Walking shoes are a trend that has taken the world by storm, with the differentiation of footwear for walking, running, hiking, and even playing golf! Walking is highly underrated as a form of exercise, but in fact, is much easier on your joints than running, and can lead to dozens of health benefits. It is estimated that ground reaction forces, the forces that can damage your body, are up to 1.5 times your body weight with walking, and almost twice that for running. If you walk for just 20-30 minutes, 4-5 times a week, you will not only feel better, but you can also be assured that you’ll be gaining these benefits:
- Improved cardiovascular health and a reduced risk of dying from cardiovascular diseases,
- Improved respiratory health,
- Improved metabolic health,
- Better joint health,
- An improved psychological state,
- And many many more!
3 Must-Knows for Picking the Right Walking Shoes
Now, as mentioned before, not all shoes are created equal! Remember that running shoes are for running. Although they are light and flexible, they may not give you the best support or protection. Here are a few things you should look for in your next set of walking shoes:
- The Sizing: Length, Width, and Height
- Length: Although this feels a little too obvious, it is shocking the amount of people that come into our clinic and are wearing shoes that are the wrong size for their feet. There are a few measurements to consider outside of just the length of the shoe. The length is the ‘shoe size’ that we talk about the most, it’s the numeric value for USA, UK, or EU. The length of the shoe should feel comfortable and you should have about a thumbs-width of space between the end of your toes and the end of the shoes.
- Width: Another measurement that many people fail to consider is width. Some people have long and skinny feet, others have short and wide feet. Many people are somewhere in-between. The width is important to consider so that your shoes are not rubbing against the sides of your feet as this is a recipe for bunions, callouses, and even corns. Widths vary from B (extra narrow), C (narrow), D (regular), E (wide), EE (extra wide), and EEE (triple wide).
- Height: Finally, there should be enough space inside of the shoe so that the top of the shoe fits snugly over your foot, but does not constrict or agitate your foot.
- Quality Over Quantity!
- The topic of price is always a difficult one, but there are some things to consider, and one universal law applies: you get what you pay for. Now, for most people, they wear shoes every day, and often for several hours per day. Items that receive this much use should always be considered carefully and not discounted. Shoes, mattresses, chairs, eyeglasses, and more.
- You can purchase a $50 pair of shoes that will cause foot issues by not providing the proper support, and will ultimately break down after 3 – 6 months of use. Or, you can purchase a $200 pair of shoes that will be strong, reliable, and will likely hold up for two years. In that same amount of time, you would have purchased 4 pairs of the $50 shoes, which would have been not only the same price, but taking your time into account, would actually cost you more!
- Features to Consider!
- A good walking shoe has several important features including, but not limited to: a strong heel counter for ankle support, a durable sole that is shaped as a rocker, strong and high quality materials that are breathable and durable, proper laces instead of slip-ons, and a removable insole liner to accommodate foot orthotics.
Our Top 3 Recommendations for a Walking Shoe
A good option is a trail runner as it combines the best features of runners and hiking boots yet are still light in weight. Walking or hiking on uneven ground, winter roads or trails can be treacherous, especially if there is ice under the snow. A fall can result in an ankle, knee or hip injury. So, be careful and reduce the risk!
Option #1: Vasque Talus AT Low
Vasque is an excellent brand that creates a range of trail and hiking shoes and boots. The Vasque Talus series is our most common recommendation, especially for people who do serious outdoor trail walking, hiking, and those who have suffered from inversion or eversion sprains of the ankle. If the patient has had several sprains, we often recommend the mid-height rather than the low-profile shoe pictured above. This is a very high-quality shoe complete with a Vibram sole unit and built-in Goretex to keep the shoe waterproof. The Talus typically retails for $200 – $220 CAD.
Option #2: Saucony Omni Walker 3
Saucony is one of the most recognized brands of walking/running shoes in the North America. The company is well over 100 years old and has always produced high-quality footwear. While we typically recommend the Echelon 9 for people doing jogging and running, the Omni Walker 3 is ideal for those looking to incorporate walking into their routine. It’s a solid shoe comprised of mostly leather, includes a thick sole with a sleek rocker, and a very firm heel counter. The Omni Walker 3 will keep you moving in comfort and will provide the support necessary so that you can feel confident in your step. The Omni Walker 3 typically retails for $150 to $170 CAD.
Option #3: Brooks Addiction Walker
The Brooks Addiction Walker is one of our favourite walking shoes. Brooks is another brand such as Saucony that’s been around for over 100 years. However, depending how old you are, you might have a different opinion on Brooks. The company has management issues and filed for bankruptcy back in the 1980s. Today, however they have come to dominate the walking/running shoe market by focusing on technology and innovation. The Addiction Walker is available in suede and is light and breathable. The angled heel raise provides a smooth rocker experience, and the firm heel counter provides plenty of ankle support.
More questions than answers? You can get more information on orthotics, footwear and pedorthic services at Thera-Ped Foot and Ankle Clinic by calling (506) 632-9397, or book an appointment today with our Canadian Certified Pedorthists.