We know that walking is good for us. It’s also one of the simplest and most effective ways to stay active, boost heart health, and reduce stress – and if we’re able to enjoy it, we’re more likely to do it on a regular basis to get the most out of it.

That’s why the right shoes are important; nothing zaps the joy out of walking more than painful feet. If your shoes aren’t doing their job, even a short stroll can lead to discomfort or injury – and who wants to repeat that on a daily basis?

The good news is that you have literally hundreds of walking shoe choices. The bad news is that with so many trendy walking shoes on the market (and price tags that can easily climb into the hundreds), how do you know what will work, and is worth the price?

Start with Your Activity Level

Before getting caught up in brand names or buzz, think about how you’ll use your shoes. Are you taking occasional neighborhood walks, or logging several miles a day? Casual walkers may not need top-tier performance features, while frequent walkers or those training for events may benefit from more advanced cushioning, durability, and support. In other words, a higher price tag can be worth it, but only if you’re truly using what you’re paying for.

Know Your Foot Type

One of the most important and often overlooked factors is your type of foot arch. Generally, people fall into three categories:

• Neutral arches – the middle part of your arch is about half-filled. Neutral arches typically do well with standard cushioning.
• Flat feet (low arches) – your footprint looks like a complete foot. Flat feet often need stability or motion-control shoes.
• High arches – you see little of your footprint. High arches can lead to joint and muscle strain, so you’ll likely benefit from extra cushioning and flexibility.

Wearing the wrong type of shoe for your arch can lead to discomfort not just in your feet, but throughout your body.

Tip: If you start noticing foot pain, shin splints, or joint discomfort, your shoes may be the first place to look.

Get Expert Guidance

If you’re unsure about your foot type, you don’t have to guess. Many specialty running or walking stores offer gait analysis and foot assessments at no cost. You can also consult a podiatrist or physical therapist for a more detailed evaluation, especially if you have chronic foot problems such as bunions, or if you’ve experienced chronic pain or injuries. These professionals can recommend the right level of support, cushioning, and fit for your specific needs and may recommend prescription footwear or inserts.

Don’t Ignore Fit and Feel

No matter the price, a shoe should feel comfortable right away. Be sure to wear the same socks you would wear on your walk, and look for:

• A snug (but not tight) heel
• Stable from side to side – no rolling ankles
• Enough room in the toe box to wiggle your toes
• Proper arch support without pressure points

Many affordable shoes fit these criteria and are acceptable for a walking program – but don’t cut corners. Try four to five pairs – from different manufacturers – in the store. Lace them up and walk around the store for a few minutes.

Are Expensive Shoes Worth It?

The answer is … maybe, but not necessarily. Higher-priced shoes often include advanced materials, improved durability, and targeted support features. Inadequate cushioning, for example, can increase joint impact, while lack of stability can alter your gait and lead to strain over time. These can lead to issues in your ankles, knees, hips, and lower back. However, a less expensive shoe that properly fits your foot type and activity level can be just as effective. The “best” shoe is the one that supports your body and keeps you pain-free, not necessarily the one trending online.

If you do find the ideal shoe but are balking at the cost, remember that the shoes are the only real expense you need to incur for your walking program and are an important factor in ensuring you stick with it!