Walking – It’s All in Your Technique

Sure, you’ve been walking since you were a toddler. But you’re never too old to fine-tune your technique. The following tips will help keep your constitutionals pleasurable, healthful, and injury-free.

Do it, but don’t overdo it. Walk at a pace that feels comfortable. Don’t dawdle, but don’t become winded. Fenton recommends checking your intensity with what he calls the talk test. “You should be able to talk comfortably while walking,” he says. “If you find yourself gasping for air when you talk, you’re pushing yourself too hard.”

Warm up beforehand. Why warm up? First, it makes walking easier by increasing the flow of oxygen-rich blood to your muscles. The extra oxygen enables your muscles to produce energy when you need it. Second, it stretches the muscles, tendons, and ligaments, preparing them for the upcoming workout and reducing your risk of injury. Third, it allows you to shift emotional gears so that you’re in the right frame of mind to enjoy walking.

Pay attention to posture. The American Physical Therapy Association offers the
following pointers for good walking posture: Stand up straight and look forward, not down. Keep your head erect, your chin pulled in toward your neck, your back straight, and your stomach and buttocks tucked in. Don’t lean forward, except when walking uphill. Leaning increases the risk of back strain.

Set the right stride. Walk heel to toe, letting your feet gently roll forward through each step. This allows you to develop a comfortable, flowing, rhythmic stride.

Bend your elbows. As you walk, swing your arms, keeping your elbows bent at 90­degree angles and close to your trunk. Avoid straight-arm striding, which slows you down and makes your fingers swell uncomfortably. And don’t thrust your elbows out to your sides, like chicken wings. This disrupts your rhythm and causes upper-body discomfort.

Keep your hands free. With your arms swinging unencumbered, you can stride more comfortably for a longer period of time without feeling winded. “If you need to carry anything, use a backpack,” Fenton advises. “Carrying things in your hands is tiring and interferes with the natural rhythm of walking.”

Expect to feel good. A good walking workout will leave you with a combination of fatigue, invigoration, and mood elevation. The fatigue should pass within an hour, but the invigoration and mood elevation will last much longer. And as your physical condition improves, you’ll feel less fatigue and a greater sense of well-being after each workout.

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