The Best Shoes for Walking and Hiking and Protecting Your Joints

I have two pairs of walking/running shoes. I bought them both a little over a year ago, and I have put enough mileage on them to know it is time to replace them. I know they look fine from above, but what’s happening on the bottom of my shoes and on the inside is what matters, not the top.

Have you had your walking shoes for over a year?

It is probably time to replace them.

The Hoka’s are my go-to shoes when I know I will be walking on the road or concrete, or if I have any knee, hip, or back discomfort. The Hoka’s have serious cushion, and I also gain an inch of height when I have them on (which has no effect on my movement, it is just fun to stand next to my really tall son when I have them on).

I recommend Hoka’s to many of my clients and most who try them like them. Not everyone, but most. The Hoka’s I bought last year tend to push me into more pronation than I like, so I am not sure if they changed their shoe or if it is just this particular pair. They have several models, be sure to put them on and see how they feel before buying them. How your shoe feels is more important than any review or expert opinion.

I do not wear Hoka’s for trail walking or hiking, although they do have models for this. When I head off into the woods or know I will be on dirt, I go with my Brooks Ghost, or more recently, I picked up a pair of Merrells. They both have cushion and support, but the lower profile makes me more confident so I don’t worry about rolling my ankle on uneven terrain. Another way I stay safe on rocky, steep terrain is by using hiking poles. I can also easily slip my Yak Tracks over these if it is slippery.

As I have increased my running, I changed from the Hoka’s to Altra’s. I love the large toe box the Altra’s have. When I started running more than 4 miles at a time, I found I needed more space around my toes. If you are getting blisters or building up a callous, it may be time to get a larger size or a wider toe box.

Yes, both are expensive, but a better way to think of this money is as an investment. It is an investment in your joints. If you are able to get out and walk, run, and hike more comfortably because your foot, knee, hip or back are cushioned, then you are not going to need that trip to the orthopedic surgeon to talk about surgery or injections. You won’t need painkillers, or high blood pressure medication. You will keep your weight off more easily if you are moving more. The benefits and savings that go with more exercise, and outdoor exercise in particular, are tremendous.

There are so many reasons to spend your money on your feet because when your feet feel good, you move more. And when you move more, you feel better. Think of your feet as an investment in your health, and skip something else. Like expensive, fully sugared coffee drinks, or the gym membership you aren’t using, or the extra movie subscription service that sucks you in.

Now go get those awesome joint-saving new shoes!

References:
Van Alsenoy K, van der Linden ML, Girard O, Santos D. Increased footwear comfort is associated with improved running economy - a systematic review and meta-analysis. Eur J Sport Sci. 2023 Jan;23(1):121-133. doi: 10.1080/17461391.2021.1998642. Epub 2021 Nov 21. PMID: 34726119.

UPDATED 9/9/24