Walking is one of the most accessible forms of exercise, it's low-impact, convenient, and it doesn't take much to get started. In fact, the only gear you truly need is a comfortable, supportive pair of shoes. However, if you've been logging miles in old, worn-out sneakers, it might be time to consider a new pair.
Shoes wear down over time, and many experts suggest replacing walking shoes every 300 to 500 miles. If you walk about 30 minutes a day, five days a week, that means swapping them out roughly every six to twelve months. Fresh shoes not only protect your feet but might also give you a boost of motivation to go the extra mile, according to Harvard Health.
Protecting your feet
Wearing the right shoes can help prevent common walking injuries, such as plantar fasciitis or Achilles tendinitis. But if you're already dealing with foot pain or discomfort, don't rely solely on shoes to solve the problem. According to Dr Adam Tenforde of Harvard-affiliated Spaulding Rehabilitation Hospital, a visit to a podiatrist or physical therapist is a better first step.
Fit comes first
There's no universal "best" walking shoe, comfort and proper fit should be your top priorities. Some assume more cushioning is always better, but studies suggest that thinner, flexible soles may actually reduce stress on the knees by allowing for a more natural foot motion.
For the best results, keep the following tips in mind when shopping:
- Shop in the evening: Feet tend to swell throughout the day, so trying on shoes later helps ensure a better fit.
- Bring your socks: Try on shoes with the same type of socks you'll walk in. Avoid 100 per cent cotton, which can retain moisture and cause blisters.
- Flexibility matters: The shoe should bend easily at the ball of the foot. If it feels stiff, try a different pair.
- Watch the heel height: Avoid shoes with thick, bulky heels that may interfere with your stride.
- Leave some space: Make sure there's at least a finger's width between your longest toe and the front of the shoe.
- Take a short walk: Try different pairs and compare how they feel. Any discomfort or rubbing is a sign to keep looking.
Remember, when it comes to walking shoes, comfort isn't optional, it's essential.
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