Now that you're into "power walking," (I prefer to say "fitness walking," as most folks don't understand the difference) the coach in me is speaking up so that I might help you stay injury free while you're out there burning rubber under your shoes. Even though I train people to walk a half or full marathon, these basic principles will remain the same for fitness walking. :)
Arms: keep them bent at 90 degree angles (or, at your waist) and pump to the back. Avoid crossing the breastbone with your wrists. This is a more highly efficient method for "powering" your walks by using your arms. You can get in some strength training by carrying or wearing light weights (not too heavy, or you'll stress your arms or wrists). I don't recommend ankle weights, unless you're only planning to go out for about 5-10 minutes. Ankle weights are too heavy for sustained walking and you could hurt yourself.
Stride: avoid reaching too far forward in your stride. You can avoid major overuse injuries by keeping your stride relatively short. This means more "turnovers" in your pace, but that's a good thing for your heart.
Breathe: into your belly (not your chest). Controlled breathing in/out through your mouth and into the lower part of your lungs more efficiently oxygenates your blood. Breathing cadence helps: in 2 counts, out 3 counts.
Cadence: start with a 5 minute warm-up walk at a comfortable, not brisk pace. Pick up the pace and try to maintain it for at least 5 mins; drop the pace a bit for about 1 minute; repeat. This gives you a more effective workout and prevents tearing your muscles down. Sustaining a high pace for too long can actually do more harm than good, plus, you'll plateau and get frustrated.
Hydrate: always carry hydration with you. Unless you can walk an 8-10 minute mile and only plan to walk a mile, you will most likely be in the need for hydration every 15 minutes. Your body requires hydration to keep your muscles fueled, among other things. Also, in the summer heat, you'll sweat out more salt. An electrolyte-based sports drink will help maintain good mineral balance in your system.
Strength training: can be done along your route, if you happen to pass a park bench or playground. Do some bench presses.
Stretches: most people get this all wrong. Improper stretching prior to your walk can do more harm than good. Shake yourself out after your walk and learn proper stretches for flexibility. Flexibility actually helps your power walking efficiency and keeps you injury free.
Shoes: last, but most important: wear the proper shoes! Go to a running store and get properly fitted. The right shoe makes all the difference in the world to your walking experience. Walking shoes are NOT the same as running shoes, tennis shoes, or sneakers. Be good to your feet, and you'll also be good to your legs, hips, pelvis, back, neck and sanity. (Just thought I'd toss in that last part, lol!)
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Now that you're into "power walking," (I prefer to say "fitness walking," as most folks don't understand the difference) the coach in me is speaking up so that I might help you stay injury free while you're out there burning rubber under your shoes. Even though I train people to walk a half or full marathon, these basic principles will remain the same for fitness walking. :)
Arms: keep them bent at 90 degree angles (or, at your waist) and pump to the back. Avoid crossing the breastbone with your wrists. This is a more highly efficient method for "powering" your walks by using your arms. You can get in some strength training by carrying or wearing light weights (not too heavy, or you'll stress your arms or wrists). I don't recommend ankle weights, unless you're only planning to go out for about 5-10 minutes. Ankle weights are too heavy for sustained walking and you could hurt yourself.
Stride: avoid reaching too far forward in your stride. You can avoid major overuse injuries by keeping your stride relatively short. This means more "turnovers" in your pace, but that's a good thing for your heart.
Breathe: into your belly (not your chest). Controlled breathing in/out through your mouth and into the lower part of your lungs more efficiently oxygenates your blood. Breathing cadence helps: in 2 counts, out 3 counts.
Cadence: start with a 5 minute warm-up walk at a comfortable, not brisk pace. Pick up the pace and try to maintain it for at least 5 mins; drop the pace a bit for about 1 minute; repeat. This gives you a more effective workout and prevents tearing your muscles down. Sustaining a high pace for too long can actually do more harm than good, plus, you'll plateau and get frustrated.
Hydrate: always carry hydration with you. Unless you can walk an 8-10 minute mile and only plan to walk a mile, you will most likely be in the need for hydration every 15 minutes. Your body requires hydration to keep your muscles fueled, among other things. Also, in the summer heat, you'll sweat out more salt. An electrolyte-based sports drink will help maintain good mineral balance in your system.
Strength training: can be done along your route, if you happen to pass a park bench or playground. Do some bench presses.
Stretches: most people get this all wrong. Improper stretching prior to your walk can do more harm than good. Shake yourself out after your walk and learn proper stretches for flexibility. Flexibility actually helps your power walking efficiency and keeps you injury free.
Shoes: last, but most important: wear the proper shoes! Go to a running store and get properly fitted. The right shoe makes all the difference in the world to your walking experience. Walking shoes are NOT the same as running shoes, tennis shoes, or sneakers. Be good to your feet, and you'll also be good to your legs, hips, pelvis, back, neck and sanity. (Just thought I'd toss in that last part, lol!)
My favorite resources for fitness walking:
ChiWalking http://www.chiwalking.com/shop/pages.php?pageid=25
Active.com
http://www.active.com/story.cfm?CHECKSSO=0&CATEGORY=Walking&NUM=0&STORY_...
Prevention.com
May 21, 2008 - 4:54pmhttp://www.prevention.com/cda/article/power-walking/4ee850d1fa803110VgnV...
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