10 of the best hiking boots for women in 2024
It’s easy to choose a walking shoe based on style, but what’s even more important is knowing how to pick a pair that’s right for your feet. “Before buying a specific shoe, I would always recommend having a podiatrist look at it first to avoid any other pain or complications in other joints,” said Pooja Shahwho holds a degree from the American Board of Podiatric Medicine.
Still, Shah told CNET that she recommends a neutral shoe for most people. Regardless of your foot type, Shah believes a good shoe should have a deep heel seat and good heel cushioning, since our heels bear a lot of the load when we walk. “I would not recommend extra arch cushioning, as this can cause more pain than benefit,” she said.
Additionally, it is important that the shoes fit properly. Shah said that wearing shoes that do not fit properly can lead to a feeling of imbalance or cause you to fall. This can also result in blisters on the toes or heels if the shoes are too big or too small. Another thing to look at is the heel-to-toe drop. This is the difference between the thickness of the cushioning under the heel and the forefoot. According to Running warehouseA high heel-to-toe drop of more than 7 millimeters is best for those who land on their heel first or have issues with their Achilles tendon. Meanwhile, a lower heel-to-toe drop of less than 7 millimeters is best for those who land on the middle or front of their foot.
“A zero-millimeter heel drop implies a completely flat shoe that should be avoided for most activities as it provides minimal shock absorption,” Shah says. She points out that the actual millimeter of heel drop varies by brand and manufacturer, which is why you should always try on a shoe to ensure there is enough support under the heel to alleviate the amount of stress on the Achilles tendon.
As for the weight of the shoe, Shah said there’s no specific weight to go by, but she advises against choosing a shoe that’s too light and flexible: “Any sneaker that’s flexible enough to bend is likely going to provide minimal support while walking or running.” If a shoe is too flexible, it could mean the shoe isn’t providing enough support in the midfoot. On the other hand, a shoe that’s too heavy can be uncomfortable for higher-intensity activities like running and can also affect your speed. Finally, look for a mesh upper for good ventilation.
The different types of running
You will notice that many shoes market themselves as overpronator, supinator, or neutral. The foot naturally pronates (or rolls inward) when you walk or run, but in some cases, too much or too little pronation can occur. If you find that you have a supinator or overpronatorShah recommends getting a custom orthotic made to fit your needs. But first, it helps to know what these terms mean in the first place.
Overpronation: Overpronation causes your foot to roll inward excessively when you walk. This way of walking causes the arches of your feet can collapse and lead to flat feetShah says, “For people who overpronate, a wide shoe type may be recommended to accommodate their arch, which can drop during the gait cycle.” If you were born with flat feet or developed them over time due to overpronation, shoes that provide arch support are essential (unlike other people).
Underpronation: This gait is also known as supination and happens when your foot doesn’t roll inward enough and instead rolls out too far when you walk or run. People who supinate often have a high arch and feel pressure on the outside of their toes, especially their pinky toes. Shah recommends a shoe with a wide toe box. She says, “These are a good choice because these people sometimes get hammertoes as a result of their high arch.”
Neutral pronation: When the foot naturally rolls inward 15% and helps absorb shock while keeping your limbs and ankles aligned. This is considered “normal” as there is no excessive over or under pronation with this foot landing.
