Walking for Travel Fitness: Finding the Proper Shoe Fit

Mar 29
21:34

2006

Karen Hiser

Karen Hiser

  • Share this article on Facebook
  • Share this article on Twitter
  • Share this article on Linkedin

Walking is a fabulous and fabulously easy way to stay in shape while you are on the road. In this article, we discuss proper shoe fit, how to set and achieve your walking goal, and how to walk smart.

mediaimage

Walking is a fabulous and fabulously easy way to get your exercise. It's a great way to get in shape and stay in shape,Walking for Travel Fitness: Finding the Proper Shoe Fit Articles whether you're on the road or at home. I like walking for a variety of reasons:

  • It's easier on the joints and muscles than running. As a result, it's more fun, and you'll recover faster and be less prone to injuries.
  • Other than a good pair of shoes, walking doesn't require any special equipment or clothing.
  • Anyone at any fitness level can participate, as opposed to running or other strenuous activities, which require a minimum fitness level for beginners.
  • Walking can be done in short bursts; for example, in between client meetings, after dinner, or while you wait for your connecting flight.
  • When it's cold out, I don't mind walking while bundled up (versus running, which is cumbersome if you have to wear a lot of clothes).
  • When it's hot out, I can walk without getting as sweaty as when I am running, hopefully negating the need to take a second shower during an already busy travel day.
  • I get to see the sights in the town that I'm visiting.
  • Although we should all have warm-ups and stretching as a part of our regular workout routine, I know the realities of traveling often dictate cutting things short. Unlike running, walking requires only minimal warm-up and cool-down.
  • Unlike when I’m working out in the hotel gym, I can’t be tracked down by coworkers while I'm walking!
  • I can multitask while walking, which is tough with other forms of exercise. (See sidebar for interesting ways to maximize your walking time.)

And, finally:

Walking for 30 minutes at a 4 mph pace burns about 100 calories per 100 pounds of body weight. Not too shabby!

Starting with the Proper Fit

Walking requires a single but extremely important piece of equipment: good shoes. Wearing shoes that don’t fit or don’t properly support your feet can result in almost immediate injury, resulting not only in discomfort and pain, but also discouraging you from achieving your goals.

The definition of a good shoe is one that fits you, not necessarily one that’s expensive.

Skip the trendy stores in the mall and seek out a running shoe store staffed by professionally trained shoe fitters. Plan on spending 30 minutes or more in your shoe fitting and selection expedition, allowing the fitter to properly assess your stance, foot strike, gait, and wear pattern, and giving you ample time to try on as many pairs as possible.

Take an old pair of sneakers with you, so that the fitter can assess your wear pattern. The fitter should also look at you standing in bare feet to determine whether you have low, medium, or high arches. Finally, the fitter should also watch you walk and run in bare feet. All of these assessments help determine your specific shoe needs. If your shoe fitter isn’t looking at these things, find another store.

Everyone’s feet should pronate naturally, rolling from the outside heel to the inside toe. Those of us with flat arches (whose shoes show wear on the inner section of the toe box) over-pronate, meaning that our feet roll too much. We need strong, stabilizing shoes that help prevent over-pronation.

Walkers with high arches (whose shoes show wear on the outer section of the heel) supinate; their feet don’t roll enough. Supinators need very flexible shoes, to encourage their feet to pronate further.

Another way to determine if you have high or low arches is with the "wet foot" test. Put a couple of newspaper pages or other paper on the floor. Wet the bottom of your bare foot, and step onto the paper. If the wet area on the paper is just around the outer edge of your foot, you have high arches; your arches never touched the paper. If you get a big, wet blob like I do, you have flat arches.

Other tips for a proper shoe fit:

  • Expect to wear a shoe that’s at least a full size larger than your street shoes. Look for plenty of room in the toe box area. Your toes should never, ever touch the end of the shoe.
  • Do your fitting at the end of the day, when your feet are swollen and tired.
  • When shopping, wear the same type of socks that you’ll wear when you exercise in the shoes.
  • Try on many pairs. Ask if you can walk around the block in each pair before making a decision.
  • Just because your friend says a particular model is fabulous doesn’t mean it will work for you.
  • Generally speaking, running shoes can also be worn as walking shoes. So, if you can't find a walking shoe, try on some running shoes.
  • Look for a store with a liberal return policy. Many will let you wear the shoes inside for a few days, to make sure they fit well.
  • If you’ve exhausted all of the shoe possibilities and are still having trouble finding a good fit, ask your fitter about different lacing techniques such as bunny ears to prevent heel slippage, or lacing for wide feet.
  • Don’t expect to go out for a five-mile walk in your new shoes. Ease into it, to make sure they fit correctly.

Finally, remember that this decision is about function not fashion. Buy the pair that fits the best, not the one that’s the most trendy.

For more great articles on Travel Fitness and staying healthy on the road, join our free newsletter mailing list.