By Therese Iknoian

One of the beauties of walking is its minimal equipment demands. Besides a pep in your step, all you need is a supportive pair of shoes.

The first couple of spins around the block you might get away with your old knock'abouts from the back of the closet or leftovers from a former aerobics class. But to protect your longevity by avoiding injury and to feel more comfortable striding briskly, you'll want to invest in walking shoes.

The biomechanics of walking are different from running, aerobics or other activities, so you need footwear that is designed with those differences in mind. For example, walking is a linear movement, with the impact on the heel and high demands for forefoot flexibility so you can properly roll through the foot. Aerobics, on the other hand, incorporates many lateral moves, with most cushioning needs on the forefoot and little on the heel.

Although running is also linear, it demands less of a push from the forefoot in the rear and, therefore, less flexibility in the front of the shoe. Runners also land primarily on the middle or front of their feet and need slightly less stability in the heel than brisk walkers.

What about cross-trainers? Ones made for weight-training and other club activities violate several of walking's shoes needs (usually they are too heavy and inflexible).

Note, however, that several companies have a new type of hybrid made for both strong walking and light amounts of running. These work just fine since they have the support, cushioning and flexibility demands of both linear activities. Here's what to look for:

• Heel cushioning/support -- Make sure the shoe feels resilient when you land on your heel, that it doesn't wobble, and it has a good "heel counter," which is a visible or built-in suppportive cup around the sides of the heel to stabilize it.
  
• Roomy toe box -- You'll need plenty of space to allow your toes to spread when they push off behind you.
  
• Forefoot flexibility -- Try bending the shoe before you put it on as a preliminary test. You'll need flexibility to push off behind you. A stiff shoe can precipitate shin pain.
  
• Low heel profile -- Chunky heels, as many running shoes have, create more of a fulcrum and cause you to slam down your forefoot harder. That forces your shin muscles to work hard to brake the action, again possibly bringing on shin pain.
  
• Lightweight -- You'll move faster and more efficiently.
  
• Breathable uppers -- Look for mesh or other inserts that will allow your feet to rid themselves of heat buildup.
  
• Forget over-tractioned shoes with big lugs or other lumps that could cause you to trip.

When trying on shoes, move around in them. A good store will let you take them outside for a spin up and down the walk to see how they really feel in motion. Also, try them on with the socks or insoles you plan to wear so you'll be able to judge the fit properly.

Make a good investment, and you'll be one step closer to your goal.

© 1999 Therese Iknoian; All Rights Reserved