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How to Walk with Proper Form and Technique

The Art and Science of Fitness Walking


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  • Very good article! I didn't realize that leaning back when going down hills could be problematic - but if you stay erect, your abs work much more!
    I also liked the instruction about rolling from heel to ball of foot. I have to watch out that I put enough weight on the inner ball mounts - so that my feet don't slightly roll to the outside (pronation). - 7/16/2010 11:59:41 AM
    I had to read this sentence a few times to figure out what was intended: "When walking, your center of gravity to move forward, not side-to-side (known as hip sway)." I think the word "to" is supposed to be "should." Also, in key #3 the word "more" should be "move." I really appreciate the advice about not lengthening your natural stride. I am 5'2" and I find it very difficult to walk at a "brisk" pace, the best I can do at this point is slow to moderate. I felt very tempted to lengthen my stride to see if that would make a difference. - 6/30/2010 11:01:03 AM
  • THANK YOU!!! This is one of the most useful, well written, and thorough articles I have ever read about walking!!!! I am training to walk the Portland Marathon and although I knew that you should walk heel-toe, the way he presented the information made me realize I was not releasing with my big toe after all (And I thought I was doing great---live and learn), . THANK YOU! - 6/28/2010 9:57:31 AM
  • I have had to learn to walk again and I don't always do it correctly. Heel to toe is a good reminder for me.It is seriously hard to remind yourself all the time how to do this and sometimes you just walk the way that is easiest for you. - 6/13/2010 1:40:20 AM
    I have been using Nordic walking poles as well as Pacer poles when walking in order to get a full body workout rather than just the legs. see .au and - 5/16/2010 10:17:06 AM
    After I complete a long walk, my back is sore and I have problems bending down to touch my toes. Next time, I'm going to try to stay straight and stop looking down at feet. - 5/15/2010 5:06:43 PM
  • walking
    - 3/29/2010 12:08:58 PM
    A question: For weight loss, is it better to go for speed (ie 2 miles in half an hour) or distance? Right now I'm doing 2.5 to 3 miles each time but at 45 to 60 minutes this is "slow" (although I really feel the workout). I notice my calories burned is not at my goal, but I am losing weight. Confused. I also have a goal of walking on a trip this summer in Germany.

    Thanks for anyone who answers this. - 12/18/2009 12:48:26 PM
  • Thank you! This was very interesting and great info! I will work toward this proper technic! - 11/4/2009 12:07:05 PM
  • Thank you! I really need to work on my arms pumping. My mile is 2400 steps. Looking at the speeds, it's now clear to me why so many people with longer legs pass me in an apparent sauntering pace.

    Pesha - 10/18/2009 6:53:13 PM
  • Very good article and thanks for the reminders. - 9/13/2009 4:18:55 PM
  • Good article, thx coach!

    : )
    Mzzchief - 9/13/2009 2:58:01 PM
  • Thank you for posting this. I had to relearn these techniques after I fracture my ankle. I found it very hard and did have concentrate on heel, toe. Then I returned to running and it again did not come natural. I would later find out that if I ran behind my grandchildren, they had the most natural technique. I observed their feet and practiced their form. Now I will find a runner who has good form and follow them for awhile. It helps and so does music, running on the beat. Marching bands do this after all, to a beat? And most aerobic classes have music with a beat. - 9/13/2009 2:20:06 PM
  • My family is going for our first walk today. We just read this article and plan to use the tips to start us off right. Thanks. - 9/13/2009 12:47:48 PM
    I'm going for a walk this afternoon and will keep these tips in mind, especially about posture. My walk includes one steep hill, so it'll be interesting to see whether I lean into it or not. I've never noticed. Thanks also to REDROCKR for the reminder to stay hydrated. The only other tip I can think of that wasn't mentioned is to make sure you pump your arms forward and back, not across your body. - 9/13/2009 12:21:15 PM

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