this is fromt he site who's doing my 3 day walk - it's actually got some quite good info about shoes/clothing etc. keep in mind they're preparing people to walk 60 miles so it might be overkill for a 10K but it's got lots of good info.
Shoes
Proper training and shoe choices pre-event are important in keeping your feet healthy.
Your gait also will determine what kind of shoe you need. Set your old shoes side by side on a table and view them from behind. If the heel cups lean in toward each other, you probably overpronate (increase in an inner roll of your heel). If the heel cups lean outward, you probably underpronate (increase in an outer roll of your heel).
The best way to find the shoe for you is to seek a reputable technical walking or running store or full-service shoe store, not a department store, and have them properly measure and evaluate your feet.
Walking and running shoes are not the same. Choose a shoe that works for you. Some types of running shoes may be OK for long distance walking, but others may not.
Your shoes should be a perfect fit for you. Buy shoes at the end of the day when your feet are a little swollen and ensure that your shoes are the correct size and fit the architecture of your foot.
Over pronator: Choose a supported heel or consider adding an over-the-counter orthotic insert.
Under pronator: Choose a shoe with extra cushion or consider adding an over-the-counter orthotic insert.
Choose shoes with a low rounded or beveled heel.
There should be a noticeable bend upward at the toe of the shoe (called toe spring).
Check for arch support.
Break in your shoes properly by slowly increasing the amount of time spent in them. Alternate at least two pairs of shoes.
Have your foot measured for length and width for proper fit. Shoes that are too short can cause blisters, painful toenails and heel/arch pain. Shoes that are too tight across the toes can cause nerves to be pinched and swollen. This can result in sharp, shooting pains, burning and numbness in the toes and ball of the foot. If your toenails discolor or you have tingling or numbness in your toes, your shoes may be too small.
The widest part of the shoe should bend naturally where your foot is the widest and there should be plenty of “wiggle room” in the toe box.
Look for lightweight shoes that breathe (avoid all leather shoes). All terrain type shoes are great for the different road surfaces you may encounter during the 3-Day.
Check the heel counter of your shoes. It should be firm and not collapse easily when pushed down. Look for removable insoles that can be washed and dry quickly between wearing.
Socks
Choose the correct sock. Good quality socks that fit well are a must.
Many brands are designed to keep your feet both cool and dry (generally synthetic and at times, double-layered). Try different types and train in the socks that you will wear during the event.
Socks should have flat seams at the toes and should fit without any bunching, especially at the toe and heel area.
If you feel a “hot spot” while you are training, stop, if possible, and change into dry socks. Get home as soon as possible and do an ice massage to the area. Dress the area with an appropriate dressing (Moleskin, 2nd Skin®, donut, etc.).
Make sure that your socks are dry. Count on two pairs of clean, dry socks for each day of the event. Change socks at the lunch pit stop while you are resting and cooling off. If your socks are still wet, try foot powder or spraying your feet with antiperspirant.
Use foot powders that are designed especially for feet. Cornstarch has a sugar base and may not be a good choice if you are prone to fungal infections or athlete’s foot.
Use Glide, cornstarch, or Vaseline® to prevent friction throughout the 3-Day.
Clothing Tips
Wear several layers of clothing while training. As you warm up, you can remove clothing and then put it back on while resting or as the day turns cool.
Look for clothing that allows your skin to breathe and sweat to evaporate.
Stick with synthetic fabrics that dry quickly. Cotton absorbs sweat and can give you a chill.
In the rain or cold, wear a waterproof outer layer with secure closures around your neck and wrists to keep you dry.
While training, wear the clothing and equipment (including waistpack) you will use on the event, in order to get used to it
Blister Prevention and Care
Blisters are the most common foot problem seen by our medical team during the Breast Cancer 3-Day. Blisters are your body’s way of creating a natural protective cushion to protect your feet.
Most occur on the ball or heel of the foot, or underneath the big toenail.
Friction rubs are the direct cause of blisters. Any amount of friction between skin and skin, skin and sock, sock and shoe, etc., eventually will cause a blister.
Anywhere on the feet or toes where you feel pressure, tenderness, pain, heat, or burning is an area of potential blister.
When you remove your shoes and socks after walking, check your feet for hot spots. Areas that are more tender, red, or warm are most likely to form a blister during subsequent walks.
The following guidelines should be followed during training and the walk to help you take of blisters should they occur:
If you develop a blister during training, do not pop or peel it; let nature take its course and heal the blister before you hit the pavement again. A few days of rest will be more beneficial to your training than trying to walk through the pain.
If you develop a blister during the event, cleanse the area with rubbing alcohol and drain the blister, ONLY IF NECESSARY, allowing the fluid to drain completely.
Cover the blister, opened or not, with antibiotic ointment and gauze or a Band-Aid. Provide protective cushioning with some type of padding (moleskin, 2nd Skin®, etc.).
If the blister is under a toenail, drain it and tape the toenail in place. If the nail is loose and looks like it might cause a problem, see a podiatrist (foot doctor) for further evaluation.
Be prepared to do your own minor blister care when training as well as on the 3-Day. Always carry a blister kit in your waist pack while on the route. It should contain the following items:
Band-aids
Alcohol pads
Moleskin dressing material
Blister pads
Small scissors (to cut dressing material)
Minor over-the-counter pain relief medications (Aspirin, Ibuprofen)
Tubefoam
Medical tape
Gauze pads (sterile, individually wrapped)
Our goal is to help you to learn how to prevent blister problems so that, if they do develop, you have the knowledge and tools (those items in your waist pack) to take care of them and enjoy your training and the walk free of pain. If you need further care during the event, please see a medical crew member on the route or in camp.
Blister Care Instructions
Foot Powders
There seems to be a lot of discussion about using foot powders and cornstarch. You need to find which, if any, works best for you.
Try using the powders that are especially designed for feet.
Cornstarch has a sugar base and may not be a good choice if you are prone to fungal infections or athlete’s foot.
You may also try applying Glide or Vaseline® between your foot and sock to help prevent friction.
