Everybody moves differently, but walkers of all levels, from strollers to racers, make three common mistakes. Guard against them, because they inhibit your style and cause injuries. Waist lean. If you have an ache in your low back after a walk, you may be tilting forward and letting your buttocks stick out. Not exactly attractive
Enjoy walking or biking as a regular routine? Then sign up for a walking, hiking, or biking tour—around town, in a domestic vacation destination, or even in a foreign country. If your regular route seems boring or tedious, taking your feet or bike on tour can divert your mind and introduce new surroundings. Perhaps best
Walking’s beauty is certainly its simplicity, but a few extra items or tubes stuffed in a bag can make you more comfortable. Your budding interest might also heed the call of an array of other helpful gadgets. Strange as it may seem, petroleum jelly is probably a walker’s best friend. Spread a little on your
As you head out the door, you may want to determine how fast you’re going, how far you’re going, how many calories you’re using, and if you’re walking hard (or easy) enough. You should start a workout log so you can monitor your progress. Use the Figure 4.2 as a template. Determining Your Pace To
Another aspect of planning your walking program is determining where to walk. Remember that your schedule, available time, and type of workout planned play a role in where you head. Here are a few possibilities with descriptions of their advantages. Treadmill. The sample programs describe outdoor workouts. One of the joys of walking is getting
Everyone should take time to contemplate something like an exercise and walking program before getting started. It’s a big step that takes commitment, time, and learning how to tune in to your body. In fact, if addressed correctly, these preliminary steps can be instrumental in your success as you learn to make walking a part
No fitness program can be considered well rounded without exercises to increase muscle strength. Because of the vigorous arm swing, walking tones upper-body muscles more than running (good distance-running form demands that participants carry their arms more passively, which achieves little if any muscle conditioning). Walking’s arm movement and upper-back engagement isn’t enough, though, to
Put simply, walking is a series of forward falls. Keep falling forward, one foot after the other (without falling on your face, of course), and you’ll move along in a straight line. Simple. Learned to do it as a toddler. Do it every day. So what’s with this treatise on technique? You’re not walking just
For safety, make sure someone is with you when you complete this evaluation. For an exact distance, use a track or a measured and marked flat trail with a smooth surface. A standard track is 1⁄ mile, so you will walk four laps in the inside lane for the 1-mile evaluation. Otherwise, use a measured path
You don’t have to race to race walk. But if you do compete in judged races, two rules apply: The knee of the supporting leg must straighten for a split second as it passes under the body, and the front heel must contact the ground before the rear foot leaves the ground. Although sometimes controversial