Do you need walking shoes to start a walking workout?

Walking is an accessible and practical way to get active, with a wide range of physical and mental health benefits. Plus, it's low impact and low intensity, which means it's a form of exercise you can do every day without placing too much demand on your body. One of the biggest benefits of walking is that you can pick up and go virtually anywhere at any time without needing more than a pair of shoes.

However, if you're committing to a consistent walking routine, it's worth considering what type of shoes you'll be wearing. "Having proper walking shoes can make a significant difference in comfort, injury prevention and overall performance during a walking workout," says Dr. Arti Karmur, a podiatrist and foot and ankle surgeon at HealthyU Clinics. The right pair of walking shoes will give you the appropriate support, stability and cushioning to prevent issues like plantar fasciitis, knee pain and ankle instability from zapping the joy out of your walks.

So, how do you know if you've got the right shoes for a walking workout? Here's what the experts have to say.

Walking shoes support a natural gait

While some people may get by with general athletic shoes, Karmur says wearing shoes designed with features that cater to the biomechanics of walking has many advantages. When you walk, your foot moves in a continuous heel-to-toe motion, with one foot always in contact with the ground.

Typically, your heel hits the ground first, and then your weight is transferred smoothly through the midfoot to the ball and then the toes, propelling your body forward in a rolling motion. According to Karmur, the forefoot flexibility of walking shoes accommodates this natural rolling motion, and beveled heels help with a smoother heel strike. They are often more supportive and cushioned than nonathletic shoes and include better arch support and shock absorption.

While people who are not injury-prone may be able to walk in their casual kicks without issue, it's particularly important to choose dedicated walking shoes if you have foot pain or injury concerns, according to Kaleigh Ray, an ACSM-certified exercise physiologist with a master’s degree in biomechanics.

How walking shoes differ from running shoes

Running shoes are usually made from sweat-wicking and breathable materials, while walking shoes are made of more durable ones like leather. "Many walkers may choose running shoes for the improved breathability and lighter weight," explains Ray. But there are crucial differences between running shoes and walking shoes beyond materials.

When you run, both feet leave the ground during each stride, causing higher impact forces when you land, which is why running shoes feature super-cushioned soles. Running shoes also often feature flared heels and curved soles to propel you forward. Depending on your running style, you may land on your heel, midfoot or forefoot, whereas walking starts with the heel first. These differences are why walking shoes have flatter soles, which provide more stability, and beveled heels rather than flared ones, which can cause you to trip.

While more research is needed, excessive cushioning may also lead to increased leg stiffness and greater impact loading when you land, causing potential problems down the line. Dr. Milica McDowell, exercise physiologist, doctor of physiotherapy and vice president of operations at Gait Happens, says, "We want the 'proper tool for the job,' and because current running shoe technologies are so excessively cushioned, they tend to make walkers land harder on their heels and can also affect ankle stability."

On the other hand, walking shoes have cushioning designed for lower-impact movement, especially in the heel and midfoot, since walking exerts less impact than running, explains. Karmur. With less cushioning, you'll get more stability, firmer arch support and better alignment for walking, keeping you comfortable for longer.

What to look for in a walking shoe

The American Academy of Podiatric Sports Medicine (AAPSM) says that walking shoes should provide side-to-side stability, adequate cushioning and allow for a smooth stride. "I always suggest a lower profile, less cushioned, foot-shaped shoe," says McDowell. She also suggests choosing walking shoes with a wide toe box and a thinner, less-cushioned sole than you'd get in a running shoe. It's also vital that the shoes are flexible, "You want the shoe to be able to twist when you ask it to," she says.

If you have foot pain such as plantar fasciitis, Ray suggests rocker-soled shoes, which can help alleviate arch, heel and Achilles tendon pain. She also says some walkers may benefit from custom orthotics. Above all, Ray says, the most crucial factor is to ensure your current shoes aren't so worn that they don't support you. "As you wear your shoes, they break down, especially in the areas where you apply more pressure with your foot — your old shoes may be exacerbating pain and soreness in your feet because they lack the cushioning you need in the areas you need it most," Ray warns.

Replacing your shoes every 300 to 500 miles is a good rule of thumb. The AAPSM recommends steering clear of cheap shoes. While this doesn't mean you need to splurge on the most expensive pair, investing in a good-quality shoe is worth it for taking care of your feet and preventing other problems, like knee and back pain. When choosing new shoes, the AAPSM recommends visiting the shoe store late in the afternoon when your feet are slightly swollen to ensure the best fit.

We teamed up with podiatrists and tested several pairs to identify the best walking shoes for every need. Three of our top picks are highlighted below, and you can check out the full list here. Dealing with plantar fasciitis? We've got you covered there too! From supportive sneakers to comfy sandals, discover the nine pairs that made our list.

Meet our experts

• Dr. Arti Karmur, doctor of podiatric medicine and foot and ankle surgeon serving patients at HealthyU Clinics in Chandler, Mesa and Phoenix, Ariz.

• Dr. Milica McDowell, exercise physiologist, doctor of physiotherapy and vice president of operations at Gait Happens.

• Kaleigh Ray, ACSM-certified exercise physiologist with a master’s degree in biomechanics and consultant for Treadmill Review Guru.

Our health content is for informational purposes only and is not intended as professional medical advice. Consult a medical professional on questions about your health.