As many of you know, I became obsessively immersed in the science of walking while I was researching my last book. Strolling, hiking, sauntering, marching: however you do it, walking remains the best possible exercise for longevity. Last year’s ground-breaking study in which a group of men aged 50 – 70 reversed their biological age by three years in eight weeks (and now the subject of a book titled Younger You by Dr Kara Fitzgerald, more on this next month) included no exercise other than walking. Participants were encouraged to do any exercise they liked but, according to Fitzgerald, almost all of them chose to walk. All movement is good – of course – but nothing is as easy or convenient as tramping.
There wasn’t room for all that I uncovered in my last book. So the new book is a much more comprehensive examination of how we can coax even more from our daily walk. 52 Ways to Walk: The Surprising Science of Walking for Wellness and Joy, One Week at a Time, includes a weekly suggestion for getting more out of every walk we do, each of which is supported by the sort of academic studies that Susan and I (somewhat oddly) love to read. Chapters include the benefits of walking in the cold, dark, mud, wind and rain (very relevant for those of us in the Northern hemisphere) as well as the varied benefits of walking at different times of the day, in different locations, or in different styles, whether that’s fast, slow, uphill, downhill, barefoot, backwards, before or after eating, or in and beside water, for example. Yup – there are 52 of these walking styles, all of which I’ve put into practise on my own ambles!
There was one subject I didn’t have much space for: footwear. I’m often asked about it, so this week I’ll share what I’ve discovered, and what I’m wearing. Why does footwear matter? Because a third of older people have at least one fall a year, often resulting in hospital stays, loss of confidence, and a general incapacity that we know is hugely detrimental to ageing well.
So here’s how my footwear cupboard has changed. Firstly, the high heels have gone. It wasn’t easy giving up the glamour of a heel, but new research suggests high heels really should be relegated to the dressing up cupboard or worn for special occasions only. Wearing high heels leads to slower walking speeds and shorter step length – meaning fewer benefits from our stroll. But high heels also completely redistribute weight and pressure, affecting the load on our joints and changing our gait – for the worse. Researchers have linked high heels to weakened balance, knee osteoarthritis and lower back pain. Shoes with a narrow toe box (pointy shoes) have been linked to bunions that not only cause pain and discomfort but can change our gait decades afterwards, making us more likely to fall over later in life.
I wore stylish heeled shoes (every day) for nearly two decades, and I still like an odd foray in heels, but now I stick to wedged heels with a wide toe box – and only for the odd evening out.
So I’ve ditched the high heels and the pointy toes. But what next? Trainers? Well, no. The case against trainers has been slowly and quietly swelling. Trainers are now so comfortable and well-cushioned they may actually be harming our feet. Like a ready-meal, a pair of trainers looks enticing and convenient. But it seems this abundance of cushioned comfort is making our feet lazy and prone to injury.
So let’s start with a quick bit of history: we evolved to walk upright about five million years ago, becoming superlative distance walkers. Our long Achilles tendon, combined with high arches and splayed toes, made us natural walkers with strong and flexible feet. We walked barefoot for millennia, and then we began wearing very basic sandals and boots, thin-soled, flat and designed solely for ease-of-walking and protection from the elements.
So far, so good. But about 100 years ago, footwear began changing the shape of our feet. The advent of trainers exacerbated this. Some evolutionary biologists and podiatrists now think trainers are damaging our feet, our gait and our ability to balance – all of which affect us as we age.
When we walk barefoot, we send a vital source of information to the brain (fascinating fact: the soles of our feet contain twice as many nerve endings as a penis!) – on everything from the landscape, to the position, tension, and pressure of our foot. Our brain then tells our muscles exactly how and where to move in order to avoid damaging our body. This clever, nifty communication system is completely stymied by padded trainers. Because our brains no longer receive much of this information, our feet are left to their own devices. As one evolutionary biologist explained, in trainers we land far too heavily, sending shock waves that travel up our body often damaging our knees in the process.
Susan’s been going barefoot for ‘grounding’ reasons (see her last post): if you try it, you’ll notice immediately how lightly you land. Barefoot walking has some benefits, which I cover in more detail in chapter 29. But a 2020 study found that wearing minimal footwear was better than going barefoot for older people, improving posture and gait. Besides, for many of us it’s simply not practical to walk outside without shoes. Going barefoot indoors, however, is a good way of re-introducing our feet to walking as our bodies intended.
For outdoor walking, I’ve switched (mostly, not always) to minimal footwear, sometimes known as barefoot or minimalist footwear. While this isn’t the same as going barefoot, a recent study from Liverpool University found people who wore minimal shoes for six months increased the strength of their feet by 57%. In this study they wore them six days a week, for 70% of their day, but only for walking (not running or other exercise).
Why do we need strong foot muscles? Well, studies suggest that stronger foot muscles lead to better balance and stability. Weak foot muscles have been linked to a greater chance of falling, as well as to a greater chance of injury. Another study found that wearing minimal footwear for only eight weeks was enough to increase foot muscle strength by 41% – which seems like an easy win to me!
The Liverpool researchers also speculated that minimal footwear would increase the bone mineral density of all those tiny bones in our feet (over 26 of them). Which is to say, we could get stronger muscles and denser bones, as well as improved walking gait and a reduced chance of falling later on in life. I write this as someone once rendered immobile after breaking a tiny metatarsal bone in my right foot.
According to Prof Huberman ‘‘Everyone should have an endurance activity – there are clear longevity benefits.” Walking is the perfect endurance activity, so don’t feel compelled to restrict your walk to 30 minutes. Find the right footwear and walk a little bit further each day.
Minimal shoes will make your feet fractionally wider, but they might also help you overcome gait problems and issues arising from wearing trainers. The reason I ditched my trainers was nothing to do with science, as it happens. For no reason that I could think of, my feet had started to hurt. I noticed that the pain faded when I walked around the house in my socks. So I decided to try a pair of Altra Escalante barefoot-style trainers. Within days, my foot pain had gone. I’ve since moved onto Vivobarefoots (shown in the picture are an about-town boot for everyday use). But for all-day distance hikes over rugged terrain I still like the weight, grip and support of an old-fashioned leather walking boot.
Our advice? Try out different styles and find what works for you. If you’ve never worn minimal footwear, now might be the time to try. Don’t forget to begin with short stints and build up. A great place to start is Joanna Hall’s free YouTube tutorials on how to choose footwear. Many of the styles she recommends are minimal/barefoot, with a generous toe box, thinner sole – which means more flexibility – and low/zero heel to toe drop, and without the stability cushioning and controlling of a regular trainer. Most minimal styles will also avoid toe springs – a curved toe box often used in trainers to compensate for the every chunkier soles, and designed to propel us forward. Toe springs are the scourge of some podiatrists who believe they are weakening our feet still further.
What footwear do you wear for walking? Please share your favourite walking shoes by leaving a comment in the box. We’d love any recommendations!
52 Ways to Walk is available to pre-order from your local bookshop or via the link on our blog. I’m talking on various radio and TV stations over the next few weeks and we’ll try and put the links on our Instagram. Or catch me on Scala Radio (from 27.00) here. I’ll be giving talks and guided walks – and I’ll share those details too.
And if walking’s not your thing (or even if it is), there’s still time to book Susan’s free Zoom webinar, Your Age-Well Reboot: better nutrition for healthy longevity, on Tuesday Feb 1st at 0800 GMT. All the details on how to book here.
Happy walking!
Annabel
Thank for you sharing this perspective on walking and shoes. I have to admit I feel so confused by all of the perspectives on shoewear/barefoot for walking. I was excited to dig into this post. I am a 50 year old woman and in good health and consider myself somewhat fit. Last year for almost 9 months, I suffered terribly from plantar fasciitis. After years of a wearing a “‘regular style running shoe,” and having no issues, I had switched to a more barefoot style shoe, that is when the pain began. I was inspired to switch after reading Born to Run. I have been a long lover of walking and a distance trail runner. To heal, I went to a rolfer, a chiropractor, I rested, I stretched, to no avail. I have ended up with HOKA’s and Birkenstock tennis shoes which are the complete opposite of the barefoot runner and I am doing so much better. I still wake up super stiff in my feet in the morning. It takes me about 10 minutes to get a normal gait going. I am a curious person and always seeking the best course for optimal health. So, I am wondering if either of you have experienced or come across research and solutions around plantar fasciitis? Thanks for any insight! Keep the great writing and helpful information coming!!
Ah, yes plantar fasciitis has been linked to toe springs in studies I came across, but i suspect that barefoot/minimal may not suit everyone – perhaps if our feet have reshaped themselves after decades of wearing cushioned trainers the transition back to barefoot may be well nigh impossible? For me, putting my foot (for the first time) into a minimal trainer (at age 56) was such a relief I almost cried. But I know other people have found the transition difficult and slow – we all have different feet. If your current footwear is working (Birkenstocks are excellent, I don’t know HOKA) that’s great. This piece https://journals.humankinetics.com/view/journals/ijatt/22/5/article-p26.xml
suggests that hard surfaces will hinder the benefits of minimal footwear to heal PF. And this piece is (I thought) an interesting and up-to-date overview of some of the issues of making the transition to minimal… https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7202747/#R17.
Thanks for your comment and hope the healing continues!
Thank you for your earlier response to me around plantar fasciitis. I also found all of the additional comments and conversation around footwear for walking so helpful and interesting! I just love this blog, the platform you have created, and feel it is such a wonderful additional to my wellness journey. Thank you!
Ah thank you so much – that’s very kind of you to say. Hope the foot heals (or even heels?!) x
I had plantar fascitis around 5 years ago. I gradually got over it using foot and calf massage and very supportive trainers and insoles. Once it improved I switched to minimalist barefoot style shoes, which I now wear almost the entire time. It took me a while to get used to the change of gait. However my feet are now massively stronger (yep 57 % is credible), my ankles are stronger and more stable, and the plantar fascitis has not returned. For long hikes and rough ground I love the vivobarefoot walking boots, still minimalist but a bit more protection. I especially love that my feet don’t feel so battered by the end of the day, as they always did with normal walking boots, although I can tell they’ve had a good workout.
That’s very interesting – thank you for sharing your experience. Incidentally, plantar fascitis has been linked to toe springs in several studies. I’ve been eyeing up the Vivo walking boots (which also manage to be stylish!) and recently stopped someone on the South Downs who was wearing a pair – like you, she was full of praise. Watch this space…
Love reading your blog and everything you do. Thank you ❤️
That’s so kind – thank YOU!
There is a web site dedicated to minimalist shoes called birthdayshoes.com. They have compiled numerous articles/reviews and I’ve found it to be a good source of information. Having said that, what works for Person A isn’t necessarily gong to work for Person B.
Over the past decade (or so) I’ve tried numerous minimalist shoe brands/models. Some worked well and some not so well for me. The ones that I eventually found to work best for me are Softstar Shoes Primal RunAmoc. They are not what I’d call “stylish” (my wife calls them “Charlie Brown” shoes), but they have an extra wide toe box and I really love that feature.
Ah yes, minimal shoes don’t always look the most stylish – but I think that’s starting to change. Besides, beauty is in the eye of the beholder! That’s a great tip – birthdayshoes.com – thank you! And I’ll certainly take a peek at the Charlie Brown shoes. Yes, not every shoe works for every person. And minimal is clearly not for everyone. I’m just starting my ‘minimal’ journey – and enjoying the ride so far!
This is a most excellent piece. Many thanks, Annabel. I am a 68 year old who stopped wearing shoes about 7-8 years ago, and I tell people it was due to health.
I wear Luna Sandals walking around socially (but also lectured in university wearing them for 6 years before retirement) as well as running (I run 5k and 10k and am currently training for my first 10 mile run as well as a half-marathon two weeks later).
Last year, I purchased my first pair of Xero shoes and those are fine. The soles are near flat with no built up heel or arch and a wide toe box.
I am really thrilled to see academic references in this essay. Having read in the field for a few years, people literally do not believe walking close to the earth can help our health and stability.
Many thanks,
brian
Thanks for your illuminating comment, Brian. I shall be checking out Luna sandals! I’m a complete convert, and am now making up for 20 years of tottering in pointy, heeled shoes – oh the follies of youth! Keep running – those distances are impressive – and good luck for your next marathon!
I wear walking boots or wellies if it’s muddy. I have expensive proper Italian walking boots for hills and comfortable lightweight HiTec boots for lanes and road walks from home. Birkenstock sandals work well in summer too. I need support as I broke my big toe 37 years ago and it has returned to haunt me.
Thanks, Charles – it sounds as if you have all your footwear bases well covered. I love the sound of Italian walking boots – they sound both stylish and practical! Keep an eye on that toe…
I’ve not worn a heel for years, and most shoes are too narrow across the toe now. I spend the winter in Celtic Sheepskin boots or wellies and summer either barefoot or in Rocketdog Jazz plimsolls, which have a rounded toe and thin soles.
I’ve been looking for a lightweight walking sandal so thanks for the suggestions here. I particularly like the look of the Luna sandals someone mentioned. Mind you, I am also tempted to track down the leather-soled toe sandals I used to wear in the 80s, just in case ‘grounding’ is more than the load of woo-woo hooey I suspect it to be! I did try reading a couple of papers but don’t remember enough physics to pin down why the transfer of free electrons thing sounds so dodgy. Certainly the podcasts it pops up seem steeped in pseudoscience…
It might also be worth noting the second study, the Liverpool one, was in collaboration with Vivobarefoot.
Great recommendations – thanks. I think wellies are grossly underrated – a good welly is one of my favourite forms of footwear. Yes, i noted the role of Vivobarefoot in that study and we’d normally discount a study like that but it seemed to corroborate a couple of earlier studies and the methodology was sufficiently sound to take it seriously. But i’ve got my eyes out for anything to the contrary! Thank you!
Hi Annabel,
Love reading your articles; as a medical researcher by trade I appreciate that you come from an evidence based platform.
I was hoping to pre-order your book but as I live outside the UK (I’m in Australia) I can’t do this currently. Is there any possibility that in the future I will be able to secure a copy?
Thank you
Kind regards
Ingrid
Hi Ingrid, thank you for your appreciative comments! My book on walking (52 Ways to Walk) comes out in Australia in June. I’m very excited because I know there are lots of keen walkers out there… I’m coming out myself in April/May and very much hoping to get some good hiking in. x
I hope you enjoy your trip here! And what a fabulous book to get to write, I look forward to reading it in June.
Thank you!
I wear only “barefoot” shoes now, but I transitioned over 3 years. I have shoes from Xero, Feel Grounds, Groundies and Soft Star. I can’t tolerate anything with much padding or any heel these days.
For a great source of info on barefoot shoes including reviews and comparisons check out Anya’s Reviews. And Katy Bowman, Nutritious Movement for all thins gait related!
Thanks, Kate – good idea to transition slowly! I loved them so much my transition was very speedy, but I can see they might take some getting used to! Thanks for the reference sites too!