An Article Written By Cecilia Brennan
Podiatrist – New Step Podiatry.
Find Your Strike: A Podiatrist’s Guide to 8 Popular Walking Styles
Walking is one of the easiest and healthiest things you can do for your body, but not all walking is the same. From gentle beach strolls to brisk power walks, different walking styles use your body in different ways and that means your feet need the right kind of support.
At New Step Podiatry in Canberra, we see all sorts of walkers—from bushwalkers with sore ankles to Nordic walkers looking for the perfect shoe. This guide will help you understand seven popular walking styles, what makes each one unique, and what kind of shoes will help you stay comfortable and injury-free.
1. Nordic Walking
What is it?
Nordic walking uses poles to turn a regular walk into a full-body workout. While originally developed by Nordic skiers in the early 1900s as a way to stay fit during the snow-free months, today’s version has evolved well beyond its sporting roots. The technique—and the poles themselves—have been refined over time to suit all fitness levels so it’s especially popular with older adults because it takes pressure off the knees and hips while still getting the heart rate up. The poles also help improve posture, balance, and confidence—particularly on uneven ground or longer walks.
What you need to know
- You’ll need special poles with wrist straps so you can push off without gripping tightly.
- Nordic walking can be done on almost any terrain—footpaths, ovals, fire trails, even bush tracks—as long as there’s enough space to swing the poles. It’s about rhythm and flow, not speed.
- There’s a local course run by Capital Nordic Walking, which offers great beginner-friendly sessions and technique tips if you’re new to it or want to refine your form.
What shoes to wear
- Look for shoes that are flexible enough to let your foot roll smoothly from heel to toe
- But not too soft—overly squishy shoes (like some in the Skechers range) can make it harder to get that forward push from the poles.
- You don’t want stiff hiking boots either. Aim for that ‘just right’ feel—a bit of structure underfoot, but still responsive.
- Consider the type of surface you will walk on: smoother paths might suit a lightweight walking shoe, while bush tracks or gravel may call for a bit more sole grip and ankle stability like from a trail running shoe or a flexible hiking shoe.
- A low heel drop (heel height compared to forefoot) is generally fine—but only if you have good ankle and achilles flexibility.
If you’re unsure where you sit, our podiatrists can assess your walking style and help you find that happy medium between cushion and control.
2. Trail or Bushwalking
What is it?
Trail walking takes you off the pavement and onto uneven ground—think rocky paths, tree roots, loose gravel, slopes, and the occasional creek crossing. It’s a popular choice around Tidbinbilla, Black Mountain, and Namadgi, where beautiful views often come with a bit of rugged terrain.
Common issues
Trail walking can put extra strain on your feet and legs, especially when the surface is unstable or you’re carrying a backpack. One of the most common problems we see is overuse injuries—these develop slowly when the same tissues are stressed again and again without enough rest or support.
A good example is tibialis posterior strain. This is a tendon that runs down the inside of your lower leg and helps support your arch. It works harder on uneven ground, especially when walking uphill or downhill. Over time, it can become irritated or inflamed, leading to pain around the ankle and arch.
What shoes to wear
- Trail runners (see graphic below) are a great choice for shorter or less technical walks. They’re lightweight but still offer good grip and toe protection against rocks.
- For longer hikes or steeper, uneven ground, a hiking shoe or boot (see graphic below) with added ankle support is usually a better option.
- If you wear orthotics, make sure there’s enough room in the shoe and that the insole can be swapped out.
- You can also use walking poles to improve stability and reduce the load on your ankles and knees—especially useful on hills or when carrying a heavy pack. Some walkers prefer poles over ankle-high boots, while others use both for added support.
- If you’re likely to come across wet trails, muddy tracks or creek crossings, go for a shoe or boot with a waterproof membrane (like GORE-TEX®) to help keep your feet dry and comfortable.
3. Beach Walking
What is it?
Walking on sand might look relaxing, but it’s actually a surprisingly demanding workout for your feet and lower legs. The soft, unstable surface strengthens muscles like your calves and the small muscles in your feet, but it also places extra stress on your tendons and joints—especially if your body isn’t used to it.
What you need to know
- Wet sand near the shoreline is firmer and more stable, making it easier to walk on and less stressful on the ankles and calves.
- Dry, loose sand gives more resistance, which increases muscle activation—but also raises the risk of Achilles or calf strain.
- Beaches are usually sloped (cambered), which can load one side of the body more than the other. Swap directions regularly to avoid overworking one leg.
- If your feet aren’t used to walking on sand, start slowly and build up gradually. It’s common to see flare-ups of foot or ankle pain (like plantar fasciitis or tendonitis) after doing too much, too soon.
- Important note: we don’t recommend beach walking for people with certain medical conditions such as neuropathy (nerve damage) or advanced peripheral arterial disease, if you have these conditions, always check with your podiatrist prior to going barefoot.
What shoes to wear
- For short, gentle strolls, barefoot or water shoes may be suitable—just make sure the sand is clean and safe.
- For longer or faster walks, wear a lightweight trail/hiking shoe with good grip and drainage to protect your feet and avoid slipping.
- Always rinse your shoes and feet afterwards—sand inside shoes creates friction, which can quickly lead to blisters or irritation.
4. Treadmill Walking
What is it?
Treadmill walking is a popular choice for indoor fitness, rehabilitation, or maintaining routine during bad weather. You’ll find people walking on treadmills at home, at the gym, or as part of a rehab plan post-injury. It’s low-impact and controlled, making it a great option for gradually building endurance or staying active without worrying about uneven surfaces or weather conditions.
Things to consider
- Treadmills are flat and repetitive. Unlike outdoor walking where you naturally vary your stride and foot placement, treadmill walking uses the same muscles in the same way over and over. This can lead to tight calves, stiff hips, or Achilles tendon irritation over time.
- To mimic outdoor conditions and reduce strain on your lower legs, set a small incline (1–2%). This helps activate more of your calf and glute muscles and encourages better posture.
- Try to avoid leaning on the handrails. This can cause unnatural posture and reduce the effectiveness of your walk. If you need support, keep your hands lightly resting—not gripping—so your arms and core still contribute.
- Many people overstride on treadmills—landing heavily on their heels. Focusing on a slightly quicker cadence (more steps per minute) and midfoot landing can help reduce jarring forces.
What shoes to wear:
- Choose shoes with plenty of cushioning to absorb repetitive impact from the treadmill belt. The surface may feel soft underfoot, but your joints still absorb shock with every step.
- Breathable mesh uppers are ideal, especially in a warm gym environment, to reduce sweat and the risk of blisters or fungal infections.
- If you walk regularly, rotate between two pairs of shoes. This allows the midsole cushioning in each pair to recover between sessions, helping the shoes last longer and perform better.
- For people with orthotics, choose a shoe with a removable insole and enough depth to accommodate the device comfortably without altering your gait.
5. Chi Walking
What is it?
Chi walking is a gentle, mindful way of moving that blends walking with the principles of tai chi. It focuses on posture, core engagement, and landing softly through the midfoot rather than the heel. Many people enjoy it for its smooth, low-impact style—making it ideal for joint protection and stress reduction.
Things to consider
The key to Chi walking is mindful movement—every step is purposeful. Here’s how to get started:
- Check your alignment: Your hips should be stacked over your ankles, your shoulders over your hips, and your head gently balanced on top (not jutting forward). A quick side-on look in the mirror helps.
- Point your feet straight ahead—this sets up better mechanics from the ground up.
- Imagine lengthening upwards from the crown of your head—this helps you stay tall and reduces pressure on your spine.
- Lightly engage your lower tummy muscles, but keep the rest of your body relaxed (no squeezing your glutes).
- Take shorter steps and lean slightly forward from the ankles, not the waist. This lets gravity help you move without pushing or straining.
Chi walking can also be a great way to slow down mentally—it’s often combined with mindful breathing or meditative walking to bring a sense of calm. It may feel unfamiliar at first, but with consistent practice, it becomes more natural.
What shoes to wear
- Opt for shoes that are flexible and lightweight, so your foot can move naturally.
- A lower heel drop (meaning the heel and forefoot are closer to the same height) works well if your ankle mobility is good.
- Avoid overly cushioned or stiff shoes, which can interfere with the feel of the ground.
- Start slow and build up gradually, especially if you’ve previously worn structured or supportive shoes.
For a video gait analysis of chi walking check out the YouTube video: https://www.youtube.com/watch?v=kQ6Y8NZCJTs
6. Race Walking
What is it?
Race walking is a fast-paced form of walking used in athletic competition and fitness training. It looks a bit different from casual walking—one foot must be in contact with the ground at all times, and the front leg stays straight until it passes underneath the body. The result is a distinctive, rhythmic gait that’s great for cardiovascular fitness without the impact of running.
Things to consider
- Race walking is a technical movement. You use strong arm swings, a higher cadence (step rate), and coordinated hip and leg movements.
- It’s a great option for people who want a high-intensity workout that’s low-impact on joints.
- While it’s often seen in competitions, many people do race walking simply as part of their personal fitness goals.
- Learning the correct form helps avoid lower back or hip strain, so a structured program or coaching can be helpful.
What shoes to wear
- Very lightweight, flexible trainers with responsive cushioning are ideal.
- A low-profile sole (not too chunky) helps with ground contact and speed.
- Make sure the shoes have enough room in the forefoot to accommodate any toe splay from your quick stride.
- Race walkers often go through shoes faster—so keep an eye on wear patterns and replace them regularly.
7. Pavement Walking
What is it?
This is the everyday walking many of us do—heading to the shops, walking the dog, commuting to work, or squeezing in some steps during a lunch break. Pavement walking usually happens on hard surfaces like concrete, asphalt, or footpaths, which can be unforgiving on the joints over time.
Things to consider
- Even if it’s not “exercise,” these steps add up. Regular pavement walkers can easily clock 5,000 to 10,000 steps or more per day.
- Hard, flat surfaces create repetitive impact—especially if your walking shoes are worn out or not supportive.
- People who stand or walk on concrete all day (such as teachers, nurses, or retail workers) are especially prone to heel pain, forefoot pressure, and fatigue.
- Uneven kerbs, footpath cracks, or sloped driveways can also cause strain over time.
What shoes to wear
- Choose shoes with plenty of cushioning to absorb shock from hard surfaces.
- A stable heel counter helps with alignment and reduces excess movement at the ankle.
- If you have orthotics, remember to wear them.
- Consider having two pairs of walking shoes in rotation to reduce wear and help shoes last longer.
8. Dog Walking
What is it?
For many people, walking the dog is their most regular form of movement—and it can be great exercise. But it’s not always as gentle as it sounds. Sudden pulling, awkward twisting, or slippery paths can quickly turn a casual stroll into a trip to the physio.
Things to consider
Dog walking is often unpredictable—dogs can change direction, lunge, or stop suddenly. This means your body has to react quickly, which increases the risk of falls or strain.
A recent UK study found dog walking causes over $50 million in injuries each year, with fractured fingers, shoulder strains, and head injuries being the most common.¹
Even something as simple as a strong leash pull can lead to sprained ankles or jarred joints if you’re not paying attention.
Tips to stay safe:
- Use a proper leash and harness—especially for strong or unpredictable dogs.
- Keep your hands free (avoid wrapping the lead around your wrist or holding your phone while walking).
- Choose stable, grippy footwear to reduce your risk of slipping.
- Stay mindful of uneven paths, slopes, and kerbs.
What shoes to wear
- Supportive walking shoes with good grip and secure lacing are ideal—especially if you’re on wet grass, pavement, or dirt tracks.
- If your dog is a strong puller, avoid loose slip-ons or sandals.
- Make sure your shoes have enough cushioning if you’re clocking up steps every day.
And if you’re recovering from an injury or managing a foot condition, ask someone else to walk the dog—or consider using a lead that attaches around your waist to reduce arm strain.
Summary
No matter what kind of walker you are—bushwalker, beach stroller, treadmill trainer or Nordic pole pro—your walking style shapes the way your body moves. And that means your footwear should be just as tailored.
At New Step Podiatry, we’re here to help you get the most out of your steps—pain-free and with the right support for your terrain, goals and lifestyle. Whether you’re managing an old injury, starting a new walking routine, or just want to know which shoes to wear, our podiatrists can assess your walking style, foot structure, and any underlying conditions to keep you moving well.
Because every step counts—and the right support makes all the difference.
Need Footwear Advice?
Our podiatrists are here to ensure those in Canberra have access to quality services that can help individuals get the treatment they deserve.
Easily BOOK ONLINE or give us a call on 02 6198 4818.
References
¹ Source: [9News Australia](https://www.9news.com.au/world/dog-walking-causing-50-million-dollars-injuries-in-uk-every-year/97c66fab-90c7-4167-ba4f-72cbb57ec957#:~:text=Finger%20fractures%20(31%20per%20cent,injuries%20(17%20per%20cent)) – Dog walking causes $50 million in injuries per year in the UK
