Best Walking and Exercise Shoes for Women

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Do you need a new pair of walking or running shoes?

You’ve just started walking/running and are noticing there is discomfort. Your feet and back are hurting you. You are not sure exactly what is going on but you are wondering how you are going to manage the pain. Well, it might be time to buy mama a new pair of dancing walking shoes.

I did a ton of research and looked at hundreds of reviews to help you with this. Scroll down if you want to jump right into the different types of feet and the best shoe fit for you.

Or you are starting out like I started out. You know you want to get healthier and you need to set yourself up for success and put your best foot forward (no pun intended). Take it from me, one injury is all the excuse you need to fall off track. You may want to skimp on the investment you should be making in yourself, but you must invest in the right pair of shoes.

Walking, running or any type of movement is so important for your health. It lifts your mental health and walking can help you lose weight and have a healthier disposition. You also deserve it. You deserve to focus on you and your health. See how walking and some other healthy habits helped me lose a pound a week and burn close to 300 calories a day. 

When it comes to losing weight there are many healthy habits that are important to work into your life. There is no silver bullet. Eating healthy and clean, exercising and meal prepping is a great start. It all starts with your keystone habits, which Noom has taught me a lot about. 

If you are looking to lose weight, go take a look at my “How to Walk for Weight Loss” post.  For now, we will focus on shoes. Shoes are perhaps one of the most underrated essentials of walking, with most probably not realizing the importance of good walking or running shoes. 

Shoes can provide more cushion, lessening how hard you hit the ground. They can also help prevent injuries such as blisters or calluses.

How to tell if your shoes are worn out

In general, shoes will get worn out after about 300 miles. For example, I walk at least 2 miles a day. So every 5 months (150 days) I should be getting a new pair of shoes.

You can also tell by looking at your shoes. Turn them over and look at the tread, if the tread is worn down you aren’t getting as much traction. Look at the sides, are the leaning to one side? They should stand straight up. Also, the tops and the back of your shoes are another place to look to see if you need a new pair of shoes.

Have your shoes seen better days? Take a look at the options below to see what may be the best fit for you.

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15 Best Walking Shoes

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There is not a one size fits all for your walking needs

There is not a one-size-fits-all when it comes to your feet. It depends on what your needs are. Someone with a flat foot is going to need something different than someone with high arches.

I’ve been walking for weight loss and better mental health for over 6 months now. I also work out 4 times a week at OrangeTheory. In addition to pulling from my own experiences, I scoured the internet looking at articles from experts and sifted through reviews for hundreds of shoes – all to develop a list for you of the best walking shoes for whatever you may be facing.

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Which shoes provide the best support for walking? 

The four most important considerations are comfort, fit, support and breathability. 

Before purchasing a pair of shoes make sure you measure your foot. I was surprised to find that your foot size can change over time. If one foot is bigger than the other, then go with the larger size.

Another consideration for fit is the old ‘rule of thumb’ – if you can’t fit the tip of your thumb between the tip of the front of your shoe and the end of your longest toe then they are not big enough. Also make sure there is enough room to wiggle your toes. 

Know what type of foot you have. I’m flat-footed, so I know that I need shoes with a straight last and motion control and that my feet are prone to roll in when I walk – more on this later. Some people have high-arched feet or wider feet. We will look at each one of these and which shoes are rated the best. 

Regardless of the type of foot, comfort should trump all. If you purchase a shoe because of your foot type and it’s uncomfortable then go back to the drawing board. 

Why do my feet hurt when I walk or run?

There are many reasons your feet could hurt after your walk. If this is happening do some more research and reach out to your doctor to talk through what you are experiencing. 

Here I cover issues where a pair of the right shoes could provide some relief from the discomfort.

Some of the reasons why could be the following. We will go more into some of these areas below and many are interconnected. 

• Plantar fasciitis
• Calluses
• Flat Feet
• Metatarsalgia 
• High-arched feet
• Bunions
• Arthritis

Many of these can happen because you aren’t wearing the right shoes or you don’t have the right fit.

For runners specifically it could be something as simple as your shoes don’t have enough cushion in them. Especially for running, you want to ensure you have the appropriate cushion. 

Best cushioned walking shoes

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How does foot type play a role in the shoes you should buy?

There are different types of feet and therefore different types of support you may need. You could have flat feet, wide feet or high arches.

Those with high arches are more prone to underpronation, those with flat feet are more prone to overpronation. Both can cause various types of injuries which we will talk about more. Some shoes or various orthotics can solve these problems, so you avoid injury. 

Best walking shoes for women with high arches

If you have very high arches that don’t flatten enough you could be susceptible to supination, which is underpronation. This means your foot is not rolling inward enough when standing, walking or running. You could be prone to ankle injuries and plantar fasciitis. Here flexible and comfortable shoes are going to be critical. 

Are you not sure if you underpronate? Check the wear patterns on your shoes. If you see more wear on the outer edge of your shoes and you have high arches you may be a supinator. 

Shoe recommendations for high arches

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Best walking and running shoes for women with flat feet

If you have flat feet you could overpronate, which means the ankle rolls too far downward and inward with each step. You could be prone to plantar fasciitis, knee pain, lower back pain, hip pain, and shin splints. I experience knee pain and lower back pain, which is likely attributed to me being flat-footed. You can also get bunions on the outside of your foot. 

Not sure if you overpronate? Put your worn-down pair of shoes on the table. Are the heels tilting inward? If they are then you may overpronate. 

Here motion-control shoes, orthotics and insoles are important.

Shoe recommendations for flat feet

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Best walking and running shoes for women with wide feet

There are many reasons why you could have wider feet. Those with flatter feet tend to have wider feet. Age can make your feet wider and longer, which is why it’s important to measure your feet every now and then to see if your shoe size has changed. 

Wider feet also puts you at greater risk for bunions, hammer toe and calluses. Why does this happen? Because many people with wide feet wear shoes that are too narrow. 

Shoe recommendations for wide feet

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Walking shoes for foot issues

Best walking or running shoes for women with bunions

Per the Mayo Clinic, a bunion is a bony bump that forms on your toes. Wearing narrow or tight shoes can cause bunions and not having the right fit can definitely exacerbate the issue. 

Shoe recommendations for bunions

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Best walking or running shoes for women with plantar fasciitis

Excessive supination can lead to plantar fasciitis. Supination means that when you walk your weight favors going to the outside of your foot. If you notice that your shoes are worn out on the outer edge of the sole, you may be a supinator. This can also cause calluses and bunions on the outside of our foot. 

Shoe recommendations for plantar fasciitis

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Back, hip, and joint pain when walking or running

There is perhaps nothing worse than wanting to be active, trying to stay in shape, and having some type of injury or pain hold you back. Many things can cause back, hip, and joint pain. I suffer from back and hip pain and will share in another post (coming soon) what I’ve learned. 

It’s not just us though. Lower back, hip and joint pain is pretty common. It could be a degenerative disc, a torn muscle or muscle fatigue. If you are experiencing pain you may be tempted to pause being active. Though you do want to modify and listen to your body, I’ve found that movement helps me greatly. It helps to loosen up the muscles. Of course always check with your doctor. Just speaking to my experience. 

Shoes can help. Your feet do have an affect on your back and spine. When you walk there is pressure which creates impact to your back and spine. If you don’t have shoes that absorb the shock to your back/hips, etc. or redistribute it, you could be causing yourself more problems. 

Overpronation (more common in those that are flat-footed) can cause back and hip pain. Orthotic insoles can help to prevent overpronation and can help to align your back, hips, and legs properly. Good cushioning is also important here. 

Shoe recommendations for lower back and hip Pain

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