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How to Walk with Proper Form and Technique

The Art and Science of Fitness Walking


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  • 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!
  • I'm very thankful this article was available. I took a walking/weight loss class in college back in 1985, and none of this information was discussed. Thank you!
  • I really liked this article! I'm ready to start a serious walking program and needed a refresher on the proper techniques to get the most out of my workouts. Thanks!
  • I like this story. I lost over 60 pounds by walking about 5 miles a day and never knew about the leaning on the hills I take. I had foor surgery due to wearing the wrong shoes and not taking good care of my feet. After 5 months of healing, I am looking for articles with information like this so I won't do things again that I never knew before I learned the hard way!
  • 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).
    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.

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