Essential Gear

Walking for Beginners  Physical Training Program  Essential Gear
Hydration  10 Steps to Avoid  Injury Prevention

Once of the nice things about walking is that it does not require any fancy or expensive equipment. However, certain clothes and shoes are better suited to fitness walking than others, and it is important that you utilize gear that is designed for this use.

Finding the Perfect Sneaker (PDF)
The average participant training for Challenge Walk MS will take nearly half a million steps and nearly 100,000 steps during the event, so it’s critical to find the right shoes.

Unfortunately, most shoes sold as “walking shoes” are too stiff and heavy for more than a few miles of easy strolling (on carpet, in a mall, etc.). If you try to wear this clunky white footwear during a long training walk, you’ll end up with hot, sweaty, blistered feet. A lightweight, flexible running shoe with a relatively low heel is a much better choice for most walkers.

Look for the following characteristics when shopping for walking shoes:

  • Flexibility: Shoes should flex where the foot flexes (at the ball) and not at the arch. Shoe fitters at specialty running and walking stores should be able to recommend the appropriate level of stability in walking shoes based on the participant’s walking gait.
  • A low heel: The bigger the heel on the shoe, the more your feet will slap the ground with you walk. With a low heel, your feet will roll very easily along the ground.
  • A wide toe box: Make sure there’s plenty of “wiggle room” for your toes to spread out when you walk. Cramped toes will become blistered toes.
  • Fit over fashion: No matter what shoes you choose, the most important consideration is the way they fit your feet. When shopping for shoes, wear the same socks as well as any shoe inserts or orthotics you will wear in training or during Challenge Walk MS. Also, your feet will swell during the day, so try on shoes late in the day preferably after a workout when your feet are largest. Don’t be afraid to walk around the store to make sure the shoes fit in action.
  • Second pair: Once you’ve found your perfect shoe, consider buying a second pair. Alternating shoes from day-to-day will extend their life and ensure that you’ll always have a dry pair. You may even want to try another model or brand for your second pair since different shoes will change your walking mechanics enough to work slightly different muscles.

Socks
Even with the perfect shoe, a cheap pair of socks can cause blisters. Cotton absorbs sweat and leads to moist, blister-prone feet. Look for thin socks made of a wicking material, and make sure they fit.

Shoe Inserts
If you have shin, knee or lower back pain when you walk, you might want to consider a shoe insert. Inserts are designed to keep your feet in the proper position when you walk, and give much better support and cushioning than you’ll get from the flimsy “sock liners” that come with most shoes. A pair of arch supports that you can purchase in most stores are better than the ones that come with most shoes, but if you really want to treat your feet right, spring for a pair of high-quality inserts available at specialty running and walking stores.

Workout Clothes
Your walking attire should be comfortable. Some loose-fitting clothes, like T-shirts and baggy shorts, may cause chafing. When training, test several types of exercise clothing:

  • Dress in layers so you can remove clothing as you warm up, or put it back on if you are cold.
  • The bottom layer should be made from a lightweight, wicking fabric to pull moisture away from your skin.
  • A long-sleeve T-shirt, a lightweight wind/rain jacket on top and comfortable running shorts and possible tights on the bottom will prepare you for any type of weather.
  • Don’t forget sun protection! Be sure to pack a hat with a visor, sunglasses and suntan lotion.
  • If your closes/shoes don’t have reflective materials built in, look for adhesive or clip-on reflectors for safety at night.
  • Finally, most walkers like to wear a “fanny pack” to carry lip balm, keys, food, etc. and a “hydration belt” to hold water and sports drink bottles.

Walking for Beginners  Physical Training Program  Essential Gear
Hydration  10 Steps to Avoid  Injury Prevention

 

Live Events


Please check back as events are added regularly!