Spring into Fitness: Shoes for Walking & Running

Spring into Fitness: Shoes for Walking & Running

As the weather warms up, many people return to walking or running to stay active and enjoy the season. It’s a great habit for both physical and mental health. But if your shoes aren’t right for your feet or your activity level, it can lead to discomfort, injuries, or a quick loss of motivation.

We see it often in clinic, people excited to be more active but held back by arch pain, heel soreness, or blisters caused by the wrong footwear. A few simple guidelines can help you avoid these common problems and keep your routine on track.

5 Things to Look for in a Good Walking or Running Shoe

1. Know your foot type.
Understanding your foot shape helps you choose the right level of support. If you have flat feet, you may need more arch support. If your arches are high, extra cushioning can help absorb impact. A well-matched shoe will feel supportive without forcing your foot into an unnatural position.

2. Pick the right shoe for the activity.
Walking shoes and running shoes are designed differently. Walking shoes are flexible and support a smooth heel-to-toe motion. Running shoes usually offer more shock absorption and motion control. If you’re doing both, a cross-training shoe can work, but using separate shoes for each activity is ideal if you're training regularly.

3. Prioritise comfort and fit.
Your shoes should fit securely around the heel and provide room for your toes to move freely. Try on new shoes in the afternoon when your feet are slightly swollen, and wear the same socks you plan to use while walking or running.

4. Refresh your insoles if needed.
If your shoes feel flat or less supportive, the insoles may be worn down. You don’t always need a brand-new shoe. A high-quality insole, like PodiMe Orthotic Innersoles, can provide the arch support and cushioning your feet need. For heel soreness, Podi Poron Heel Pads are a simple way to reduce pressure and absorb shock.

5. Replace shoes regularly.
Even if your shoes still look fine, the materials inside wear down over time. Most walking or running shoes should be replaced every 600 to 800 kilometres, or roughly every 6 to 12 months depending on your activity level.

Tips for a Comfortable Start

  • Ease into your routine and increase your time and distance gradually.

  • Stretch your calves and feet before and after exercise.

  • Rotate between two pairs of shoes to extend their lifespan and reduce overuse.

  • Choose breathable, moisture-wicking socks such as Soles Diabetic Socks to help prevent friction and blisters.

When to See a Podiatrist

If you start feeling heel pain, arch soreness, or discomfort in the balls of your feet, it’s best not to ignore it. These are signs that your shoes might not be giving you the right support. A podiatrist can assess your foot mechanics and help you find the right footwear and insoles to reduce strain and prevent injury.

With the right footwear, spring can be a strong and pain-free start to your fitness goals.
Taking the time to understand your feet, choose supportive shoes, and refresh worn-out insoles can make all the difference. It keeps you moving, motivated, and feeling good with every step.




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