What shoes should I wear?

I’m lying on the bed with my feet resting on the wall (for yoga lovers, this is the restorative Viparita Karani pose), willing the backs of my knees to stop throbbing. It’s the end of a long walk and it’s not unusual for me to have really aching legs after walking – something that I didn’t really suffer from when running.

This puzzled me for a while – I was running many more miles than I walked; walking is less impactful than running – why was I struggling?

Walking and running have a different biomechanical structure – when walking there’s a definite heel strike whereas runners tend to land further to the front of the foot. This has an effect on the requirements of the other muscles in the foot and leg. A heel strike is less stable than a mid/forefoot strike so the leg muscles have to compensate and work harder to stablilise the foot.

And this goes some way to explain why we have walking boots and running shoes. In 2015 the market for running shoes was valued at £600m, but it’s not just a marketing ruse to get us to buy more than one pair of shoes. Amongst other things, a boot can support the ankle better for stability and running shoes tend to have a stiffer base to support the foot as it rolls through the gait.

Does this mean you need a shoe for every occasion? Of course not. It is perfectly possible to walk in a running shoe (indeed there are specific walking shoes) and even to run in a walking boot but be sure to start with shorter distances and be aware that a different shoe may be more appropriate.

Don’t let not having the “right” footwear stop you from being active. As you progress in your fitness it is definitely something to look into: to find footwear that best supports the action of your foot – to balance high arches, flat feet, rolling inwards, rolling outwards – and will go some way to prevent injury. Ensure that your shoe fits well and that you are doing appropriate strength exercises to support your activity.

If you find yourself craving Viparita Karani, then it’s time to book a massage for some relief and advice on how to be active without injury.

I can create a specific training plan for you, to help you increase your distance safely for walking or running. Send me a message to discuss your plan.