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How to Walk with Proper Form and Technique

The Art and Science of Fitness Walking


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  • I agree Dale. I back off walking most of last year due to heel pain and using the tips in ChiWalking have gotten me going again -- most particularly avoiding the heel strike.

    I think there's also some caution in going with your "natural" stride -- I naturally toe out on one side. Over the past month since reading ChiRunning (and having a gate analysis done) I've been trying to keep that toe in. It works weak muscles, but I also find I'm having less hip pain.
    Great Article,but, there is some debate about landing on your heel as opposed to landing more on your midfoot. Many people when they step out in front of their bodies with their foot and land on their heel land with a straight knee which puts a lot of stress on the knee, hips, back, ankle and shins. A person can actually move forward without putting the foot infront of the body. By leaning forward from the ankle you can let gravity take you forward and land with a bent knee. Also it is not good advice to take a longer stiride when running either. Everything else in this article was great advice. Check out and Chi walking.
  • Ive done walking in chest High water. I use a cross country ski motion and it is safe for my back and I have less muscle aches.
    Wear water shoes though or the bottom of your feet will end up raw.

    The water is such good support and relaxing to do stretches. My lunges dont feel like all my body weight is pulling or leaning on one leg.
    The water also strengthens your abd as you develop your balance in the water.
    does anyone do pool activities?
  • Nice article!

    I'm glad I found it, since I plan on trying for at least a walk a day. Hopefully I can improve my posture, walking, and speed all at once! :D
  • Great tips for walking..walking is painful for me... i have two bulging disks betweek number 4&5. it causes my to lean and my right leg goes numb after awhile..
    any ideas on i can straighten up with the pain?
  • I thought it was a good intro to walking for someone who wants to learn to do it correctly.
  • From the article: ( "Unlike a running stride, your feet should never lift off the ground completely when walking." )

    That could have been better worded. BOTH feet should never lift off the ground, but it would be scuffing our feet to drag the rear foot forward without leaving the ground. (Not to mention the potential for tripping on any unevenness where we're walking, especially if it's not a track.)
  • This article has some good information.

    I like to walk however, it is very very painful for me to walk. I have degenerative disk problems so my lower back hurts and my legs burn like fire when I walk after 5 minutes.

    I started a walking program in the past and then stopped. So I am starting today again.
    I walked for 10 minutes and thought I was going to die by the time 10 minutes rolled around. I stretched also after a few minutes.

    So I am going to keep the information given in this article in mind when I go on my afternoon walk.
  • This article was somewhat helpful. However it does have a couple of typographical errors that I hope you would fix if you knew about them.
  • I generally avoid walking for fitness, because I am prone to shin splints. I always wondered why I could do aerobics and other exercise, but simple walking would hurt so much. Now I see that walking is not so simple and have some great tips on how to improve. This information is very helpful, combined with a new pair of good shoes, I am off and ...well....WALKING!!
  • Thanks for the tips! Very informative!
  • Thank you for an informative and helpful article. I need to not only learn to walk correctly, but to help my son-a TBI patient, improve his gait and walking.
    Very useful for us.
    I think that your article on walking properly is great. I once read Kathy Smith's article on proper walking techniques and she used the word "RACES" to remind oneself of the proper technique. R - rotate foot as you indicated, A - arms should be at a 90 degree angle, C - contract your stomach. E - eyes should be on the horizon, and S - shoulders should be relaxed. It is unbelievable all the people that walk with their head down, causing round shoulders as you age.
  • LINDA5758
    I never realized there was so much to walking. I have learned alot from this article.Thank you I am going to try to do this,
  • I'm doing chi walking and running, so the mechanics are different - I have greatly reduced injuries by learning chi technique and plan to walk a half marathon this year!

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