•  Day Hiking: What to Take •  How to Buy the Right Athletic Shoes •  Walking

If you want to be kind to your feet while getting the most from your walks, you should spring for a pair of quality walking shoes. A well-made pair cuts your chance of injury significantly. Here are three key features to look for, according to Mark Fenton author of the 2006 book Pedometer Walking and past member of the US racewalking team.

1. A flexible forefoot that bends at the ball of your foot, not at the arch.

2. A beveled or rounded heel to ease your foot into the natural roll from heel to toe.

3. A "forgiving" upper (the part of the shoe that encases your foot).

It used to be you could tell one from the other because the walking shoe was blindingly white, but now you can find walking shoes in many different colors and patterns. Looks aside, walking shoes are substantially different from running shoes, particularly in the midsoles (the cushioning layer underneath the shoe). Since walkers hit the ground with less force than runners, they don't require as much cushioning. A walking shoe's thinner midsole allows for a more natural foot roll from the heel through to the toes; a thick heel wedge can cause the forefoot to slap down, leading to shin soreness or even shin splints. The flexible outsole (the bottom of a shoe) on walking shoes, versus the stiffer ones on running models, also facilitates this roll-through motion.

As with all athletic shoes, there's no one universal best. The shoe with the lightweight cushioning and super-flexible sole that your speedy co-worker swears by could be a disaster for your high-arched, in-need-of-extra-cushioning foot. Go to a sporting goods store with a good selection and try on a variety of brands and models of walking shoes. Wear the socks you normally exercise in, and spend several minutes walking in the shoes on a hard surface and on carpeting. Look for a pair that softens the impact of the hard floor yet feels stable on carpet.

"Shoes shouldn't need to be broken in to feel comfortable," says Tom Brunick, director of The Athlete's Foot Stores R & D Center in Naperville, Illinois. "If a shoe is uncomfortable in the store, that discomfort will be compounded on the road." Here are Brunick's tips for getting a good fit:

•Allow a half-inch between the tip of your longest toe and the end of the shoe.

•Try on both shoes; one foot is usually bigger than the other.

•Make sure the ball of your foot fits easily in the widest part of the shoe. Likewise, your heel shouldn't slip around in the back of the shoe.

•Shop in the late afternoon when your feet are slightly swollen, especially if you typically exercise after work.

A well-constructed walking shoe should carry you 300 to 500 miles, which translates to three to six months for most walkers, says Fenton. At that point, the midsole will have lost a good deal of its ability to cushion, the outsole will be showing signs of excessive wear, and the upper could be pulling away from the midsole (more plainly, you may have suffered a blowout). One sure-fire way to know when you need a new pair: Once you find a pair of shoes you really like, buy two pairs. Designate one pair for daily walks, and save the other pair for your Sunday stroll. When the everyday pair looks noticeably more worn than the Sunday shoes, toss the beat shoes and make the Sunday kicks your daily ones. Then buy a new Sunday-only pair.

References

First published October 1, 1998
Last updated July 30, 2008
Copyright © 1998 Consumer Health Interactive

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