Walking is an excellent exercise, provided you equip your feet properly. When shopping for walking shoes, look for flexibility, stability, and comfort.
Walking is an easy way to add more physical activity to your daily routine. It's free, can be done just about anywhere and does not require special equipment. But that requires a good pair of walking shoes.
Think about the type of walk you do before shopping, says Tom Boland, a certified pedorthist in New York. Do you walk on the sidewalk, on dirt roads, on flat or uneven surfaces? Do you walk slowly or at a fast pace? The type of walking you do is a factor in choosing the right walking shoes. A competent shoe salesman can help you choose the right walking shoes for your routine.
Walking shoes: features to look for
The most important features of walking shoes are shock absorption, stability, and comfort:
Shock absorption. When you walk, your heel hits the ground first, so it's important to find shoes with increased absorption of shocks in the heel.
Stability. When we walk on uneven surfaces, we alternate between pronation (rolling the foot inward, so that the sole of the foot turns outwards) and supinator (rolling the foot outward, so that the foot sole turns inwards), says Boland. Look for walking shoes that help you feel balanced throughout the movement of the ankle and foot.
Comfort. A comfortable shoe is essential. It is especially important to have enough space so that your toes can move freely. There should be at least the width of a finger (about half an inch) between the end of your longest toe and the front of the shoe.
Walking shoes: foot problems or particular health problems
Some people may have particular problems to bear in mind when buying walking shoes. Three of the most common problems are overpronation, differences in leg length and diabetes:
Over-pronation It's a common problem. Over time, the arch can flatten, which results in what is called "flat feet". People with fallen or flat arches may be more comfortable with an orthotic shoe insert that provides midfoot support. Another option is to look for a walking shoe specifically designed to control excessive pronation.
Differences in leg length. People who have uneven leg length may need a shoe insert with an orthotic or heel lift or outsole added to the outside of the shoe.
Diabetes. People with diabetes should pay particular attention to foot care and shoe selection. Make sure your shoes fit well and that they are not too tight. And of course, be sure to check your feet every day to make sure you do not develop blisters or sores caused by your shoes.
Walking shoes: shopping tips
Walking shoes can be found in a wide range of prices. You do not need to exceed your budget or buy the most expensive pair you can find. Just make sure you buy shoes that fit you well. For a better fit, try these size tips:
Buy shoes at the end of the day. The feet swell slightly during the day, so they are at their maximum size.
Wear the type of socks you intend to wear while walking.
Make sure the seller measures both feet - there may be a slight difference in size between them. Measurements should be taken upright, as the feet expand when they support the weight of the body.
Try both shoes and shop around the store. If the shoes are too tight, try a larger size. Do not make the mistake of thinking that the shoes will be comfortable once they have been broken.
As with any other purchase, check the store's return policy at the time of your purchase.
Do not forget to take care of your foot and you will enjoy even more of your walks.
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