When you go to buy shoes, the most important thing about shoes is to buy, beyond anything else is that they have got to feel good. They have got to feel like the yummiest bedroom slipper you ever had on your feet. You could sleep in them. And start there. Because most people say; “Well, my feet can adjust to this. It’s a little lumpy but that’s alright.” And then they get 10 miles down the road and they’ve got a blister or they’ve got something else going on with their foot. Get shoes that feel really good right out of the box.
A good running and walking shoe should be really flexible on the forefoot and should be easily flexible.
Make sure there’s plenty of width in the toe box. And there’s a lot of women that have issues with buying a shoe that is large enough, because everybody says; “Well, you know I’ve always been a 5 ½ my whole life, in my dress shoes and everything.” Go to a running shoe shop, get yourself measured up, and think about suspending your disbelief about what size your shoe should be.
If it’s too narrow, it’s going to really cause problems. You can get bunions, you can get blisters and all kinds of stuff. So make sure there’s plenty of widths. Don’t be afraid to go up half a size to make the shoe feel really great, especially when you’re running. And as you run longer and longer distances, you will also know that your feet spread and they grow, so if you plan or walking or running long distances or doing 3 day walks or training for a marathon, plan on getting into a larger shoe size. I recommend getting a shoe that’s reasonably lightweight.
Anything heavier than 10 or 11 ounces and you’ve got a lot of weight on your foot. Now, a lot of the shoe companies these days have developed thicker heels on their shoes, both walking and running shoes. They’ve built up the heel because everybody’s complaining so much about their knee problems and lower leg pains, so they add more and more cushioning to the shoe. Well, the problem with that is that it throws you off when you’re walking because you’re walking along on a very high-heeled shoe. So every time you take a step, your heel’s going to hit sooner than it would have the heel not been as high. So for a walking shoe and for a running shoe, you really want to find something that is built pretty low to the ground. If you’re concerned about the impact, learn to walk in a way or run in a way that doesn’t create an impact. There’s where the cure is. It’s not in getting a shoe that’ll fix you. It’s really fixing how you move your body, and that’s really what we do.