Choosing appropriate footwear for walking

Getting the right fit

Walking shoes should have thumb's-width space between your longest toe and the shoe end. The heel should feel snug without slipping, and the arch should support your foot's natural curve.

Shop for shoes in the afternoon or after activity when feet are slightly swollen, as they will be during actual walking. Try shoes on with the socks you plan to wear while walking.

Evaluating support and cushioning

Walking shoes should provide stability at the heel and arch without excessive cushioning that reduces stability. The sole should bend naturally where your foot bends, usually at the ball of the foot.

Individual needs vary. Some people need firmer support, others prefer cushioning. The best shoe is one you walk comfortably in, not necessarily the most expensive option.

When to replace walking shoes

Walking shoes typically last 300-500 miles before cushioning breaks down. If you walk 30 minutes daily, expect replacement every 6-12 months.

Signs of wear include compressed heel counters, worn-through soles and loss of responsiveness. Worn shoes reduce shock absorption and increase injury risk.

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