A Tribute to Walkers

by Janice Burdon

August 2006

Useful Walking Tips

They're at it again!  August 25-27th is the weekend to aid breast cancer research.  This article is not only dedicated to those walkers who will walk the 60 km, but also to those who love to walk for the fun of it!

Walking is an exercise anyone can do, but just like any other exercise, it can be done improperly or poorly, resulting in injury.  Certain techniques can be learned to make walking a more efficient and beneficial exercise even if you don't walk 60 km!

Here are some tips for more effective walking:

1)  Proper Shoes - Cross-trainers won't do!  They are too stiff and rigid.  A good walking shoe needs to be light-weight, flexible and roomy in the toe box, good arch support, low cut heel, low heel profile and good cushioning.  Your feet swell so it's wise to get a half size bigger with proper wicking socks to wick away moisture.  If you've walked 500 miles in your shoes then it's time for a new pair!

2) Good Posture -  The head-neck-back relationship is key to good posture.  So many people either lean forward too much or lean back.  Good posture requires one to look straight ahead, chin parallel to the floor; chest open with shoulders drawn back and down.  Your pelvis should be tilted forward and not back.  Spine should be neutral.  Core conditioning for the lower spine-lumbar region and upper spine is essential for good posture.

3)  Breathing - Shallow chest breathing should be avoided.  Without proper oxygen flow to lungs and muscles, one cannot effectively walk for long periods of time.  Some might even experience a 'stitch in the side', which indicates poor oxygen intake.  Breathing from the diaphragm is most efficient.  In a lying position with your hand on your stomach, breathe in. As you do, your stomach should rise.

4)  Over-striding - Taking too big strides only wastes energy.  Keeping the steps tights and small not only adds speed but also conserves energy.  Using the heel to toe roll will give you a more powerful stride.  You will be less likely to 'slap' the ground each time you step.  Be sure to condition your shins and calves before heading out on long distances.  Underdeveloped shins and calves will result in painful shin splints and cramping.

5)  Flailing arms - (chicken winging) - Arms by your side act as a pendulum, which reduces your speed and efficiency.  By bending your elbow at a 90 degree angle you will conserve energy and pick up speed.  Remember the movement is from the shoulder NOT the elbow.  Your hand should not come past your shoulder.  Elbows should be tucked into the side and the arms should not cross over to the front of the body.

6)  Drink Enough Water - Our system needs water to keep hydrated in order to carry oxygen properly throughout our body.  Insufficient water intake will not only result in dehydration but also in poor performance.  Sports drinks are also useful to replenish the electrolytes and raise glucose levels expecially in hot weather.

Endurance Training (long distance)

When walking long distances, a target speed for the average individual is roughly 2.8 - 3.5 mph.  If you are walking 30.4 km, which is equal to 19 miles, you need to walk at 3 mph in order to complete the 19 miles in 6 hours and 30 minutes.  If you walk 3.5 mph, it will take you less time - 5 hours and 42 mins.  (Keep in mind that these times are without breaks.)  You need to work up to the time it will take you to complete your goal whether it's 30 km, 20 km, or 10 km. 

Starting off too quickly and not allowing days to rest your body will only slow down your progress.  Our bodies adapt well with allowing small increments at a time.  You should increase your total mileage each week as well as your longest walk of the week by no more than 10% each week.  One good method for a walker to use if they wish to maintain a certain pace is to get special walking music which has indicated the number of beats per minute.  This will help you keep your rhythm and give you an idea of what pace you should be walking. 

Walking is still one of the most effective and safest low impact exercises.  With learning proper technique, you will gain not only confidence but also see results in strength, speed and weight loss.  So for all you walkers out there... Happy, safe walking!

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Janice Burdon is a Can-Fit and McGill Certified fitness instructor
For questions and comments, or additional information, please contact Janice at burdon4souls@nexusisp.com