSite.com. Experts also recommend rotating between two pairs of shoes if you walk everyday.
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