Thursday, July 24, 2008

Cardio: Choosing the Right Shoes for Power Walking

If you are beginning a walking program, your most important purchase will be a good pair of shoes. Be sure you know exactly what you are looking for before you buy any shoes.

Don't assume that the clerk at your local shoe store will have the proper knowledge to guide in this choice. Many of these sales people have not had enough training to allow them to properly understand the difference between a walking shoe and a running shoe. If you follow these simple guidelines you will be able to make an informed choice and not have to rely solely on the sales clerk.

Before you leave for the store, examine a pair of athletic shoes that you already own. With the heel of the shoe facing you, check to see if the sole slants toward your little toe or big toe. If it slants towards the big toe then you have a tendency to over-pronate. This is when you unconsciously roll your foot inward when you walk. If it slants towards the little toe, then you under-pronate. This means that you roll your foot outward when you walk. Some lucky people do not show any signs of excessive wear on either side of their shoe. These people are considered to have a neutral footfall. The way your foot rotates is necessary to understand what type of sole your shoe should have. You will be able to compensate for these over-rotations by choosing a shoe in which the sole extends slightly on the side that you tend to roll toward. This will stabilize your stride.

Make sure you shop for shoes in the late afternoon or early evening. Your feet will have swollen slightly and the fit will be appropriate so your shoes will not be too tight after a long run. Ask the clerk if you can take them for a "test drive." Take a brisk walk either around the store, or even better around the block or mall. This will really allow you to determine if the shoe will provide enough support and be comfortable for you. My suggestion is that if you cannot do this, shop elsewhere. Good walking shoes are an investment and you should be able to make sure that you are choosing well.

Don't assume that you know your correct shoe size. Amazingly, most people only have their shoe size measured every four to five years. Lots of things change in this long of a time span. Over time people's feet can change up to a whole shoe size. This is not just caused by aging, but it is also caused by weight gain or loss, pregnancy, menopause and increased exercise as well. Also keep in mind that each manufacturer's shoe will fit differently. Don't assume that the same size shoe in two different brands will fit your feet exactly the same way. And don't be surprised if the shoe size you ultimately buy doesn't correspond with your measured foot size. Many athletic shoes run a half to a full size smaller than your measured foot size. There may even be differences in the sizes of different models of shoes from the same manufacturer.

In order to make the best decision on shoes, you have to consider where you will be walking. If you will be walking on pavement or sidewalks, then your shoe would be different than if you were planning on walking in an area that has rocks and stones. In the latter instance, the sole of the shoe should be thicker so that it will absorb the impact of these objects and protect your foot. Also important to consider is the climate and weather conditions you will be using the shoes. If you walk indoors or only on clear days, then the shoe can have minimal grips. If you plan on walking when the weather is slightly inclement, you will want to look for features that allow you to have extra traction on wet surfaces. Looking for shoes with deep tread and extra traction on the toes and sides of the shoe will best accomplish this.

While you are in the store, handle each pair of shoes until you just about know them by feel alone. Bend them, both at the arch and at the toe. If the shoe is not flexible then your feet will be jarred when walking. When the shoe is flexible it will allow you to walk with a rolling motion that is much healthier for your feet. The sole should be a rocker sole, meaning that the sole has an upward slope to assist in the heel-to-toe rolling motion of walking. It shouldn't be too heavy and it should allow the foot to breathe. Leather shoes, while they last the longest, tend to be impractical for walking, as they are generally heavier than many other popular materials. Determine the amount of support in each shoe. There should be enough arch and heel support to ensure that your feet will not be bruised. You may want to purchase a special innersole for your shoe if you cannot find a shoe that you feel offers enough support. Also make sure that there is enough cushioning. When you walk, your feet must absorb up two times your body weight with each step. Cushioning in the heel is especially important because when your foot strikes the ground it is heel first. Because of this, the majority of the impact is centered on that portion of the foot.

When you are trying on a walking shoe, be aware of the toe region. Your foot will flex while walking and the shoe needs to have enough room in the front of the shoe to allow for this. If there isn't enough room for the foot to properly flex then you will experience muscle cramps and foot pain. A general rule of thumb is to allow at least Ѕ to 1 inch of room from where your big toes end to the tip of the shoe. Don't purchase the shoe if it feels too tight. The shoes should be comfortable for walking right out of the store; they are not designed to stretch out after wearing.

Make sure that you examine your shoes regularly. Worn out shoes will not absorb the shock of impact well and their traction will also decrease. This can lead to unfortunate injuries. There is no set answer on how often you will need to replace your shoes. That depends on how often, how far and on what surfaces you walk. The best way to tell if they need replacing is to check to see if the treads on the bottom of your shoes are worn. Also examine the lining. If it is torn or becoming frayed then you need to get a new pair. As the inside of your shoe wears out, it will begin to lose the ability to fit the contour of your foot. As this happens, you will start to experience foot pain and blisters. These problems are easily avoidable by replacing the shoe as soon as it begins to show signs of significant wear.

Don't hesitate to spend $50 to $100 on a good pair of walking shoes. There are shoes that cost well over $100, but that doesn't necessarily mean that they're any better than a less expensive brand. Don't look at the price tag on good shoes as being exorbitant. They are worth the investment since having the right shoes will save you money in the long run. The cost of Band-Aids alone can be high for the daily walker with ill-fitting shoes. Frequent trips to the podiatrist or time lost resting your feet will also add up quickly. Keep shopping until you have found the perfect pair of shoes for you. Once you locate the proper combination of good support, lightweight, durability, breathable and comfort, you will know it. If your feet are well taken care of, they will carry you many miles without protest.

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