Sneakers: Brand by brand, the best and worst models for walking

To improve cardiovascular health and control body weight, walking is one of the most accessible and effective exercises for all ages. All it requires is some consistency and appropriate footwear. However, an incorrect choice can cause chafing, discomfort, and injuries to the feet and joints. In this article, we offer four recommended options from leading brands and others that should be avoided.

Poor support can generate recurring joint pain that intensifies with each session. To address this problem, the sports industry is developing more efficient foams and designs geared towards long distances, capable of offering greater stability, better impact absorption, and a smoother, more controlled transition with each step.

“Inappropriate footwear can cause mechanical overload that, over time, contributes to plantar fasciitis, tendinopathies, metatarsalgia, or toe deformities. The damage isn’t always immediate; it usually appears due to repeated microtrauma and poor force management during walking,” explains Héctor Alonso, podiatrist and expert in minimally invasive surgery.

Many ailments arise from confusing technical walking shoes with aesthetically driven models that have rigid or overly flat soles, unsuitable for long walks. Biomechanical evidence underscores the importance of good arch support, a moderate drop (the difference in height between the heel and forefoot) greater than 8 mm, and a stable structure that protects without restricting natural flexion.

The best shoes for long walks.

The midsole strikes the balance between comfort and fatigue. While EVA foams provide basic cushioning, New Balance’s Fresh Foam, Nike’s ReactX, and Puma’s Nitro offer greater energy return and impact absorption. A progressive response reduces strain on walks, especially for heavier individuals.

“Good footwear provides stability without excessive rigidity, a sole with adequate shock absorption and a smooth transition, a firm heel counter that supports the rearfoot, and a last that respects the natural space of the toes. It’s also essential to consider the intended use: walking and running involve different biomechanics and load levels, which demand specific structures and responses,” Alonso points out.

The fit is key for comfort on long runs. A firm heel counter stabilizes the rearfoot and reduces internal displacement, while a wide toe box allows the toes to spread without rubbing. Technical mesh uppers promote ventilation and prevent blisters. In humid climates, waterproof membranes are useful if they don’t compromise breathability.

The outsole defines grip and durability. On asphalt, high-abrasion rubber with a linear tread pattern is recommended; on uneven terrain, discreet lugs that improve traction are best. A profile that is too flat increases stress on the plantar fascia. Therefore, it’s advisable to avoid minimalist models, which are visually appealing but unsuitable for uneven terrain.

Comfort and style don’t always go hand in hand. Sneakers born on the court or runway are driven by fashion and often offer less support on long walks. Experts indicate that when walking, the foot bears a load close to body weight with each step, and in some cases, even more. This demand requires real cushioning and stability, not just retro aesthetics.

“The choice of footwear shouldn’t be based solely on aesthetics, but on functionality and adaptation to the type of gait and daily activity. A suitable model not only increases comfort but also prevents injuries, optimizes load distribution, and promotes a more efficient and healthy gait,” summarizes Alonso.

Adidas
Supernova Rise 2. With high-resilience Dreamstrike+ foam and a 10mm drop. $179,999.

The Supernova Rise 2 incorporates a lightweight and elastic foam like Dreamstrike+ that feels soft upon impact and firm upon propulsion. The difference in height between heel and forefoot, close to 10 millimeters, helps alleviate the load on the back of the leg. Its wide base and mid-height design provide greater balance and better distribute weight with each step.

The Samba, originally designed for futsal, has a flat rubber sole and almost no impact-absorbing material. The difference in height between heel and toe is minimal, and the shoe has little flex. Although they offer good lateral support, their limited protection leads to greater fatigue when walking long distances and increases pressure on the heel on hard surfaces.