Getting Started

Don't move an inch until you've got shoes made for walking. They should have good arch support, fairly low but well-cushioned heels, and good flexibility at the ball of the foot, says Mark Fenton, a five-time member of the U.S. National Racewalking Team and coauthor of The 90-Day Fitness Walking Program.

Try on shoes in the afternoon, when your feet are largest, with the type of socks you'll wear while walking. Choose shoes that don't slip at the heel, and leave a thumbnail's width between your big toe and the shoe's tip. For rough trails, you'll do better in a high-cut light hiking or rugged walking shoe.

Replace your walking shoes at least every six months or after walking 500 miles, whichever comes first, Fenton says. Make a note on your calendar, because "even if they look fine at the end of six months, the cushioning loses its ability to absorb the impact. One of the best ways to hurt yourself is to wear old shoes," he says. Like many walkers, Fenton alternates two pairs -- a new one and an older one. "When you start looking forward to wearing the new ones, you know it's time to retire the old ones."

Veteran walkers know that socks should be made of a cotton blend to avoid any blister-causing dampness. Also, fight the heat by wearing a hat, sunscreen, sunglasses, and light colors to reflect the sun.