After writing about my 150 day walking challenge earlier this week and encouraging you to consider joining me, I thought that this would be a good time for a post about how to choose the right walking shoes. If you’re walking in comfy, but well-worn sneakers, you might want to consider investing in a new pair that are dedicated to walking.

The American Podiatric Medical Association recommends replacing your walking shoes every 600 to 800 miles (approximately 950 to 1300 km). Some experts advise replacing them even more often, so be sure to check yours from time to time. If they’re becoming worn or have lost cushioning, it’s time for a new pair. Brand-new, well-fitting walking shoes might even put a bit more spring in your step and encourage you to walk a little farther.

Because feet come in various shapes and sizes, it’s impossible to recommend a specific style or brand that would suit everyone, but there are some tips that can help you find a pair that are right for you. First of all, shop late in the day. Our feet tend to expand a little throughout the day, so it’s best to try on shoes when they’ve swelled a bit. Also think about what kind of socks you’ll wear on your walks. The thickness of your socks will affect how the shoes fit, so take them shopping with you. If you wear orthotics, be sure to take those too. 

Comfort and fit go hand in hand and are by far the most important factors to consider when choosing the right walking shoes. Choose a shoe that is lightweight and breathable. You want it to fit snuggly at the heel and through to the middle of your foot, but it shouldn’t crowd your toes. The toe box should have enough wiggle room for your toes to splay out a bit, but not too much. Make sure that there’s a finger’s width or about half an inch between the end of your longest toe and the front of the shoe. Don’t hesitate to try on several different brands and styles to find the one that is right for you. 

The insole of a good walking shoe should cushion each step and it should feel like it’s adequately supporting the arch of your foot. Look for a uniform level of cushioning, rather than a higher heel cushion. The outer sole should provide adequate traction. 

Check the shoe for flexibility and stability. Hold it by the heel and bend the toe upward. It should bend at the ball of the foot. Grasp it at the heel and toe, then twist. You should feel moderate resistance. 

Finally, take a walk around the store before you decide to buy to ensure that the shoes you choose fit well and are completely comfortable. The old idea that shoes need to be broken in doesn’t apply to walking shoes. 

Good quality athletic shoes can be expensive, but your feet are worth it. You are worth it! Consider these shoes an investment in your well-being. Then get out there and enjoy walking!