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One of the great aspects of walking is the minimal equipment required.
While bicyclists and inline skaters unload gear, strap in, buckle up and
pull on helmets, I just tie my shoes, don the right jacket or hat, and
hit the trail.
Fact is, the only crucial item is a good pair of walking shoes. Don’t
make the mistake of buying running shoes. Biomechanically, the body
moves differently when it walks and runs, placing stresses in different
places, in different ways, and degrees. Walkers require walking shoes.
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Walking-specific shoes are important because: |
Walkers
strike the ground hardest on the heel (rather than on the middle of the
foot as most runners do), requiring good heel cushioning and stability.
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walker’s forefoot flexes at nearly twice the angle of a runner’s
at push-off, demanding more flexibility.
The
high, flared heel typical of running shoes makes a walker
less stable and acts as a fulcrum, causing the foot to slap down
harder. That overworks the shin muscles, sparking shin and ankle
pain. Lower profiles are better.
Walkers
move in only a straight, forward motion, rendering
useless the emphasis on lateral support in shoes for, say,
racquet sports or aerobics.
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Features of Fine Walking Shoes
Good walking shoes have an ample heel cushion, a
flexible forefoot, a roomy toe box so the toes can spread during push-off,
supportive heel construction for stability, and a low profile (a lower heel and
less material under the forefoot). Faster walkers also want breathable mesh
uppers to keep the feet cool.
You can drop $120 on a high-end pair of walkers, but you can also get a good
pair for $50. Any less and the shoe may break down or cause injury. Walking and
other magazines do annual surveys of walking shoes. But don’t take any rating as
gospel. Every shoe and every foot is different, so go to a specialty athletic
footwear store and try shoes on. A good retailer will let you take a quick jaunt
down the sidewalk or hall, and its staff will even watch you move to see if the
shoe is right for you.
Shoes Types
Planning to do lots of workouts on trails or hills? For better grip
and stability consider off-road shoes—somewhat like hiking boots but still
lightweight. Features include a high top for ankle support, deeper tread for
nonslip walking over dirt and rocks, and a higher heel to ease Achilles tendon
tension while you’re walking uphill.
If you’re interested in race walking, you’ll need special shoes designed for the
sport’s high speeds. Racing shoes have extremely flat soles to better skim the
ground and to accommodate the increased ankle flexion upon heelstrike, plus
slipper-like forefoot flexibility.
Shoe Care
New shoes might pinch or cause you to land differently than you’re
accustomed to. Just the fact that the materials aren’t broken down in your new
pair will make them fit your feet differently. Try new ones out on short or easy
workouts to make sure they don’t cause soreness or strain and break them in.
Protect shoes after walks by letting them dry. Remove the insoles to allow air
to reach the shoes’ insides. Never put the shoes by a heat source to dry because
that will crack and weaken the materials. If you have two pairs of shoes,
alternate them so each can dry between wearing, also prolonging their wear. And
consider stuffing the shoes with wadded up newspaper after you walk, which will
soak up moisture and salts from sweat that break down materials.
When Should Shoes be Replaced?
Your shoes might look great, but the insides lose
about a third of their ability to support and absorb shock after 500 to 600
miles. For example, an average walker—someone putting in three miles three or
four times a week—will need new shoes after about a year.
Be continually aware of how your feet and your body feel. More experienced
walkers know a shoe is ready to trade in when they get a particular ache in the
ankles or hips. Watch the tread to see where it’s wearing out, and compare the
two shoes’ soles. Are they permanently tilted one way or the other?
A potential knee problem might show up first in the wear on the bottom of the
shoe. So don’t be chintzy. Retire the old ones to shopping trips or gardening,
and keep your good walking shoes just for walking so they last longer.
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