Walking Sense: Make the Most of Your Walking Workouts

It seems simple. You pull on a pair of tennis shoesball of the feet and feature a low heel. To
and head outdoors. Everyone thinks they know whatstrengthen your shins, try toe raises by standing on a
walking is and how to do it. Besides the amazingstair facing upstairs and let your heels hang over the
health benefits to walking, there can be more toedge. Dip the heels down and raise them up 10-20
walking besides putting one foot in front of thetimes. Prior to your walking workout, warm up the
other. To make the most of your workout andheels by walking on them for 30 seconds.
reduce incidences of muscle and joint pain, consider#4. No Arms: Perhaps you've seen someone walking
these walking mistakes to avoid:with their arms still at their sides, or even swinging
#1. Overstriding: Knowing the correct way to walkingthem without bending. Besides looking strange, this
can improve your health and help you to walk fastermethod will lead to swelling in the hands. Normal
and more smoothly. On the other hand, walking thewalking motion requires the arms to move as a
wrong way will lead to wasted effort and evencounterbalance to the legs. A walker adds power and
injury. As a walker, it's natural to try to walk fasterspeed when using the arms correctly. Make sure you
and lengthen your stride with the forward foot. Thisbend your arms at a 90 degree angle and let them
method causes walkers to strike the ground hardswing naturally back and forth, opposite the leg
with their feet, resulting in a clumsy gait, sore shins,motion.
and muscle fatigue.#5. Chicken Wing: This is Walking Workout 101, not
The cure for overstriding comes as result of pushingthe Chicken Dance. If you're swinging your arms
with the back of the leg and foot. When walkingfrom side to side, crossing the center of your body,
fast, aim for shorter, quicker steps. Think of pushingyou may be a Chicken Wing offender. Remember
off your foot with a rolling-through motion of yourthat your arms should swing back and forth and
back foot and leg. The correct stride should be aelbows should be close to your body. Hands should
lengthening of your stride, which will result in fasternot cross the center line or come up past your
feet.breasts. A correct arm swing allows you to
#2.Wrong Shoes: A good walking shoe is necessaryconcentrate power from your rear leg rather than
to avoid injuries such as plantar fasciitis, muscle pullswasting motion in front of your body.
and knee problems. Walking shoes should be#6. Leaning: You find yourself leaning back or forward
lightweight with flexible soles that will allow you tomore than 5 degrees. Or perhaps you have a sway
easily roll through each step. Shoes should also beback. Maybe you thought leaning equals good form.
replaced every 500 miles (or every year), as theLeaning forward or backward while walking can result
cushioning and support will degrade. Walking shoesin lower back pain and will inhibit your speed and
should also be larger than your dress shoes if youtechnique.
walk more than 30 minutes or more for exercise.The proper position for good walking is to stand up
Athletic shoe store associates can help to size astraight but relax the shoulders. Keep your chin up
right-fitting walking shoe for you.and parallel to the ground. Your stomach and behind
#3. Flapping and Slapping Feet: It's a natural tendencyshould also be tucked in as you walk. To keep from
to flatten your foot out prematurely while walking ifswaying your back, make sure your stomach or
you're not conscious of rolling through each step withbackside are not pushed out forward or back.
your forward foot - from heel to toe. Heavy shoesStomach- and back-strengthening exercises are very
or weak shins can contribute to the problem. Again,beneficial for standing straighter.
it's important to wear flexible shoes that bend at the