Walking Shoes, Apparel, and Gear 8 Facts About Walking Shoes You Should Know By Wendy Bumgardner Updated on July 07, 2021 Reviewed Verywell Fit articles are reviewed by nutrition and exercise professionals. Reviewers confirm the content is thorough and accurate, reflecting the latest evidence-based research. Content is reviewed before publication and upon substantial updates. Learn more. by Michele Stanten, ACE-GFI Print TravelCouples / Getty Images Table of Contents View All Table of Contents Shoes Don't Last Forever Go for a Larger Size Proper Lacing Is Important Athletic Shoes Offer More Support Socks Matter Stick to One Brand at a Time Choose Walking Shoes for Long Walks Trail Shoes Are Better for Hiking Sure, you can technically walk in most shoes. But walking shoes make a big difference, especially when walking long-distance, for exercise, or training purposes. You may want to rethink some of your shoe practices in order to enhance the life of your shoes and reduce injury or discomfort. Maximizing the proper use of your shoes can even help you walk longer and stronger. Here are some facts about walking shoes to get you started. Shoes Don't Last Forever Shoes generally last only 500 miles before you have beaten the stuffing out of them. If your shoes have leather uppers or you are gentle with the uppers, they may still look OK. You may not have worn through the tread. But inside, they are dead. Adding a new insole might make shoes feel better, but they have lost whatever cushioning they had, and their support elements may also be broken down. Now you have a recipe for injury and tired feet as your feet and ankles will be taking more of a pounding with each step. Buying new shoes is much cheaper and easier than seeing a doctor for a twisted ankle or for plantar fasciitis—or stopping your walking program. How Long Do Running Shoes Last? Size Up for Walking Shoes Do your fingers swell when you walk? Guess what: Your toes are swelling even more. If your shoes aren't big enough, you can end up with black toenails, blisters, and foot pain from swelling. Your walking shoes should be larger than your regular shoes because your feet may swell up to a full shoe size when you walk for over half an hour. Give up on shoe size shyness and get fitted correctly. You may find that your walking shoes are too big to wear around the office or home when you aren't walking. If so, save them for walking. How to Get Fitted for Running Shoes Lacing Technique Can Prevent Heel Slippage No one wants to experience the pain and discomfort of black toenails when they go for a walk. Some people may blame their shoe size for this phenomenon and think that their shoes are too big. But the solution might be lacing your shoes properly. When you lace your shoes correctly, your heel stays in the shoe's heel cup while your toes have room to expand. Proper lacing technique will also help prevent heel blisters (see these lacing instructions for how to lace your shoes). If you are getting black toenails despite having enough room in your shoes or your heel isn't securely in the shoe's heel cup, learn to lace your shoes the right way. Getting Black Toenails From Running or Walking Athletic Shoes Offer More Support Start walking with whatever shoes you have on hand. But if you plan on walking for more than a half-hour at a time, your feet will be happier in athletic shoes that support and cushion them correctly. Your feet flex with each step and need shoes that bend with them. Many of us overpronate or have so-called flat feet, and need a shoe that helps correct that motion so we aren't set up for injury. These are things best found in a good pair of running shoes or athletic walking shoes. How to Break In New Running Shoes Socks Matter If you find yourself developing blisters or hot spots on your feet, the right socks can help prevent those. First, wear socks. Second, wear socks that are the right size. If they are too big, they bunch up and can be uncomfortable (or even contribute to blisters). If they are too small, they can cut off circulation and even aggravate conditions like bunions or cause pain. Lastly, wear synthetic socks of acrylic, CoolMax, Ultimax, or other sports fabrics that wick away moisture from the foot. Don't wear cotton socks when walking for more than half an hour, as they retain sweat next to the foot, soften the skin, and leave it more prone to blisters. Wear synthetic socks, lubricate your feet, or use cornstarch to keep them dry. Proper footwear is critically important if you have diabetes, as you want to reduce the risk of getting ulcers on your feet. Stick to One Brand at a Time Instead of rotating brands of walking shoes, find one that suits you and stick with it. For instance, the wide toe box and plush cushioning of New Balance shoes or the grippy traction of a Nike walking shoe may be exactly what works best for feet. That way, your muscles will settle into a pattern, rather than adjusting every time you switch. If you are training for speed or distance, rotating between different types of shoes confuses your muscles without having a good training effect. It is useful to have two pairs of the same walking shoes that you can alternate. Start wearing the second pair six weeks after the first. That way, you'll be able to feel when the first pair is giving out. Long Walks Call for Walking Shoes, Not Boots Many European distance walkers wear boots. But if your long walk is on the pavement, your feet will be happier if you wear shoes designed for marathon runners and walkers. You will need some cushioning, but not heavy cushioning. For instance, when shopping for women's walking shoes, choose ones that say they are suitable for long-distance. If you overpronate, you may need motion control shoes—especially for long-distance walking. Walking Shoes Aren't Enough for Hiking Walking shoes don't offer enough support or protection for hiking. You will find this out the hard way if you take a trail and discover how painful it is to have rocks and roots poking you through the soles of your shoes. Trail shoes or lightweight hiking boots protect your soles. Even gravel roads can be a painful experience with many running and walking shoes. Switch to trail shoes for those surfaces. Today's trail running shoes are lightweight, flexible, and protective. Walking Shoes vs Running Shoes 2 Sources Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy. American Academy of Podiatric Sports Medicine. The right time to replace your shoes. Van Amber RR, Wilson CA, Laing RM, Lowe BJ, Niven BE. Thermal and moisture transfer properties of sock fabrics differing in fiber type, yarn, and fabric structure. Text Res J. 2014;85(12):1269-1280. doi:10.1177/0040517514561926 By Wendy Bumgardner Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. See Our Editorial Process Meet Our Review Board Share Feedback Was this page helpful? Thanks for your feedback! What is your feedback? Helpful Report an Error Other Submit