How to choose walking shoes? When should it be replaced? | Lifestyle

Walking is a simple and available sport that can be practiced throughout the year, but truly taking advantage of its benefits requires choosing durable and comfortable shoes that provide sufficient support for the feet.

“Choosing the wrong shoes may lead, over time, to health problems and injuries to the feet,” says physical therapist and sports trainer Michelle Dirks.

Dirks confirms that choosing the right walking shoe is crucial, because it “enhances comfort and elegance, protects the joints, and improves body posture,” adding that good shoes give a feeling of vitality and activity, and make the owner “more willing to walk longer distances.”

Dr. Benno Nig, professor of kinesiology at the Canadian University of Calgary, explained in his interview with the Washington Post that we do not need to buy super-sophisticated or expensive shoes for daily walking or running, stressing that “the only basic condition is that they should be comfortable.”

In the same context, Jeff Galloway, the well-known American author and running coach, advises not to be satisfied with friends’ recommendations when buying shoes, but rather to try several options in a store specializing in walking and running shoes. There, specialized sellers can evaluate the way you walk and the shape of your feet and help you “choose the shoe that gives you true comfort.”

Walking shoe specifications according to the type of walking

According to Dr. Dirks, “There is no single recipe for choosing the best walking shoes. It may vary depending on: your lifestyle and the type of walking you practice,” as follows:

• When walking at a light pace, over short distances, you may need a more comfortable and flexible walking shoe.
• When walking briskly or walking longer distances, at a higher pace, you may need a walking shoe that provides greater arch support and extra cushioning.
• When hiking in nature, or running off-road, you’ll need sturdy ankle support and extra durability to withstand outdoor adventures.

Dirks advises walkers to maintain their fitness to “buy running shoes” because they provide greater support and are usually more durable.

Features to check for in walking shoes

Before purchasing walking shoes, Dr. Dirks recommends making sure they have a set of basic features that ensure comfort and protect the feet from injuries:

Lining and ventilation

Good cushioning in the sole of the shoe helps absorb shock and reduce its impact on the feet, especially while walking long distances. Dirks points out that the need for shock absorption increases as a person’s weight increases “to maintain comfort and prevent injuries.” It is recommended that the midsole be light and flexible, allowing natural flexibility of movement, and that the shoe be well ventilated to allow air to circulate inside the shoe.

Stability and support of the sole of the foot

Walking shoes with a solid back heel and strong stability properties are an ideal choice because they help control movement and reduce the risk of injuries such as ankle sprains, plantar fasciitis, and Achilles tendinitis. Dirks confirms that this type of shoe is particularly suitable for those who suffer from flat feet or high soles.

High quality upper

The outer upper part of the shoe is often made of leather, mesh, synthetic fabrics, or a combination of these three materials. The choice of material affects the breathability, durability, flexibility and comfort of the shoe. Dirks explains that in hot climates or for people who tend to sweat, it is preferable to choose shoes with mesh uppers instead of leather, because “they allow the foot to breathe and keep it dry and comfortable.”

6 tips for buying the right walking shoes

Experts say, “A good walking shoe should be comfortable, stable, supportive, and fit perfectly at the heel,” and you can get these advantages by taking into account the following:

• shopping late in the day, Because your feet tend to stretch at the end of the day, it is best to try on new shoes when your feet are at their largest size.
• The shoe should fit the shape of your footAnd its sole should be hugged under the sole of your foot without you feeling any pressure points.
• There is a space between your longest toes and the front of the shoeequivalent to the width of your thumb, or choose walking shoes that are slightly wider, because your feet expand when you walk, and any pressure or tightness around your feet will lead to friction and irritation, causing blisters, corns, and ulcers.
• Know your foot type before buying any shoes. For example, “some people have flat soles, while others have high soles. Others may have a neutral foot type, with a sole that is neither too low nor too high,” according to Dr. Dirks, who advises seeking the help of specialists at a shoe store to “help choose the right shoe for your foot type.”
• Find the right sizeShoes that are too tight can cause discomfort, leading to many foot problems. In contrast, shoes that are too loose can cause the foot to move too freely, “which reduces the support features of the shoe, or increases the risk of falling,” according to Dr. Dirks.
• Walk around the store To see how the shoes feel, try on the store’s treadmill if available.

When should walking shoes be replaced?

According to Dr. Dirks, “The lifespan of walking shoes varies based on factors such as: the quality of the shoe, the materials used, your walking style, the surfaces you walk on, and how well you take care of the shoes.”

But good walking shoes usually last for a distance of approximately 400 miles (645 kilometers), unless you notice wear or deformation in the sole of the shoe even before reaching this distance, then you must buy new shoes.

Experts also recommend that those who walk briskly for 30 minutes a day, 5 days a week, “buy a new pair every 6 to 12 months.”

“Even when you find good walking shoes, they shouldn’t be worn forever or until they’re completely worn out,” Dirks says. “Over-wearing shoes can lead to problems and potential injuries.”

To increase the life of your walking shoes, while maintaining healthy feet, Dirks advises alternating between at least two pairs of shoes, allowing each pair to breathe and regain its natural shape.

Other simple things you can take into consideration

Among other things that can be done to buy the right walking shoes, according to Dr. Dirks, are the following:

• Avoid the temptation of offers to buy last year’s modelThe ability of shoes to absorb shocks decreases over time, and the longer the shoe stays on the shelf, the more likely it is that the midsole will harden and not provide adequate comfort for your feet.
• Don’t use the “I’ll get used to it” excuse. To accept tight shoes, you should not feel the need to soften your new shoes, and you have the right to feel comfortable immediately.
• Bend the shoe in halfThis is another good way to test the durability, stability and comfort of a walking shoe. If it bends easily, this means that it does not provide sufficient support for the sole of the foot or good stability.