One 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 use gear that is designed for this use.

SHOES

The average participant training for Challenge Walk MS will take approximately half a million steps — nearly 100,000 on the event weekend alone, 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.). 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: Both in the forefoot and medially (side to side). Your shoes must be flexible enough to allow your feet to roll from heel to toe when you walk or you’ll wind up with a very “stumpy” stride and sore shins
• A low heel: The bigger the heel on the shoe, the more your feet will slap the ground when 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 toe

 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 you will be wearing during Challenge Walk MS weekend, as well as any shoe inserts or orthotics you will use. 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.

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. Be sure your shoes are broken-in and comfortable before the big weekend.

SOCKS

Even with the perfect shoe, a cheap pair of socks can cause blisters. Look for thin socks made of a wicking material and make sure they fit.

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 them 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 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-sleeved T-shirt, a lightweight wind/rain jacket on top and comfortable running shorts, possibly with 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 sunscreen
• If your clothes/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, cell phone, keys, food, etc., and a hydration belt to hold water and sports drinks. You will be responsible for carrying a water bottle all weekend.