If you’re just starting out with a walking routine, finding the right walking shoes is essential. I recently had to purchase a new pair myself and found that experience quite overwhelming. With so many styles, features, and brands, where do you begin?
As a former registered nurse and advocate for active, healthy living, I’ve seen how much of a difference the right pair of walking shoes can make—not just for comfort but also for preventing pain and injury. In this guide, I’ll share practical tips backed by expert sources plus podiatrist-recommended advice to help you choose wisely. Additionally, we’ll cover what to look for in a beginner-friendly walking shoe, what the experts recommend, and share a few options you can buy online.
Whether you’re walking for fitness, mental wellness, or fun, your feet deserve the best possible support.
Why the Right Walking Shoes matter
Walking may seem low-impact, but poor footwear can put stress on your feet, knees, hips, and lower back. According to leading podiatry sources, a well-fitted, supportive shoe can help distribute pressure evenly, absorb shock, and reduce the risk of injury—especially on daily or long-distance walks.
What to Look for in Walking Shoes
We did the research to help simplify the process for you. Here are a couple of essentials to consider when shopping for walking shoes.
Tip: Shop later in the day when your feet are naturally a little swollen, as this mimics how they’ll feel after walking.
Fit Comes First
Shoes should fit snugly (but not tightly) with enough room to wiggle your toes. Aim for about a thumb’s width of space between your longest toe and the end of the shoe. I was given the tip of taking the inner sole out of the shoe and standing on it. A great way to check the shoe’s fit – no part of your foot should be hanging over the edges, and you can easily check the thumb’s width from the end of your longest toe to the end of the inner sole.
Arch Support
Good walking shoes provide the right level of arch support for your foot type. And furthermore, the right support can improve alignment and prevent strain, whether you have flat feet, neutral arches, or high arches.
Many podiatrists recommend brands with built-in arch contours or suggest using custom insoles if necessary.
Cushioning and Shock Absorption
Shoes should offer soft but responsive cushioning – especially under the heel and ball of the foot. This helps absorb the repetitive impact of walking. Look for memory foam, gel, or air-cushioned soles.
Flexibility and Sole Grip
The shoe should bend at the forefoot (not in the middle). A flexible sole allows natural foot movement. And don’t forget traction – rubber outsoles with textured grip help keep you stable on various surfaces.
Breathable Materials
Mesh and moisture-wicking fabrics help keep your feet cool and dry, reducing the risk of blisters or fungal infections.
Common Mistakes to Avoid with Walking Shoes
Buying new shoes is always exciting, but before you get side-tracked by all the shiny brand names and colorful options, take note of these helpful tips below. Getting it right can make a world of difference to your comfort, posture and long-term joint health. Before you head out on your walking adventures, keep a few common pitfalls in mind.
Using old or worn-out shoes:
Walking shoes should be replaced every 300- 500 miles (500 – 800km). Many people hesitate to invest in new walking shoes, thinking their old pair is “good enough.” But holding onto worn-out shoes can be a quiet signal that perhaps you’re not prioritizing your own comfort and well-being – and you absolutely deserve to. In fact, you increase your risk of pain and injury by using old or worn-out shoes as the support and cushioning breaks down over time.
Choosing fashion over function:
One of the biggest mistakes beginners make is choosing shoes based solely on style or brand name. And, while it’s tempting to go for what’s trendy, your feet deserve more than fashion.
Ignoring your walking terrain:
Pavement walkers might prefer cushioning, while trail walkers need more grip and protection. Think through the different surfaces you will be walking on. A shoe that feels great on flat ground might not perform well during a hilly walk.
New walking shoes don’t always stretch:
Avoid buying shoes that feel “just a bit tight” hoping they will stretch out. Chances are, they won’t. Shoes that are too narrow or small can lead to blisters, black toenails, and general discomfort.
The right walking shoe should fit comfortably from the start, offer proper support for your walking style, and suit the surfaces you walk on most often. By avoiding these common missteps, you’re setting yourself up for a smoother, more enjoyable walking experience, one step at a time.
Podiatrist-Recommended Tips (from trusted sources)
According to Dr. Emily Splichal, a U.S.-based podiatrist and human movement specialist, walking shoes should feel secure at the heel but roomy in the toe box. She emphasizes alignment and balance as top priorities for walking comfort.
The Australian Podiatry Association also highlights that shoes should match your walking goals. Whether you’re taking 30-minute walks daily or longer weekend hikes, your shoes should reflect your needs.
5 Walking Shoes on Amazon to Consider
Here are a few beginner-friendly, well-reviewed walking shoes available on Amazon.
Hoka One One Women’s & Mens Walking Running Shoe (Clifton 9 and Bondi 8): Ideal for neutral or under-pronation
Available in a wide variety of trendy colors, these shoes deliver balanced cushioning and all-day comfort. They’re popular among customers who report no aches or discomfort, even after extended wear, and love how incredibly lightweight they feel. The breathable design also helps keep your feet cool and supported with every step.
ASICS Gel-Contend 8: Lightweight neutral support shoes.
An Amazon’s Choice shoe these are available in women’s and Men’s options and various colorways. The rear foot has GEL cushioning, which helps improve impact absorption and gives a softer feeling when the foot strikes the ground. The upper shoe has mesh for increased airflow. Many customers like how lightweight they are and that they are good value for money.
Brooks Addiction Walker 2: Maximum Support shoe ideal for overpronators or those who need extra arch and heel support.
This popular walking shoe (men’s and women’s available) is also a certified Diabetic shoe. Built for everyday reliability, its slip-resistant sole gives excellent grip on different surfaces, thanks to certified traction technology. Inside, soft cushioning adapts to how you walk, reducing stress on your joints and keeping you comfortable. Colors are limited.
New Balance Fresh Foam 880: A shoe with stability support for overpronators.
These shoes are designed for all-day comfort and longer walks or runs. Featuring a Fresh Foam X Midsole with extra cushioning underfoot, helping absorb impact and reduce fatigue. The mesh upper offers a breathable fit and added comfort, while the outsole, designed using real movement data, helps your foot roll smoothly from heel to toe with each step. Great for both walkers and runners.
So which ones did I end up buying, you may be asking?
ASICS Kayano Gel 31: Great arch support and ideal for those with overpronation.
I found these shoes very comfortable. As someone with plantar fasciitis, I noticed the arch support and PureGEL heel cushioning made a difference right away – my feet felt supported and stable. I initially tried my usual size but found my toes were hitting the front of the shoe when walking. Going up a size and choosing the wider fit made them much more comfortable. Available in men’s and women’s and a variety of great colorways.
Final Thoughts Before You Lace Up
Choosing the right walking shoes is not just about comfort but long-term wellness. A good pair helps you enjoy walking more and reduces the risk of injury. Take time to try a few options, walk around the store, and read reviews if you’re buying online. If you’re experiencing pain or have specific foot concerns, it may be worth seeing a podiatrist for personalized advice.
And if you’re recovering from an ankle injury or want to know when it’s safe to walk again, don’t miss our related article: Ankle Sprain Injury: Should you Walk or Rest? What you need to know.
Stay well and keep walking!
References
American Podiatric Medical Association. (n.d.). Walking. https://www.apma.org/Patients/HealthyFeet/Walking.aspx
American Academy of Podiatric Sports Medicine. (n.d.). Walking shoes. https://www.aapsm.org/walking-shoes.html
Canadian Podiatric Medical Association. (n.d.). Proper footwear. https://www.podiatrycanada.org/foot-health-resources/proper-footwear/
Runner’s World. (2023, March 20). The 10 best walking shoes for all-day comfort and support. https://www.runnersworld.com/gear/a20862851/best-walking-shoes/
Mayo Clinic. (2022, June 10). Choosing the right walking shoes. https://www.mayoclinic.org/healthy-lifestyle/fitness/in-depth/walking/art-20046261