Walking is one of the simplest yet most powerful ways to stay active, boost cardiovascular health, and improve overall well-being. At the most basic of levels, you do not need much to go for a quick walk. However, if you are wanting to ‘step things up’ then keep reading, as we have done the research on all the walking gear. We can help kit you out!
The Basics of Walking: Essential Walking Gear for Every Level
Whether you’re a beginner looking to start a daily routine, an intermediate walker aiming to increase endurance, or an advanced walker training for long distances, having the right gear is essential. The right shoes, clothing, and accessories can make your walking experience more comfortable, reduce the risk of injury, and enhance performance. Don’t forget to consider getting some rain gear for walking and we have checked out a variety of options that you may like.
Let’s break down what you need at each stage of your walking journey.
Beginners: Keep it simple
Footwear: Support & Comfort First
If you’re just starting out, the most important investment is a good pair of walking shoes. Many beginners make the mistake of using old sneakers or casual shoes, which can lead to discomfort and even injury.
Footwear – look for:
- A flexible sole that allows your foot to roll naturally
- Cushioning to absorb impact and reduce strain on joints
- A wide toe box to allow natural foot movement
- A lightweight design for easy movement
💡 Pro Tip: Visit a specialized running or walking store to get a proper shoe fitting. Studies show that well-fitted shoes reduce the risk of foot pain and injury (Menz et al., 2016).
Clothing: Keep It Simple & Comfortable
As a beginner, comfort is key. The goal is to wear clothing that keeps you cool and allows freedom of movement.
Essential Clothing:
- Lightweight, moisture-wicking t-shirts (avoid cotton, which absorbs sweat)
- Breathable leggings, shorts, or sweatpants
- A comfortable jacket for cooler weather
💡 Pro Tip: Moisture-wicking fabrics like polyester blends help regulate body temperature and keep you dry (Tipton et al., 2017).
Walking Accessories & Gear: Simple but Effective
- Water bottle: Staying hydrated is key, even for short walks.
Hats and sunglasses: Protects against sun exposure. A good waterproof hat protects from the rain too! - Step tracker or app: Helps track progress and stay motivated.
- A little bit of enthusiasm 🙂
💡 Pro Tip: A study found that people who use fitness trackers walk 2,500 more steps per day on average (Wang et al., 2015).
Intermediate: Time for an upgrade
Footwear: Stability & Durability
Once you’re walking regularly, you may need more stability and durability. Time to consider upgrading the foot walking gear. If you walk on trails or uneven surfaces, consider trail walking shoes with better grip and ankle support.
Footwear – Look for:
- More arch support for longer distances
- Enhanced breathability to prevent overheating
- Slip-resistant soles for different terrains
💡 Pro Tip: If you’re walking 5+ miles per session, you may need to replace your shoes every 300-500 miles to prevent wear-related discomfort (Nigg et al., 2020).
Clothing: Layering for All-Weather Walking
Intermediate walkers often venture into different weather conditions, requiring a more layered approach.
Clothing: Essential walking gear
- Compression socks to reduce muscle fatigue
- A lightweight windbreaker or rain jacket – we have checked out the Best Rain Gear for walkers.
- UV-protective clothing for sunny conditions
💡 Pro Tip: Studies show that compression socks can improve circulation and reduce muscle soreness in endurance walkers (Ali et al., 2007).
Walking Accessories & Gear: Tech & Comfort Enhancements
- Walking poles: Helpful for balance, especially on trails.
- Bluetooth headphones: Enjoy podcasts or music hands-free.
- Waist pack or running belt: To carry essentials like keys and snacks.
💡 Pro Tip: Walking poles can reduce knee strain and increase calorie burn by 20% (Schiffer et al., 2006).
Advanced: Bring on the high-tech gear
Footwear: Performance & Special Features
For experienced walkers, the focus is on performance and injury prevention. Advanced walkers might also train for speed walking or long-distance events. Your walking gear selections and needs will possibly be very different for a Beginner Walker.
Footwear: Look for
- Lightweight, high-energy return soles for better propulsion
- Waterproofing for all-weather walking. If you are headed out into all-weather walking you will love reading about the Best Rain Gear for Walkers.
- Custom insoles if needed for foot conditions like plantar fasciitis
- Visit a specialist shoe store for a custom fitting to find the right walking shoes.
💡 Pro Tip: Some walkers benefit from minimalist or zero-drop shoes, which mimic barefoot walking and can improve foot strength (Warne et al., 2014).
Clothing: Technical Gear for Performance
Advanced walkers training for long distances or races need performance-based clothing.
Essential Clothing:
- Seamless, anti-chafing gear for long-distance comfort
- Cold-weather gear (thermal leggings, gloves, moisture-wicking base layers)
- Reflective gear for walking in low-light conditions
💡 Pro Tip: If walking at night, reflective vests or LED armbands are critical for safety (Fong et al., 2018).
Walking accessories & Gear : Advanced: High-Performance Gear
- Heart rate monitor – Useful for tracking fitness improvements.
- Hydration pack – Ideal for long-distance walking.
- Cooling towels – Great for hot weather walks.
💡 Pro Tip: A heart rate monitor helps keep walking intensity in the optimal fat-burning zone (Poirier et al., 2003).
Gear Up & Get Walking!
No matter your fitness level, having the right walking shoes, clothing, and accessories can make a huge difference in your comfort, safety, and enjoyment. Beginners should focus on good shoes and breathable clothing; intermediate walkers should consider weather-appropriate gear; and advanced walkers can invest in high-performance accessories to take their training to the next level.
What’s next? Stay tuned on our Articles Page for our in-depth guides on choosing the best walking shoes, clothing, and accessories for every season!
We also have our Walking for Wellness Facebook page and Walking for Wellness Instagram accounts where you can stay motivated and encouraged.
References
Ali, A., Creasy, R. H., & Edge, J. (2007). The effect of graduated compression stockings on running performance. Journal of Strength and Conditioning Research, 21(2), 665-669.
Menz, H. B., Jordan, K. P., Roddy, E., & Croft, P. R. (2016). Foot and ankle pain and footwear in older people. The Journals of Gerontology, 71(12), 1682-1687.
Nigg, B. M., Baltich, J., Maurer, C., & Federolf, P. (2020). Shoe constructions for reducing impact loading. Journal of Foot and Ankle Research, 13(1), 1-10.
Poirier, P., Tremblay, A., Catellier, C., & Tancrède, G. (2003). Effects of walking on body fat distribution and lipid profile in overweight subjects. Medicine & Science in Sports & Exercise, 35(5), 900-906.
Wang, J. B., Cataldo, J. K., Ayala, G. X., et al. (2015). Mobile and wearable device features that affect user engagement. American Journal of Preventive Medicine, 48(5), 543-549.