A good shoe helps protect your body and helps the foot adapt to changing terrain, says Arnold Tse, a field support supervisor at New Balance Canada in Mississauga, Ont. When you run, each foot strike generates an amount of force that is equal to about three times your body weight; when you walk, it generates one-and-a-half times your body weight, so you need a shoe that will help you absorb that force. Running and fitness walking shoes have synthetic and mesh uppers for the most part. They're lightweight, breathable and longer-lasting than leather, which cracks and wears down more easily when exposed to outdoor elements.
Both running and walking shoes have built-in cushioning but are designed differently to accommodate the motions of the feet depending on whether you're running or walking. For example, since your heel strike is heavier when you run, running shoes have more pronounced -- and more shock-absorbent -- heels than walking shoes. Walking shoes, on the other hand, are designed to allow your foot to move with a natural, rolling motion from heel to toe, which accommodates the forward rolling motion of fitness walking. Talk to an athletic footwear specialist about other shoe features that can help you run or walk better.
Walking shoes sell for about $120; running shoes can cost up to $160. Higher prices often reflect new control and cushioning features in shoes, says John Grandy, assistant manager of the Running Room in Toronto. The key isn't how many bells and whistles they offer but how the shoes fit your feet.
Also useful in avoiding running or walking injuries are specialty running socks, which are made with materials such as CoolMax polyester microfibre that draw moisture away from the skin. They help keep your feet comfortable and blister-free.
Page 3 of 7 -- Are you running to your full potential? Find out how to gauge the intensity of your workout on page 4.
