Physical activity can be instrumental in improving brain health, managing weight and reducing disease risk, according to the Center for Diseases Control and Prevention. If you’re not a fan of running, find strength training intimidating or don’t want to invest in a gym membership, you may want to consider going on regular walks. It’s often overlooked as a workout, but walking is one of the best types of exercise you can do. And all you need is a reliable pair of walking shoes.
I consulted podiatrists about what to look for when shopping for the best women’s walking shoes. I also rounded up a handful of expert picks and NBC Select staff recommendations.
To recommend the best women’s walking shoes, I asked podiatrists to share their favorite options and rounded up NBC Select staff picks. Below, I note which sneakers have the American Podiatric Medical Association’s Seal of Acceptance — shoes earn this stamp of approval after they’re reviewed by a group of APMA podiatrists who find them to promote good foot health. All of the sneakers on this list are available in half and whole sizes.
Many of the shoes I recommend are available in a variety styles, so if you’re looking for something specific, like a certain color or pattern, browse the full selections online. Also, remember that you’ll need to break in any shoes you buy before wearing them across long distances or for long periods of time, says Wynes. He recommends breaking in your shoes by wearing them for a couple hours a day for about a week.
“These are the most comfortable walking shoes I’ve tried and they make me feel like I’m walking on clouds,” says Rebecca Rodriguez, NBC Select editorial projects manager.
Nikki Brown, NBC Select SEO editor, says these sneakers have a bouncy feel thanks to their thick foam cushioning and wavy-patterned outsole.Courtesy of Nikki Brown
The plush support allows Bianca Alvarez, NBC Select associate reporter, to walk for an extended period of time without experiencing foot pain, and even after hours of wear, she says the sneakers don’t feel tight. The shoes are made with thick foam cushioning, and they’re bouncy — Nikki Brown, NBC Select SEO editor, compared the feel to mini trampolines or bed springs. Nike’s Motiva shoes also have a wavy-patterned outsole that helps them absorb the impact of your steps and grip the ground, according to the brand. Plus, their rocker shape propels you forward while walking.
Material: not specified | Weight: 8.95 oz. | Heel drop: 12 mm. | Sizes: 5 to 12 | Widths: standard
Cunha recommends Hoka’s Bondi sneaker for its maximum cushioning and breathability. The midsole is made from an even layer of soft, lightweight foam, which helps diffuse impact across the feet while walking and gives the shoe its minimal heel drop. The sneaker also has an internal heel counter, a piece of supportive material in the back that stabilizes the heel and reduces your risk of getting blisters, experts say. Beyond walking, Shvets recommends highly cushioned Hoka sneakers like these for anyone whose job requires them to stand for long periods of time, like nurses and teachers.
Material: mesh and polyester | Weight: 9.30 oz. | Heel drop: 5 mm. | Sizes: 4 to 12 | Widths: standard, wide, extra wide
It’s rare that I find a sneaker I like walking in just as much as I like running in. But this pair from New Balance is cushioned and comfortable enough to support me across both types of exercise. They feel soft under my feet, are slightly springy and have plush foam that protects my joints, as well as absorbs impact. The shoes’ curved outsole also lets me easily roll through strides, especially when I’m speed walking or jogging. Anyone can wear these sneakers, but Shvets specifically recommends them to her elderly clients because they have a rounded toe and grippy rubber bottom that helps prevent falls. She also likes that the insole is removable, so you can add custom orthotics if needed.
Material: synthetic | Weight: 8.4 oz. | Heel drop: 6 mm. | Sizes: 5 to 12 | Widths: standard, narrow, wide, extra wide
I’ve been a fan of Brooks’ Glycerin sneakers for years and can rely on them whether I’m walking three or 10 miles. Their bouncy, nitrogen-infused foam keeps my feet comfortable for hours, and while the cushioning is on the softer side, I never feel like I’m sinking into it. There’s noticeably more cushioning in the shoe’s heel rather than its forefoot and toe, which is why it has a higher heel drop of 10 mm — I don’t mind the feeling this creates, and I appreciate that there’s more shock absorption in the heel since that’s where your foot hits the ground first while walking. Even when my feet swell in the heat or across long distances, the shoe’s upper never makes them feel squeezed or restricted due to the breathable material it’s made with. I also like the stabilizing broad base of the Glycerin 22s.
Material: mesh | Weight: 9.1 oz. | Heel drop: 10 mm. | Sizes: 5 to 12 | Widths: standard, wide, extra wide
“I always recommend these shoes because they deliver a soft heel strike and take some stress off the feet,” says Cunha. They have high sidewalls and a broad platform, which stabilizes your feet and encourages them to roll through each stride, thus reducing fatigue and preventing injury, according to the brand. The sneakers are made with soft, lightweight cushioning throughout, giving you rebound with each step. They also have a padded heel collar to help secure your feet in place while walking.
Material: leather and mesh | Weight: 8.6 oz. | Heel drop: 6 mm. | Sizes: 5 to 12 | Widths: standard, wide, extra wide
Ryka’s lace-up sneakers are one of the lower priced options on this list, and they don’t compromise on quality. “I’ve never had dedicated walking shoes before, and this pair showed me just how much of a difference they can make,” says Select social media editor Sadhana Daruvuri, who wears them while walking her dog, in the park or around New York City to run errands. “Even when I’m in them for hours, my feet still feel cushioned and comfortable.” The shoes are specifically designed around the shape of women’s feet, so Ryka gave them a narrower heel, a roomy toe box and soft cushioning in the midsole. They also have a grippy rubber outsole, arch support built into the insole and extra cushioning in the forefoot and heel. Ashley Morris, NBC Select associate SEO reporter, says they soften her landings, too. “These sneakers absorb the shock from my steps really well, which is important to me since I deal with shin splints that can be irritated from too much pressure,” she says.
Material: mesh | Weight: 8.70 oz. | Heel drop: 10 mm. | Sizes: 5 to 12 | Widths: standard, wide
Cunha recommends these walking shoes for women who tend to overpronate, meaning their ankles or arches roll inward. A supportive stability shoe like this one helps counteract some of that pronation, and it’s extra padded, which adds shock control, he says. The shoe has a light, springy feel, according to the brand, a cushioned insole and a rubber outsole.
Material: synthetic leather | Weight: 10.30 oz. | Heel drop: 8 mm. | Sizes: 5 to 12 | Widths: standard, narrow, wide, extra wide
While these sneakers have laces, they're easy for me to slip on and off my feet thanks to the built-in heel tabs.Courtesy of Zoe Malin
On’s Cloudeasy walking shoes have become a staple in my closet ever since the brand sent me them. They’re so lightweight that I practically forget I’m wearing them, and while they don’t have a thick layer of cushioning, their foam midsole keeps my feet comfortable while I’m walking four or five miles at a time. The shoes have laces but they’re easy to slip on and off my feet thanks to the sock-like upper and built-in tabs on the back of the shoe.
Material: recycled polyester knit | Weight: 7.58 oz. | Heel drop: 8 mm. | Sizes: 5 to 11 | Widths: standard
On’s Cloud 5 walking shoes are a favorite of Cunha’s for their ability to absorb impact and cushion landings. This makes them a great shoe for high-performance walkers and those who alternate with a run once in a while. The sneakers come in two styles: one with a waterproof exterior and one without. The waterproof model is ideal for walkers who live in wet climates or tend to walk on trails that may have puddles or streams. The On Cloud 5s also have a molded heel cup that stabilizes feet, and they come with elastic laces so there’s no need to tie them.
Material: polyester with waterproof covering | Weight: 8.01 oz. | Heel drop: 8 mm. | Sizes: 5 to 11 | Widths: standard
NBC Select editor Lindsay Schneider has worn Asics for over five years and out of all the styles she’s tried, the brand’s Gel-Saiun model is her favorite. “As someone with a wide foot, space is really important to me. These have enough room in the toe box and lace area where my feet never feel constricted or like they don’t have enough room to swell or expand in the heat or while I’m working out,” she says “I’ve probably walked 200,000 steps in these shoes and they still feel great.” The sneakers are best for those with neutral and high arches, according to the brand.
Material: mesh | Weight: not specified | Heel drop: not specified | Sizes: 5 to 13 | Widths: standard
Not all walking shoes are particularly stylish, but the UA Apparition Shoes check the fashion and function boxes. “These get the job done in terms of cushioning and support. I recently wore them on a day where I ended up walking upward of 15,000 steps and felt comfortable,” says Schneider. “I specifically love the on-trend silhouette and color scheme — you can wear them with leggings or a baggy jean and still feel good about your outfit.” The sneakers have a soft sock liner, responsive cushioning and grippy, durable rubber outsole.
Material: mesh and leather | Weight: 13 oz. | Heel drop: 7 mm. | Sizes: 5 to 14.5 | Widths: standard
“When I worked at Orangetheory, I noticed that all my coworkers, trainers and members were wearing these shoes.
Bianca Alvarez, NBC Select associate reporter, wears these sneakers while walking outside or on the treadmill, as well as during HIIT classes.Courtesy of Bianca Alvarez
Finally, after getting my own pair, I understood the hype,” says Alvarez. “I love using them to walk on the treadmill or outside, and I also use them for HIIT classes, running and lifting. They’re cushioned enough to get me through cardio, but keep me stable while training.” The sneakers have a rubber outsole and a form-fitting, sock-like upper, making them easy to slip on your feet thanks to the built-in heel loop. There’s lightweight, soft, dense cushioning in the shoe’s midsole, and you can remove its insole.
Material: knit | Weight: 10.6 oz. | Heel drop: 10 mm. | Sizes: 5 to 11 | Widths: standard
Alvarez bought Adidas’ Ultraboost sneakers during her freshman year of college when she had to walk from one side of Pennsylvania State University to the other almost daily, which took her over 20 minutes. “These sneakers saved my life during college, and five years later they continue to do just that,” she says. “They’re still a constant in my shoe rotation, have remained intact and are just as comfortable as they were when I first got them. They’re definitely worth the high price point.” The sneakers have a molded heel counter, a rubber outsole and a plush feel.
Material: knit | Weight: not specified | Heel drop: not specified | Sizes: 4.5 to 12 | Widths: standard
The Transport is one of our favorite Hoka walking shoes, and rather than wearing a pair to exercise, Rodriguez says they’re best for commuting, running errands or walking around her neighborhood. “These sneakers are so convenient to pull on and go since they have a toggle lace closure rather than traditional laces that you tie,” she says. “They offer so much comfort and support, so I can walk in them all day without my feet feeling tired or sore.” The shoes have a firmer feel and a thick, durable rubber outsole with pronounced treads, giving you extra traction in slippery weather conditions or on uneven terrain like trails. There’s reflective details on the Transport’s upper, which is coated in a water-repellent coating.
Material: nylon and polyester | Weight: 9.10 oz. | Heel drop: 5 mm. | Sizes: 5 to 11 | Widths: standard, wide
While shopping for women’s walking shoes, experts recommend keeping the following in mind:
Material: Different materials are best for different situations. To narrow in on one that’s right for you, think about where you typically walk — like pavement, a treadmill or trails — and the weather conditions you typically walk in. For example, if you tend to walk long distances in hot climates, a breathable material like mesh is a great choice. But if you walk on trails with rocky terrain, leather might be your best bet since it’s durable.
Traction: To help you avoid injury, walking shoes should provide stability and a good grip. Look for options with rubber outsoles, which perform especially well on trails and uneven terrain, as well as on pavement and asphalt tracks, says Dr. Olga Shvets, a podiatrist at Central Park Podiatry. A shock-absorbent rubber outsole also helps alleviate the impact of each step, says Dr. Miguel Cunha, a podiatrist and founder of Gotham Footcare in New York City.
Cushioning: A shoe’s overall comfort level is largely determined by the amount of padding in its midsole, which is the area between the insole and the outsole. That padding is often made from materials like memory foam, ethyl vinyl acetate (EVA) or gel, and it minimizes the impact of each step every time your foot hits the ground, says Shvets.
Support: In order to feel comfortable while walking, you’ll need a shoe that supports the shape of your foot, so make sure you purchase a sneaker that’s designed for your arch type (high, neutral or flat), says Cunha. Also make sure that the shoe’s flex point, the point at which it bends and creases while you’re walking, matches your foot’s bending point, which is the area between the toes and the ball of your foot. If the shoe’s arch support and flex point are incompatible with your feet, it can cause problems like arch pain or plantar fasciitis, experts told me.
Insole: Look for a memory foam footbed or an EVA anti-compression insole for added comfort to support your arches, says Cunha. And if you wear custom orthotics or think you may need to invest in a pair of shoe inserts, buy sneakers that have removable insoles, says Dr. Jacob Wynes, a podiatric surgeon and an associate professor of foot and ankle surgery for the University of Maryland Medical System.
Heel drop: Heel drop, also called offset, refers to the difference in height between the heel and toe of a shoe. It indicates the evenness of a shoe’s cushioning and is measured in millimeters — zero drop means the shoe has totally even cushioning. A uniform level of cushioning is often more comfortable for walkers who strike the ground with their heel first and roll through their step, experts told us. And the lower the heel drop, the less stress the shoe places on the Achilles tendon. Ideally, walking shoes should have a heel drop of no more than 8 millimeters — some of the shoes on the list below are slightly higher because they’re made for high-performance walking and you can also wear them to run. Runners need a higher heel drop than walkers because they strike the ground first with their midfoot, the ball of their foot or forward on their heel, experts told me.
Weight: Shoe weight is more important to consider if you’re buying running sneakers, but if you speed walk, walk long distances or walk for extended periods of time, prioritize lightweight options that are 8 ounces or less. “Walking shoes usually run on average between 6.5 ounces and 13 ounces,” says Cunha. “Women’s shoes are on the lower range and men’s shoes are on the upper range, but anything less than 8 ounces is considered lightweight.”
Return policy and trial period: You won’t know how your feet feel in a pair of walking shoes until you use them, so familiarize yourself with a brand or retailer’s return policy and trial period. That way you know how long you have to try shoes before deciding if you’re keeping, returning or exchanging them.
Your arch determines the direction and severity of the way your foot rolls or pronates. “You can identify your [foot type] by paying attention to which part of your foot hits the ground first,” says Shvets. She recommends looking at the soles of a well-worn pair of sneakers to see where they’re worn out, as this will indicate where you’re making most of your impact and tell you whether your foot type is a pronator, supinator or neutral. Below is a more detailed description of the three types of feet.
Pronating is a natural, normal movement of the feet, and it occurs when your ankles or arches roll or tip slightly inward. But if your feet roll too far inward, you’re overpronating. This gait can cause flat feet, which is when there’s little to no arch in the feet. Some people are born with flat feet, but other times it’s a result of an injury to the ligaments or tendons, causing the arch to collapse. Those who are pronators and have flat feet will see worn tread in the middle of the heel and toward the inner edge of the heel, experts told us. A shoe with a supportive sole and a firm but cushioned insole is best for overpronators, says Cunha.
When your weight rolls to the outer edges of your feet, you are supinating. Supinators will see a worn tread on the outer edge of the heel and should look for added cushioning at the heels, experts say.
If your foot lands on your heel and rolls forward during your stride, evenly distributing impact across the forefoot, you have a neutral gait. Those with a neutral gait will see the most wear at the heel, as well as below the first and second toe.
Frequently asked questions
How often should you replace your walking shoes?
Experts recommend replacing your walking shoes every 300 to 500 miles. If you walk briskly for 30 minutes a day, five days a week, that means you’ll need a new pair every six to 12 months.
What’s the difference between walking shoes and running shoes?
There is a difference between shoes specifically designed for walking and shoes specifically designed for running, says Wynes. Walking is a lower impact activity and puts less stress on the bones, joints and muscles, while running is a high impact activity that puts more stress on the body. Because of this, running shoes usually have more shock absorbance, cushioning and rotation resistance compared to walking shoes. Running shoes are also often more lightweight compared to walking shoes so runners can quickly put one foot in front of the other, says Wynes.
The wear pattern on walking and running shoes also differ. While running, you spend more time on your tiptoes and the balls of your feet, and less time on your heels. But when you’re walking, your feet tend to smoothly move through a heel-to-toe movement, says Wynes. Sneaker manufacturers use these wear patterns to decide what supportive elements and stability features their sneakers should have.
So overall, you can walk in any running shoe, but you shouldn't run in shoes specifically designed for walking, experts say. Most walking shoes don’t have enough cushioning to protect the body while running, and they can feel too heavy.
What is arch support?
Arch support refers to padding built into shoes’ insoles that’s strategically positioned under your feets’ arches to keep them in an ideal neutral position instead of rolling inward or outward. There are three types of arches — neutral, flat and high — and it’s important to know what type of arch you have before shopping. Buying shoes with arch support that’s incompatible with your feet can cause pain, especially if you’re standing, walking or running for extended periods of time, experts say.
Below is information about the three arch types and how that impacts what features you should look for in shoes.
Neutral (medium) arches: If you have neutral arches, you’ll see a little bit of space between the ground and the top of your arches. Those with neutral arches can typically wear any shoe that they find comfortable.
Flat (low) arches: If you have low arches, your arches completely touch the ground. Those with flat arches should look for shoes with firm insoles and deep heel cups, says Wynes.
High arches: If you have high arches, you’ll see a lot of space between the ground and the top of your arches. Those with high arches should look for shoes with soft insoles that essentially bring the group up to hug the arches, says Wynes.
Should you get fitted in-person before buying sneakers online?
Yes, if possible, you should get fitted in-person before buying sneakers online, says Cunha. The staff at specialty footwear stores are knowledgeable about shoe choices, and they’ll spend time with you individually to recommend sneakers that align with your needs. The length and width of women’s feet can also change over time due to falling arches or hormonal changes. Because of this, getting professionally fitted before buying sneakers ensures you know what your current size is and what feels comfortable to you right now.
The best way to tell that your shoes fit is to make sure there’s one thumb’s width of space ahead of your longest toe, says Wynes. Cunha also recommends getting fit for walking shoes in the evening since that’s when your feet are the most swollen. “If the shoe feels comfortable at the end of the day, it will most likely feel comfortable throughout the day,” he says.
At NBC Select, we work with experts who have specialized knowledge and authority based on relevant training and/or experience. We also take steps to ensure that all expert advice and recommendations are made independently and with no undisclosed financial conflicts of interest.
Dr. Olga Shvets is a podiatrist at Central Park Podiatry in Yonkers, New York and Bay Ridge Family Podiatry in Brooklyn, New York.
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