How to Choose Walking Shoes

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Did you know that 72% of Americans wear shoes that don't fit properly? And up to 40% of these people get foot problems as a result?

Buying walking shoes is much more complicated than looking at the brand, color or fashion. Ill-fitting walking shoes do you absolutely no good if they hurt your feet or don't give you the flexibility and support you need. If it hurts to "walk a mile in your shoes," don't!

At REI, we have the know-how to help you make a decision online that your feet can live with as you walk your miles to better health and fitness.

Foot Factors

Consider the following 4 factors when you are choosing walking shoes: the size, width, shape and mechanics of your feet.

Foot Size

You probably already know your shoe size. However, feet change size with age, pregnancy, weight loss or gain and even as a result of athletic activity. It's a good idea to have your feet measured with a Brannock device. That's the flat metal thing with sliders that measure the length and width plus the toe-to-ball length of the foot and width. And, just because you're an 8 in one brand of walking shoe doesn't necessarily mean you're going to be an 8 in another.

Foot Width

Unless you have particularly wide or narrow feet, you may not know your width size. Again, have your feet measured with a Brannock device. Many fitness shoes comes in a variety of widths for better fit and comfort.

Walking Mechanics

The average person walking at a moderate pace will show the following weight stress distribution path through the foot. Typically, your heel strikes the ground first and rolls slightly inwards, flattening the arch to cushion this force. This is called pronation. Next, your foot rolls slightly to the outside, stiffening up and creating a springboard that propels the next step. The outward motion is known as supination. Then, the weight path shifts abruptly to the center or ball of the foot followed by the thrust-off from the center of the ball of the foot to your toes.

Many people experience different levels of these sideways motions as they walk. Many overpronate, meaning that their feet are overly flexible and roll too far to the inside. This is commonly, although not always, true of people with low arches. If this is your foot type, you will need extra support and motion control.

Some walkers supinate (more commonly referred to in the footwear world as underpronating). This means you may walk on the outside edges of your feet. This is frequently the result of inflexible feet and high arches. The preferred shoe for this type of walker offers plenty of cushioning and flexibility. But how do you determine what sideways motion your foot makes? The answer is probably in your closet (or wherever else your shoes may land when you kick them off at night).

If you own a pair of "experienced" walking shoes, check the wear pattern on the soles to see whether you over- or under-pronate or if your foot motion is normal. If the wear is centralized to the ball of the foot and a small portion of the heel, you have a normal amount of foot movement. Over-pronation is identified by wear patterns along the inside edges, while under-pronation is marked by wear along the outer edges.

Construction Features to Consider

The Midsole

Sandwiched in between the outer sole and the foot bed, the midsole provides cushioning and some stability. It is usually made of some type of foam, either EVA (ethyl vinyl acetate) or polyurethane. EVA is lighter in weight and softer than polyurethane, but also compresses faster, reducing its cushioning effect. Compression-molded EVA is a denser, more durable form of this foam. Polyurethane is heavier and firmer, and is even more durable. Frequently, the 2 types of foam are combined to form a dual-density midsole, providing varying degrees of cushioning and support. Many manufacturers add gel, air cushioning or bladders and other structures to the midsole or forefoot to supplement the foam and provide you with maximum cushioning and shock absorption.

External Features

External features to look for are supportive structures such as heel counters, wedges and lateral or medial supports. The heel counter is the material that forms a rigid structure around the heel and provides motion control. This is sometimes supplemented with a heel wedge, which not only adds more support but cushions the heel as well. It may even help those walkers who are bothered by Achilles tendinitis.

Side supports, variously called medial posts or torsion bars, help to control inward or outward movement. They are designed for the over- or underpronater.

The Outsole

Most shoes will either be made of carbon rubber, which is a hard yet very durable material, or blown rubber, which offers more cushioning but wears down more quickly—or a combination of each. Trail-walking shoes often have carbon rubber to withstand trail wear. Racing shoes or light trainers frequently have blown rubber to keep them as lightweight as possible. Most walking shoes are a combination of hard rubber in the heel and blown rubber in the forefoot.

Try Them On for Size

Here are some quick tips on how to get the right fit.

1. Have a trained sales clerk measure the size and width of your feet with a Brannock device.
2. Your feet naturally swell during a day's activity. It's best to try on walking shoes towards the end of the day when your feet are more closely the size they'll be after you've been walking for a while.
3. Wear the same type of socks you plan on wearing while you're walking. Don't wear cotton socks as they are the primary cause of blisters. Choose a moisture-wicking sock that will keep your feet dry.
4. Check to see if you have sufficient room in the toe box area (the front of the shoe) to allow ample room for your longest toes to move as you toe-off with each step. As a rule of thumb (or finger in this case) you should be able to get a finger's width behind your heel if you put your toes as far forward as possible.
5. Lace the shoes up adequately. You shouldn't feel any pressure from the laces or feel that your feet are slipping around in the shoe.
6. Make sure you try on both shoes and walk around in them. If possible, walk on the carpet and the linoleum to get an idea of different surface traction. Move up onto the balls of your feet. Now back on your heels. Do the shoes flex adequately with your feet? Are they comfortable? And don't be fooled that a shoe can be "broken in." Sure, a shoe will become "softer" with wear, but a good-fitting shoe doesn't need to be broken in.

If the shoe fits, wear it!

Gear up, get going and go walking — it's a great way to better health and fitness.

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