What you need to start: shoes and gear

What gear do you actually need to start?

Very little. Walking doesn't need a lot of equipment, and you can do it anywhere, starting by walking out your front door². Any shoes or trainers that are comfortable, give adequate support and don't cause blisters are enough¹. Running shoes are okay to use for walking².

If your current shoes pass that test, start in them. If you're buying a pair, these checks help:

• Look for a flat but flexible shoe. Good walking shoes let your foot roll with each step².
• Get your feet measured and try on both shoes. Most people's feet are slightly different sizes³. Fit the shoe to your larger foot⁵.
• Check the toe room. There should be about 1 cm between your longest toe and the end of the shoe, which is roughly a thumb's width^3,4.
• Choose a fastening you can adjust, such as laces, straps with buckles, or velcro. It holds your foot firmly in place and helps prevent rubbing^3,4.
• Wear new shoes around the house first, for short periods, and look for redness from rubbing or pressure³.

There is no need to buy anything else before your first walk. Comfortable shoes are the one item worth getting right.

Why does the right footwear matter?

Footwear matters mainly because of fit and comfort. Shoes that don't fit properly are one of the most common causes of foot problems³.

The shoes you choose can help keep your feet healthy and pain-free, or they can add stress and pressure that aggravates foot pain. Poorly fitting shoes can also raise the risk of falls or injury⁶. Old, worn-out, slippery or high-heeled shoes, or shoes that are too large or too small, can cause foot pain. They can also make your feet work harder to keep the shoe on, and lead to slips, trips and falls⁶.

Foot shape changes with age, and foot pain becomes more common, so older adults often end up in shoes that don't fit⁷. For older adults, safe shoe features include a proper fit, a well-fitting toe box, a firm heel that holds snugly, enough tread on the sole, and an easy, effective way of closing the shoe⁷.

You don't need to choose between cushioned and minimalist shoes, or match shoes to your foot posture. Neither choice makes much difference to the injuries tested in runners⁸. Put comfort and fit ahead of style, and check the toe room, heel hold and fastening. Avoid shoes that are worn out, slippery, too big or too small, or high-heeled for walking⁶.

When to check with a health professional

If you're starting exercise after a long break, it's always a good idea to see your doctor first.

If new shoes cause rubbing, blisters or redness, stop wearing them for walking. Foot pain that gets worse, keeps coming back, or comes with tingling or loss of feeling is worth getting checked by a doctor. A podiatrist can advise on shoes for your feet and any medical condition. For an injury or a health condition, see a health professional, such as your doctor or a physio.

For a sore muscle or joint, or soreness a day or two later, ease off. If it persists or gets worse, see a doctor or other health professional.

Call your local emergency number for chest pain or pressure (or pain spreading to the arm, neck, jaw or back, especially with sweating or feeling sick), severe breathlessness, fainting or collapse, signs of a stroke, a serious injury, or someone who isn't safe.