Waling Sneakers

Question
Hello:

I am a 34 year old male.  I am 6'2 with a large frame and weigh 280 pounds. I started a diet last week and everything is going well.  I am now going to start walking and was wondering if you could recommend a good walking sneaker.  Something that is comfortable yet offers good support.  My feet will be absorbing a lot of shock / stress when I start and I want to make sure they have the best protection possible.

Thanks,

Paul

Answer
Hi Paul

A good pair of walking shoes runs you anywhere from

$40 to $100. They should have good shock absorption

and should be stiffer and more supportive than

running shoes, despite having a flexible forefoot.

The midsoles are thinner than those of running shoes

to accommodate the slower foot roll when you walk.

They feature beveled, or slightly angled, heels to

allow for a smooth heel-to-toe roll.

Knowing your foot type and having a basic

understanding of shoe terminology should help you

pick the shoe that's best for you. Even before you

put the shoe on, you should be able to do a quick

inspection and have an idea as to whether it's a

good choice or not. Of course, you should always try

on any shoe you buy for fit and comfort.

   * Pronators should look for a shoe with a motion

control device in the midsole. They also should look

for a board-lasted, straight shoe, which provides

support for the inside of the foot and thus prevents

you from overusing the inside edge of your foot.

Pronators should also look for a reinforced heel

counter for control and stability. Sturdy uppers and

stability straps can also help prevent inward roll.

Shoes with too much padding can exaggerate

pronation, so avoid them.

   * Supinators should look for greater stability

and a shoe with an outer sole, insole, and midsole

designed for extra shock absorbency. Slip-lasted,

curved shoes are probably your best bet because

supinators have rigid feet. Buy shoes with

reinforced material around the ankles and firm heel

counters for maximum ankle and heel support. Extra

cushioning under the ball of the foot helps increase

comfort.

   * Owners of neutral feet can wear just about any

shoe and be ensured of proper support and comfort,

but you may find that shoes that have a curved shape

fit best. Even if your feet are neutral and you have

no injury issues, don't skimp on the basic walking

shoe features.

Taking note of injury patterns

Pay attention to your usual points of injury ?even

if your walking routine didn't cause them. If you

are prone to joint pain in your ankles, knees, hips,

or lower back, look for a well-cushioned shoe that

allows your foot to move naturally. Definitely make

an effort to walk in walking shoes as opposed to

dress shoes or running shoes.

  

Your feet support your entire body weight. If you do

something to throw your feet off-kilter, you very

often cause problems elsewhere in your body.

For those prone to corns, bunions, and blisters,

look for shoes with a wide, roomy toe box. New

Balance is one of the few athletic shoe companies

that sell various widths from AAA to EEE. Many

stores don't carry the full line of New Balance

sizes, but many mail order catalogs do.
Keeping mileage, speed, and walking surface in mind

Walkers who average more than 30 miles a week and/or

who walk for speed should look for high-performance

walking shoes. Here's what to look for in a

high-performance shoe:

   * Light weight

   * Lots of features to improve stability,

cushioning, and shock absorption, like reinforced

heel counters, stability straps, and high-tech

midsole and insole materials

   * Removable insoles with some arch support

   * Firm and springy cushioning (just not as

wiggly as gelatin)

   * Extra cushioning, especially in the heel and

ball of the foot

   * Flexibility that matches the natural bend of

the foot

   * Sturdy uppers, made of nylon mesh

   * D-ring lacing system that allows for variable

lacing patterns, which means that the eyelets are

situated at various distances from the center of the

shoe

Most major brand walking shoes are high performance

shoes. These brands include Nike, Reebok, Saucony,

New Balance, Asics, and Adidas. Casual walkers can

look at brands like Easy Spirit and Spenco.

  

If you do most of your walking on trails or rocky,

sloped, uneven terrain, a hiking shoe or boot is a

must for traction and foot protection. Nike and some

other major shoe companies make excellent hiking

shoes and boots; other companies, such as HighTec,

Lowa, and Salomon, concentrate their footwear

efforts solely on hiking boots. Companies like

Rockport and Timberland also make "rugged walkers"

that are specifically designed for trails and high

mileage.
Shopping for shoes

The typical athletic shoe store has at least 8 to 30

styles of walking shoes to choose from. Give

yourself at least an hour the first time you shop

for walking shoes to make the perfect selection.

Follow these suggestions and you can't go wrong:

   * Shop at a specialty store, rather than a

department store. Having a knowledgeable salesperson

to guide you can mean the difference between a great

purchase and getting stuck with unwearable

clodhoppers.

   * Write down all the information you know about

your feet and your walking program. If you have an

old pair of walking shoes, bring them with you so

you can show the salesperson your wear pattern. Take

along the socks you usually wear so that you can

size your new shoes the way you'll actually be

wearing them.

   * Examine each pair of shoes before you try them

on. Turn them over. Does the shape match your foot

type? Does it have a good strong heel counter? Slip

out the insert to discover what type of last the

shoe is built on. Bend the shoes back and forth a

few times. Are they flexible in the forefoot?

   * Put on both shoes and lace them up completely.

Walk around the store for a few minutes to get the

feel of the shoe. Whenever possible, try them on a

hard-surfaced floor. Your primary concern should be

comfort. Do not buy a shoe with the plan of

"breaking them in." Doing so is begging for the

agony of the feet.

   * Be prepared to test several different shoe

models. Even if you like the first shoe you lace up,

try at least two other models for comparison

purposes. Don't be swayed by what your personal

trainer or your hairdresser wears. Each person has

unique needs.

   * Always shop later in the day. Your feet swell

during the course of the day, so shoes that fit in

the morning may be too snug for afternoon workouts.

Have the salesperson measure both of your feet each

time you shop so that you can note any size changes.

A shoe that fits well has about a thumbnail's space

between your longest toe and the end of the toe box.

   * If you absolutely love a shoe after three

workouts, go back and buy a couple pairs of the same

shoe. Shoe companies have an annoying habit of

phasing out and "upgrading" shoe models on a regular

basis. If your shoe is discontinued, that's it. You

have to start the whole selection process all over

again.

cheers