Choosing the Right Walking Shoes and Socks

Your feet carry you through every step, so it pays to look after them. The wrong shoes or socks can cause blisters, sore arches, aching knees and even back pain, and they are one of the main reasons new walkers give up. A little care when choosing your footwear makes walking far more comfortable.

What makes a good walking shoe
Walking shoes do not need to be expensive, but they should be:

• Supportive: holding your heel firmly and supporting the arch of your foot
• Cushioned: with enough padding to absorb impact, especially under the heel
• Flexible: bending easily at the ball of the foot, where your foot bends as you walk
• Roomy at the toes: with about a thumb's width of space beyond your longest toe
• Light and breathable: so your feet do not overheat

Many people walk comfortably in running shoes, which are often well cushioned and widely available. Dedicated walking shoes are usually a little firmer and flatter. Try both and choose whichever feels best.

Getting the right fit
Feet swell during the day and during exercise, so shop for shoes in the afternoon or after a walk. Wear the socks you plan to walk in. Try both shoes on, lace them properly and walk around the shop. They should feel comfortable straight away. Do not buy shoes expecting to break them in, as good walking shoes should not need it.

Many people have one foot slightly larger than the other, so fit the larger foot. Your heel should not slip up and down, and nothing should press or rub. If you have very flat feet, high arches or a history of foot pain, a specialist running or walking shop can assess your gait and suggest suitable shoes.

Why socks matter
Socks are easy to overlook but they make a big difference. Cotton socks absorb sweat and stay damp, which softens the skin and makes blisters more likely. Socks made from synthetic fibres or merino wool wick moisture away from your skin and dry faster. Look for socks with a smooth toe seam, a snug fit with no wrinkles and some cushioning under the heel and ball of the foot.

Preventing blisters
Blisters are caused by friction, heat and moisture. To prevent them:

• Make sure shoes fit well and are laced securely
• Wear moisture-wicking socks that fit without bunching
• Keep toenails trimmed short and straight
• Cover any spot that feels hot or tender with a blister plaster straight away
• Increase your walking distance gradually so your skin can toughen

When to replace your shoes
The cushioning in walking shoes wears down over time, even if the outside still looks fine. A common guideline is to replace them every 300 to 500 miles. If you walk 30 minutes most days, that is often around six months to a year. Signs that your shoes need replacing include worn treads, creases in the midsole, uneven wear or new aches in your feet, knees or hips.

Caring for your feet
Wash and dry your feet well, especially between the toes, and change into dry socks after a walk. Moisturise dry heels to prevent cracking. If you have diabetes or poor circulation, check your feet daily for cuts or blisters and follow your doctor's advice about footwear.

The bottom line
Comfortable, well-fitting shoes and moisture-wicking socks are the best investment any walker can make. Choose carefully, replace them when they wear out and your feet will carry you happily for many miles.