The title of my article is not an idiom. I’m not going to advise jumping feet first into an activity with little or no hesitation. I will discuss the imperative to make our feet a priority when we walk or run for exercise or as a pastime.
I learned the sore way that a fitting investment in our feet generates a good ROI. We’re not victims of marketing when we buy the right shoes, though no doubt savvy marketing has increased their cost. Nor are we dupes of advertising when we replace our shoes after extended wear. Just as the treads on car tires wear out, so too do the soles of our shoes. Vancouver podiatrist Joseph Stern says running shoes last 300-500 miles, walking ones 400-600.
CHOOSING SHOES
- Get our feet measured every few years as they enlarge with age.
- Because our feet tend to swell as the day goes on, shop in the mid to late afternoon.
- Try on shoes with the same type of socks we’ll wear with them.
- Press on the top of the shoe to test for a half-inch space between our longest toe and the shoe’s end. Pay attention to width not just length.
- Matching shoes to different activities, e.g. tennis and golf, is not a marketing ruse. And while running shoes suit walking, walking shoes are no substitute for running.
- Most important: new shoes must be wholly comfortable at the outset. There’s no break-in period.
Appropriate footwear alone, however, is no guarantee against missteps and injuries. After Nina stumbled twice in Scottsdale last year, triggering memories of my own falls, I thought a lot about walking. And I realized no one ever taught me to walk. I took lessons to learn how to swim, ride a bike, play a variety of sports, drive a car (with a stick shift) and so on. But no lessons on how to walk. Time to consult google.
My online search generated numerous videos and articles with instructions on correct technique and gait. In summary, here’s what I learned: hold our head high, eyes looking at the horizon, not down to our feet. Elongate our spine (i.e., stand tall). Draw our shoulders back and relax them. Engage our core muscles by pulling our navel in toward our spine. Swing our arms smoothly from our shoulders, not elbows. Maintain a steady heel-to-toe gait: make gentle heel contact followed by a controlled rolling of the forefoot to a flat, forward facing position.
Although the benefits of walking are universally touted, opinions vary on frequency and distance. Many guidelines prescribe 30 minutes of moderate physical activity every day, yet it takes about an hour and 40 minutes, depending on our stride and pace, to satisfy the oft recommended 10,000 steps daily (close to 5 mi/8 km). Research from Harvard Medical School suggests “if you’re over 50, walking 4,000 to 7,500 steps a day is a significant boost not only to build longevity but a great way to improve your overall health.” If we believe movement is medicine, then the more often we use our feet — to avoid being sedentary — the better.
Given the intricacy of the human foot, with its 26 bones, 33 joints and complex matrix of ligaments, tendons and muscles, it’s no surprise to find out foot pain affects approximately one in four older people. Since our feet are the catalyst for mobility and healthy living, we must declare feet first — in all respects. •
P.S. Even what we eat affects our feet. “Foods that specifically support healthy feet include almonds, berries, salmon, and leafy green vegetables.”
Barbara Richardson says
You reminded me to make an appointment for new orthotics!
Chris Krueger says
I appreciate this. Good timing as I am trying to establish a good walking routine. I love my Mephistos!
Pam McPhail says
I too have a pair of Mephistos that I love, but they’re worn out. Now I wear lace-up walking shoes — Ryka for women or Sketchers — instead.
J Grant McPhail says
Having Andrew and Amanda (Orthodists) in our family has given us insights and really good foot orthotics. Now I just need to learn to walk.
Pam McPhail says
Maybe you haven’t walked properly on the golf course during your many years of play?😉 Yet, you developed an excellent game…
Linda Richardson says
Thanks Pam for the helpful walking style tips. Good reminders!
I have narrow, flat feet and pronate, so many years ago, I found a brand of running or walking shoes that fit my feet well. I have consistently stuck with that brand (Asics) whenever I buy a new pair and seldom have any foot issues.
Pam McPhail says
Like you, Linda, when the shoe fits, I wear it and then replace it with the same brand. Asics were my go to shoe for badminton.
Linda W says
It is definitely important to wear the right shoes. I have a wide foot so the choices are more limited. Unfortunately, it is true that they wear out and I have to go ‘hunting’ again for just the right ones. Thanks for the reminder Pam.
Pam McPhail says
Happy hunting, Linda.
Nina McPhail says
Thank you Pam for your research and advice on how to walk sensibly and with confidence (which I sorely need after my falls this past winter). I have been trying to break old habits like looking down rather than up. Walking with a pelvic tilt, shoulders back and eyes forward has allowed me to better see what is in front of me including any possible obstacles on the ground, In addition, the improved posture feels great and I lift my feet higher! Thanks to your Blog, I think I have finally learned how to walk. Shoulders back, feet forward!
Pam McPhail says
Glad you learned something from my piece, Nina. I wasn’t following the heel-to-toe motion correctly. Let’s hope walking the right way prevents any future falls.