Walking is an excellent form of exercise for improving and maintaining overall health. Better still, walk outside with a friend or a group. Studies show that walking with other people and walking in nature can improve your health. Keep reading to learn more about the benefits of walking and how to find the right walking shoes for your feet.
I am a huge fan of a brisk daily walk. In fact, my friends and I hike our dogs together every morning year-round since 2012! To read more about walking safely in the winter, see my post Safer Winter Walks. And for some motivation, read How To Get Fit at 40: The Ultimate Guide for Women.
Before you start walking, it’s important to find the right walking shoes for your feet to avoid injury. Everyone has a different gait and needs support in different places. Once you determine how you walk, read my sneaker shopping tips and features to look for. I’ve researched the best high-performance walking shoes for women and sorted them by gait so you can be sure to get the best walking sneakers for your feet.
Benefits of Walking
There are so many health benefits to be gained from walking:
- Reduces fat and body weight
- Increases cardiovascular fitness
- Boosts endurance
- Slows the resting heart rate
- Strengthens bones
- Eases join pain
- Improves blood pressure
- Reduces cholesterol
- Boosts immune function
- Alleviates depression and anxiety
- Improves memory
- Increases creativity (a Stanford University Study calls it “divergent thinking”)
Walk Outside
Studies show walking in nature is restorative for your body, mind and soul. One study found that older people who are active outdoors for at least 30 minutes per week were more motivated to continue doing it than those who exercised indoors.
The Japanese have long practiced forest bathing, known as shinrin-yoku, which means bathing in the forest atmosphere, or taking in the forest through our senses. In addition, studies show that walking in the woods is especially beneficial due to phytoncides emitted by trees. When we breathe in phytoncides, our bodies respond by increasing the number and activity of a type of white blood cell called Natural Killers, or NK. These NK cells kill tumor- and virus-infected cells in our bodies.
How Much Walking Should You Do?
The Centers for Disease Control and Prevention (CDC) recommends adults ages 18-64 should engage in at least 150 minutes a week of moderate activity, such as brisk walking, and at least two days a week of activities that strengthen your muscles. Adults over the age of 65 should add activities that improve balance, such as standing on one foot.
The CDC goes on to suggest that doing more than 150 minutes or doing 75 minutes a week of “vigorous-intensity activity or an equivalent combination,” will provide even more health benefits.
Find the Right Walking Shoes for Your Feet
Walking is as easy as tying your laces. The only equipment you need is the right pair of supportive walking shoes to avoid injury, instability, blisters, or calluses.
It’s best to buy athletic sneakers, not leisure sneakers (what I call “fashion” sneakers) that tend to have little to no support, such as Vans or Converse. The reason is walkers step with their heels first and roll through to their toes. So their footwear needs to be lightweight and flexible with good arch support.
Shopping Tips
- Always try on shoes with the socks you intend to wear them with. It’s recommended you wear synthetic, moisture-wicking socks made from a blend of acrylic, CoolMax, Ultimax, or other sports fabric when walking.
- If you’re between shoe sizes, size up. Feet swell when walking and you want room for them to expand.
- If you can’t find walking shoes that fit and feel right, get professionally fitted at a store that specializes in athletic footwear, consider orthotic insoles or see a podiatrist.
- Replace your walking shoes every 500 miles.
Features to Look For
- Fit — both width and length
- Comfort
- Flexibility
- Lightweight
- Good shock absorption
- Supportive heel cup
- Uppers made of synthetic mesh materials that breathe
- A toe box that allows you to flex your toes
- Contoured foot-beds with built-in arch support
- The arch is one of the most important parts of your foot. It acts like a spring, absorbing shock every time you take a step, thereby taking a lot of pressure. Without proper arch support, you could end up with knee, hip or back pain. Having the right support will keep you stable and aligned.
Get the Right Support for How You Walk
To get the right support for how you walk, check the soles of an old pair of shoes to see where they are most worn out or do a tilt test. To do a tilt test, take a well-worn pair of shoes or boots and put them on a flat surface with the heels facing you. If the heels tilt inward, you may be an overpronator. If the heels tilt outward, you may be a supinator. See the image below for a visual of how you walk. For more info about your gait and some helpful stretches, start with this article at Healthline.
- If you overpronate, the outer edge of your heel hits the ground first and then your foot rolls inward toward the arch as you move. This is common for people with low arches or flat feet. If you overpronate, you’ll want motion-control sneakers. They are a little heavier and designed with extra support at the heel to stabilize your stride.
- If you supinate (underpronation), you may have high arches that don’t flatten enough when you walk. This causes a rolling motion to the outside edge of the foot. In that case, you’re going to want sneakers with high arches and good cushioning to support and stabilize your gait.
Walk The Right Way
Once you’ve got the right walking shoes, pay attention to your form. Along with tips on walking goals and tracking, the Mayo Clinic provides the following proper walking techniques…
- Walk with your head up, looking forward, not at the ground. (Except when walking in the woods, you must look down to watch where you walk to avoid injury — that advice is from me, not the CDC.)
- Keep your neck, shoulders and back relaxed while engaging your core; try not to arch your back forward or backward.
- Swing your arms freely with a slight bend at the elbows.
- Walk smoothly, rolling your foot from heel to toe.
Best Walking Shoes for Women
What follows is a list of the best high-performance walking shoe brands for women based on features and reviews. I’ve also noted the most recommended model by each brand.
There are several walking sneakers for a Neutral Gait that may also work for those with mild overpronation or supination. Feel free to jump down to walking shoes recommended for pronounced Overpronation and Supination. Plus, recommendations for Trail Shoes / Hiking Boots, you know, in case you want to do some forest bathing.
Be sure to treat your feet to comfortable, breathable socks. I’m a big fan of Bombas – I love the seamless toe, cushioned footbed, supportive arch, and that they donate a pair of socks for every pair purchased.
Neutral Gait
Allbirds
Most recommended: Allbirds Wool Runners are supportive, comfortable and durable. If sustainability is important to you, Allbirds are responsibly made from ethically sourced and renewable merino wool, Brazilian sugarcane for a countered and bouncy midsole, and cushy insoles composed of castor bean oil under moisture-wicking, odor-reducing merino wool. These sneakers are great for everyday walks and ideal for travel. They are probably the only walking sneaker you can comfortably wear without socks and the entire shoe is machine washable. Available in several colors in whole sizes only (if you’re between sizes, size up) at Allbirds.
ASICS
Most recommended: ASICS GEL-Contend sneakers are recommended for their rear-foot GEL® technology cushioning system and internal heel gradient, which provide excellent support and reduce shock absorption with every step. ASICS’ AmpliFoam™ midsole ensures your feet are cushioned and comfortable. The GEL-Contend sneakers are made of a lightweight, breathable and moisture-wicking athletic mesh material and have a solid, durable rubber outsole. Available in several colors in regular and wide sizes at Amazon and ASICS.
Brooks
Most recommended: Brooks Adrenaline GTS 22 features the brand’s DNA Loft technology to ensure a cushioned insole and smooth heel-to-toe transition. It has smart support GuideRails® that helps secure your foot and stabilize your gait by minimizing excess movement as you walk. The outside of Adrenaline GTS is a lightweight, breathable material that hugs your foot.
The Adrenaline GTS 22 is a certified PDAC A5500 Diabetic shoe and has been granted the APMA Seal of Acceptance. It’s available in a staggering 37 colors (some are limited edition) in various widths and sizes at Brooks and Amazon (where it has a 4 ½ star rating from over 10,600 reviews).
HOKA One One
Most recommended: HOKA One One Bondi 7 is highly recommended for its incredible cushioning and comfort. A breathable mesh upper meets a compression-molded EVA foam midsole on a rubber outsole that features a Meta-Rocker for a smooth stride. The Bondi 7 has a higher bed of soft cushioning to absorb impact and a plush memory foam collar that cradles the achilles to keep the ankle secure and stable. The beveled heel design creates a seamless transition for each step and improved durability. Available in regular and wide sizes and an assortment of colors at HOKA and Amazon.
The HOKA One One Bondi 7 has received the American Podiatric Medical Association Seal of Acceptance recognizing that the sneaker has been found to be beneficial to foot health.
New Balance
Most recommended: New Balance Fresh Foam 860v11 features NB’s Fresh Foam technology for lightweight, continuous cushioning and support that absorbs impact. Paired with a soft, selectively stretchy knit upper that hugs the front of the foot and Ultra Heel technology that hugs the back, the Fresh Foam 860v11 provides an all-around supportive, comfortable fit. These sneakers are available in a variety of sizes, colors and widths at New Balance and Amazon.
Rykä
Most recommended: Rykä Devotion Plus 2 for its great arch support, breathable mesh upper, innovative RE-ZORB® technology with responsive cushioning for shock absorption, and extra durable sole. Rykä is known for constructing fitness sneakers specifically designed for a woman’s foot with features such as a narrower heel, roomier forefoot, and a more secure footbed. They’re especially good for women with narrow feet and high arches. Available in 15 colors in medium and wide sizes at Rykä and Amazon (where the Devotion Plus 2 has 4.2 stars from almost 9,000 reviews).
Overpronation (Flat Feet)
Brooks Addiction Walker 2
Most recommended for Overpronation: Brooks Addiction Walker 2 is a motion control sneaker recommended by podiatrists for people who overpronate due to its super supportive Extended Progressive Diagonal Rollbar that keeps your foot in line and helps you stay in a natural stride. The cushioned insole provides maximum impact absorption and the innovative outsole is slip resistant. This shoe is also good for people with plantar fasciitis. The Addiction Walker 2 is available in two lace-up styles (Walker 2 and Walker Suede) and one with Velcro straps (Addiction Walker V-Strap 2); all are available at Brooks and Amazon.
Supination (Underpronation) / High Arches
ASICS GEL-Nimbus 22
Most recommended for Underpronation: ASICS GEL-Nimbus 22 features excellent arch support, a heel counter to keep the heel from rotating, and technologies designed specifically for underpronation. The Nimbus 22 has a softer GEL® cushioning in the heel for shock absorption and in the forefoot to reduce the load on the feet. The ASICS’ FlyteFoam® creates a cushioned midsole and their TRUSSTIC™ technology under the arch provides stability. Available in a variety of colors in medium and wide at Amazon.
Trail Shoes / Hiking Boots
Want to walk in the woods and do some forest bathing? Depending on how groomed the trails are, walking sneakers may be fine. If you’re planning to walk on rough terrain or for an extended period of time, trail shoes or lightweight hiking boots with traction soles and added heel and ankle support are a better choice.
KEEN Targhee III
Most recommended: KEEN Targhee III is available as a shoe and a mid-ankle boot. Both offer excellent support with KEEN’s metatomical footbed designed to cradle the natural contours of your foot and provide excellent arch support. The Targhee III has an inch-and-a-half heel that offers a little lift and extra shock absorption. The durable, waterproof exterior protects your feet from the elements and the rugged all-terrain rubber outsoles grip the trails for plenty of traction. Available at KEEN and Amazon.
Merrell Moab
Most recommended: Merrell Moab for its versatile line of hiking shoes and boots. All Moab models feature Merrell’s M Select™ FIT.ECO+ blended EVA contoured footbed with added zone-specific arch and heel support, and air cushioning in the heel to add stability and absorb shocks. Plus, they have Merrell’s Vibram® traction soles that grip the ground coupled with durable uppers to protect your feet from the elements. Available at Merrell and Amazon.
Get the right walking shoes for your feet, start walking and feel great!
All items are in stock at time of publication.
This article was commissioned by FLO/50.
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