Whether you are just starting your walking journey or you are looking for a solid pair of shoes to wear at work, our team has done the work to find the best. It is helpful first to understand what you are hunting for and what the lingo means. Here, we outline what to keep in mind when choosing a walking shoe, along with common terms used.
Why a Walking Shoe?
Whether you are spending time on your feet for enjoyment or at work, a good pair of walking shoes will keep you comfortable, minimize injury, and keep you on the move. What this means is you need something that is comfortable for the long haul and won't leave you feeling sore and fatigued. Pain, fatigue, and inflammation can result in injury, and having the right shoe can help prevent poor mechanics or unnecessary stress on the joints. The goal is to find something that supports the feet as the feet support the whole body.
People typically look to options like running or trail shoes when looking for walking shoes. These shoes are made for different movements than walking and are designed to absorb more body weight with each step. When running, a person will land anywhere from heel to forefoot, depending on their stride, so the shoe is designed to absorb that shock over long distances. If you consider anatomy and physiology when walking, the foot typically strikes heel first and rolls forward to the toe. Walking shoes will have a heel designed to absorb and stabilize the heel impact first, then be flexible to roll forward into the next step. Walking shoes can also have a wider base for extra support and stability and tread that distributes weight more evenly. You will find that some running shoes can be great for walking, but not vice versa. The goal is to find a well-fitting shoe that promotes good biomechanics.
What Makes a Walking Shoe?
Understanding some of the terminology with shoes will help with deciding which shoe checks all the boxes. There are a lot of terms out there when dealing with shoes for walking, running, trails, barefoot, and the list goes on. Many of the terms are universal, and we will try to avoid the nitty-gritty subcategories.
Support
Support refers to how stable the shoe is and the resistance to flex and twist. In our testing, you will notice us trying to manipulate the shoe in various ways and show how they react to our movements. A good supportive shoe will have flexion towards the toe box but remain stable through the remainder of the sole. A supportive shoe will also resist torsion or twisting and provide support to the foot in avoiding unnatural movements. Lateral support is also a consideration and how stable the shoe is with sideways movements or uneven ground. A supportive shoe should help to prevent rolling an ankle.
Cushion
Cushion refers to the way the shoe absorbs impact from a hard surface and protects the foot and joints like the ankles, knees, and hips. The thickness of the sole changes the feel of the cushioning but also adds additional weight. Some users prefer a thick cushion if they plan to be on their feet all day or plan on walking for long distances at a time. The amount of cushion can be affected by stack height and insole. The stack height is the amount of material below the insole and the ground, so a thick stack height with soft insole can add a lot of cushion to the shoe. In contrast, a shoe with low stack height means less material between your foot and the ground and less cushion.
Traction
Traction is the way the shoe grips various surfaces like carpet, tile, gravel, or concrete and provides stability on uneven surfaces. Shoes may have deep grooves or lugs that offer better traction in mud and dirt but have less contact area on flat surfaces. Other designs have smaller grooves to prevent slipping on smooth surfaces and have much more contact area to provide friction with the ground. If planning to use the shoes in wet environments, look for a tread that can channel water outward when pressure is applied to the sole.
Heel-to-Toe Drop
Heel-to-toe drop refers to the difference in measurement between the cushioning in the heel compared to the toe. When you are barefoot, there is a zero drop or 0mm difference. On a shoe with 10mm of drop, the heel will be 10mm above the toes. It is important to find a drop that matches your stride and is comfortable. A normal running shoe typically has anywhere from 6-12mm of drop and is intended for somebody who lands heel first. Lower than 6mm is more towards a neutral or zero drop and is intended for somebody who lands midfoot or forefoot first. Many walkers prefer a shoe with less drop because it offers a more equal cushion profile, and they don't need aggressive impact protection. Be aware that a change in drop can impact your body mechanics and stride. Should you choose a shoe different than what you are used to, you might need a longer break in period.
Sole Design
When deciding on a walking shoe, it helps to consider what type of surfaces you will spend most of your time on. Surfaces like paved roads, sidewalks, tile, or carpet tend to be firm and relatively even. Spending lots of time on very hard surfaces may require a shoe with more cushion and support to help absorb the impacts and jarring. Those types of surfaces tend not to require a thick tread and offer more contact with the ground for stability.
The type of sole on a shoe will impact cushion, stability, and stride. A thicker and softer sole will have a more cushion feel but will be less stable. Thicker soles are designed to absorb more impact, something you would see on a running shoe. A shoe for walking may have a thinner sole with less heel stack or cushion because the impact for walking is much less than running. A firm or flat sole will offer greater support and stability but may not absorb as much impact. A rocker sole curved upwards at the heel and toe and is meant to keep a rolling heel to toe motion and propel you forward, however they tend to be less stable. Shoes with a more traditional or flatter sole will offer greater stability but won't give you the same forward propulsion as the rocker does.
Materials
Shoes come in many different materials, and each combination serves a different purpose. Some are meant to be lightweight and flexible with breathability, while others may be waterproof and abrasion-resistant. Leather can be more durable and mold to your foot over time but can be heavier and offer poor ventilation. Materials such as mesh will be much lighter and allow for air to circulate, but they tend to be less durable. When it comes to the sole, rubber seems to be the standard as it offers great grip and stands up to wear and tear. A foam sole without rubber will show signs of wear much sooner and tends to offer less traction on most surfaces. If you plan on using the shoes on dirt trails or in the woods, you may want to consider a shoe with reinforcement on the uppers to prevent snags or punctures. A shoe with GORE-TEX or waterproof treatment may be necessary if you plan to use it in the rain or snow. Deciding what type of construction that fits your purpose can help to narrow your selection and make the decision process less overwhelming.
Choose a Shoe to Match Your Needs
Everybody's foot is a little different, and it helps to understand what that means when choosing a shoe. A person's arch can influence the type of shoe they need to prevent discomfort. Normal arches may benefit from a firm and flexible midsole with good heel stability. A flat arch can have excessive motion, so added stability in a plus. High arches can have problems related to shock absorption, so cushioning and stability are the characteristics to look for. Gait is the way a person walks and how their foot meets the ground. A person's foot may tend to pronate (roll inward), supinate (roll outward), or stays neutral through the stride. Pronating can benefit from a shoe with additional stability and control, while supinating typically benefit from additional cushioning and flexibility.
Your foot width will change how tight the shoe fits, and you may see different widths like regular, wide (EE), or extra wide (EEEE) to accommodate a person's needs. You should also be mindful of the socks you are wearing when fitting for new shoes. If you wear socks that are thicker or thinner than normal when fitting, you will end up with shoes that have too much movement or pressure. It helps to acknowledge that the foot swells with activity and will be larger later in the day, so trying on shoes at this time can prevent a poor fit. It is also recommended to choose a size with some room in the toe box and leave about one-half inch space from the longest toe to the front.
Deciding on primary use for the use can also help guide your choices. If you plan on longer walks or standing for prolonged periods, a shoe with more cushioning and support will be beneficial. This type of shoe has flexion at the toes and has good resistance to torsion or twist in the sole. If you only need to run errands or use the shoes for short periods of time, a more flexible design might be adequate.
