10 Essentials for Walkers

You could just step out the door wearing anything that won't get you arrested, but to walk comfortably you should learn to layer. By layering you are assured of having enough clothing but not too much. Choose fabrics that are breathable and wicking to allow your body to shed excess heat and sweat while feeling dry. The base layer is a sweat-wicking shirt. Over that you can add an insulating layer of microfleece or wool for colder weather. On top you need a windproof and water resistant jacket. You should start your walk feeling cool but not cold. As you warm up, remove the insulating layer. Still too warm? Remove the outer layer. You stopped for water and the restroom and now feel cool? Put on the outer layer again.

The right shoes for your feet can make all of the difference for walking comfort. You should also have a variety of shoes to meet different climates and surfaces. On asphalt or running tracks, performance walking shoes work well. On trails or gravel, you will want trail running shoes or boots. Your walking shoes should be flexible, flat, and not have a flared heel. Your best bet is to find the best technical running shoe store in your area and get fitted by an expert. Once they determine which kind of shoe is best for you, you can shop for the best price.

Toss those cotton tube socks, they aren't for walking. Your foot is not shaped like a tube, and cotton sets you up for blisters by holding sweat next to the skin. Head to the sock section of a sporting goods, outdoor, or running store and get the right socks. Look for socks made from CoolMax, polypropylene, or other wicking fabrics. They wick away the sweat to evaporate and help prevent blisters. If your feet feel tired after walking on pavement, look for padded running socks. Be sure that you try them with your walking shoes so you have enough room left in the shoe. Walking is lower-impact than running and light padding is adequate for most walkers.

Protect your head from sunburn as well as insulate it in cold weather. Caps with bills are great for most weather. The bill helps shade your eyes and can help keep rain off your face and glasses in wet weather. You can find hats with reflective patterns or reflective strips for night walking. I get cold ears, so in cold weather I switch to a cap that includes ear coverings or add on an earwarmer.

If you have enough pockets, you may not need a pack, but a pack is a great way to carry the rest of your walking essentials and non-essentials. A good pack distributes the weight load evenly across your body at the center of mass -- your hips. Waistpacks and backpacks with belly straps are the best options for carrying more than a pound. Avoid purses or other options that put the load on just one shoulder, or you risk throwing off your body alignment and eventually developing problems and pain.

Thou shalt drink -- before, during, and after walking. Your comfort and stamina depends on getting enough water while walking. You need to drink every half hour if walking at a moderate pace, more often if you are sweating. You should let thirst be your guide - but make sure you have water available as soon as you feel thirsty. That will mean having a route with access to many water fountains, or carrying water with you. Wearing a pack that includes a water bottle holder is perfect for walking 30 to 90 minutes. For longer walks, consider a hydration pack with sipper tube. I don't recommend carrying a water bottle in your hand -- that can stress your shoulder, elbow and wrist.

Do you know where you're going to? No hiker sets out without a trail map and compass, and neither should a walker head out without an idea of where they are going. Some may find wandering around a bit lost to be enjoyable, but most people find it frustrating or scary. A bit of route planning can ease your fears. Consult a good, current map of the area. Look for streets and greenways that will take you on your preferred sort of walk. You may want to drive a portion of the route to see what things are like. Use our Google Map Pedometer online to view, map and measure your route.

Don't leave home without carrying some identification. If you have an accident or medical emergency, it can save a lot of grief. It is a very good idea to carry a health information card listing your name, address, phone, emergency contacts, important health conditions, blood type, organ donation preferences and religious restrictions. I think it wise to take a couple of dollars (or your national equivalent) just in case you want to buy a snack, drink or other small item. Even if just walking around the neighborhood, you may run across a child's lemonade stand or a rummage sale. Carry your identification and money in a zippered pocket of your clothing or pack, and check once in a while to make sure the zipper is closed.