Advice on selecting walking shoes

 Walking is a popular and useful low-impact workout that you can do practically anyplace. An additional benefit of walking that is frequently noted is that all you actually need is a good pair of shoes. However, if you're walking everywhere you go in comfortable but well-worn sneakers, it might be time to get a new pair of walking shoes.

As a matter of fact, after 300 to 500 miles, some experts advise replacing your walking shoes. Walking vigorously for thirty minutes every day, five days a week, means you'll need a new pair of shoes every six to twelve months. Additionally, wearing brand-new, properly fitting walking shoes might make you go a little farther and with a little more bounce in your stride.

Keeping your feet content
Wearing the proper shoes can help you prevent common foot and ankle ailments including Achilles tendonitis (inflammation of the tendon that connects the calf muscle to the heel) and plantar fasciitis (inflammation of the fibrous band of tissue on the bottom of the foot).

"But don't rely on a shoe to fix your problems if you have any type of existing foot pain or impairment that makes walking uncomfortable," advises Dr. Adam Tenforde, who oversees the Running Medicine Program at Spaulding Rehabilitation Hospital, which is connected with Harvard. He suggests instead seeking advice from a podiatrist or physical therapist to appropriately handle the issue.

Since every person's feet are different, it is hard to suggest a walking shoe brand or style that would work for everyone. The most crucial element is comfort; a shoe should be comfortable as soon as you put it on. However, don't assume that a walking shoe's level of support and cushioning indicates how good it is. Thinner, more flexible soles may reduce knee stress, according to some research.

If the shoe is appropriate
Rather than shopping at a big-box store, you should visit a specialty running store (many of which also sell walking shoes) for the best selection and knowledgeable assistance. Given that both shoes are made for forward motion, you can even wear running shoes for walking. (However, since walking shoes aren't designed for the heavier impact, avoid wearing them while running.)

Workers will occasionally offer to examine your feet or your previous footwear to determine whether you have an inward (pronation) or outward (supination) foot tilt when you walk. However, Dr. Tenforde is not persuaded that this procedure is required. "Research suggests that for healthy people, matching shoe type to address pronation or supination doesn’t prevent more injuries than wearing a neutral shoe," he said.

Buy at the end of the day. 

It's preferable to try on new shoes when your feet are at their widest, as your feet tend to swell by the end of the day.

Start by selecting your socks. 

Choose some socks you like and bring them to the shoe store because the thickness of your socks impacts how your shoes fit. Steer clear of 100% cotton socks as they retain moisture even after being wet, potentially causing blisters. Moisture is driven away by synthetic or cotton-synthetic blend fabrics.

Give it some wiggle room. 

Seize a shoe's toe and heel, then draw them in the direction of one another. At the ball of the foot, the shoe should be easily bending. Search for a different style that does if it doesn't. The versatility provides a wider selection.

Try to find a low heel. 

Avoid wearing shoes with large, cumbersome heels as they may impede your ability to roll your feet when walking and increase your risk of falling.

Look for any wiggle space. 

Your feet may expand more in warm weather and during longer walks, so leave at least a finger's breadth between the front of your shoe and your longest toe.

Go for a test stroll. 

Make a few laps around the store to acquire a feel for the sneaker. To compare several brands side by side, try on a pair of shoes, one for each foot. Try a different pair if you have any sore places, rubbing, or discomfort.