Prepare for Power Walking

by Janice Burdon

August 2004

Three Essentials To Prepare For Power Walking

There are 3 fundamentals I want to explain before going into the techniques of Power Walking:

            1.  Shoes
            2.  Posture
            3.  Breathing

1.  SHOES:  Your feet bear two and a quarter times their body weight and it is estimated that an active person will take 8,000 - 10,000 steps each day and walk 83,000 miles in a lifetime.  That's alot of walking, so why not treat our feet well!

              ~    I recommend going to a specialty shop, preferably one that has a treadmill, so you can try out the shoes.
              ~    Shop for your shoes in the afternoon when your feet are a little swollen.
              ~    If you wear orthotics, take them along.
              ~    If your shoes don't feel right when you first put them on, take them off;  they should feel like they are a part of you.
              ~    Don't let the salesperson try to sell you cross-trainers. These shoes are too rigid for power walking and you will end up injuring yourself.
              ~    Don't accept joggers either.  They usually have a high heel, which puts too much pressure on your shin muscles, which in turn will cause injury.

Here are some desired features of a good walking shoe:
            a)  Low-cut heel - to prevent blisters and prevent cutting into the Achilles tendon
            b)  Light weight - you do not want to carry more weight than you should
            c)  Large toe box -  to be roomy so you have the power to push-off with your toes
            d)  Flexible - your shoes need to bend in order to have that full range of movement
            e)  Low heel - puts less pressure on the shin muscles
            f)  Good cushioning - this feature is essential, especially in the heel

Tip:  Good 'wicker' socks are a plus so your feet don't feel the perspiration (synthetic fiber is best.)

2.  POSTURE:  Without good posture during walking, you run the risk of injury.  Strong core muscles will aid in keeping the spine aligned properly.

            a)  First, make sure your weight is distributed evenly with toes spread
            b)  Resume a pelvic tilt which means that your hips are tilted forward and your bottom is tucked under
            c)  Chest out, shoulders relaxed and drawn back - picture your shoulder blades squeezing together
            d)  Chin parallel to the floor and the crown of your head pulled towards the ceiling - look straight ahead not down at the ground
            e)  Spine is in neutral, retaining its natural curves

3.  BREATHING:  I am firm believer in diaphragmatic breathing.  Without good breathing technique you cannot have sufficient oxygen for your muscles to work.

            a)  Forget chest breathing.  Concentrate on breathing through the diaphragm.
            b)  Put your hand on your belly - now as you take a deep breath in through your nose, picture your belly raising outward.  When you breathe out through your mouth your belly should go back to neutral.  This is breathing through your diaphragm.
            c)  Try this technique lying down as well.
            d)  Create a rhythm with your breathing when you walk.  (ie. 2 breaths in and 2 breaths out or 1 breath in and 2 breaths out.)  Whatever the rhythm you choose, it will help you create your pace and keep it.

Next time - The Techniques of Power Walking

Smile and Keep Fit - Janice Burdon