Power Walking

by Janice Burdon

October 2004

Techniques To Power Walking

There are certain basic techniques to power walking which need to be addressed so that your workout will be more efficient and effective.

1) Power Arms

Shortening the lever automatically increases your pace.  Anyone who has studied physics knows that a longer lever adds more resistance than a shorter lever.  Basically, bent arms will allow you to quicken your pace.  So often I see people walking past my house, arms flailing everywhere.  Their wish is to go faster but they physically limit themselves because their arms are not bent to allow for less resistance.

Technique

-   Keep shoulders relaxed
-   Bend arms at 90 degree angle
-   Keep elbows in close to the waist
-   Swing arms outward naturally but don't punch-keep the movement small and controlled
-   The hand should not go past the outstretched foot which is in front or past your shoulder height
-   Keep elbows bent, nice and high. They are stationary. The movement comes from the shoulder not the elbow.
-   Cup your fingers - believe it or not, outstretched fingers add to your resistance.

Tip:      People think they look funny doing the bent arm movement, but I think it looks more professional and definitely more eye appealing than arms flailing everywhere!  As you become more efficient at using your power arm technique, the uncomfortable feeling will disappear because you will see improved results.

2) Power Legs

The push off is where 'Power' walking gets its name.  The glute and hamstring muscles are responsible for the force behind the push. You will need to strengthen these muscles in order to increase your power.

Technique

-   Resume a pelvic tilt position.  This can be accomplished by pushing your pelvis forward and tucking in your buttocks.
-   Flex your right foot and, as you take a step, you are going to transfer your weight from one foot to the next. As you transfer, concentrate on rolling your foot - pushing off the toes (this is why you need shoes with a large toe box) and extend that leg out in back of you.  Now repeat with the left.
-   Contract your glutes and hamstring muscles (buttocks and back of the thigh muscles), in order to get the power.
-   Shorter steps are more effective than larger ones-keep strides small.

3) Walking A Line

This technique is coupled with power legs because as you learn to walk a straight line, your speed will increase.

Technique

-   In my Walk-Fit course, I drew chalk lines on the pavement and had my students walking lines.  This is a practical way to practice.
-   Pretend you are walking a tight rope.
-   Place one foot directly in front of the other so that the heel of the front foot is directly in front of you back one.
-   When you walk 'on a line' your hips will automatically swivel in a figure 8, therefore creating a streamline effect which allows for increased speed.

Warning:   Because this technique is anatomically challenging, it is recommended that you do intervals of 2-5 minutes.  Don't practice this technique your whole walk.  If you have any hip issues, then please forgo it altogether.

Other Tips

When walking up hills, lean into the hill, contracting your glutes and hamstring muscles.  Shorten your steps - keep them small and push the heel into the ground.   A challenge to increased strength and speed is to keep the same pace going up a hill as you would on level ground.  By using the hints above, this can be achieved.

To Increase Speed

Practice interval training. Intervals of 1-4 ratio are effective.  Walk as fast as you can for one minute and then walk at a comfortable pace for 4.  Then increase your 1 minute to 2 every second week and then to 3 and before you know it you're walking more quickly for longer periods of time. 

*A good goal to set for yourself is to walk a mile in 12 minutes.  If you can achieve this, you will be walking 5 miles an hour- a great cardio work-out.

Endurance Walking

For 1.5 - 2.5 hour walks, I would recommend that you set a pace that you can maintain throughout your whole walk.  Sometimes people start out quickly and then tire out when they are still far from home.  It is better to keep a pace and then gradually, perhaps every 3 weeks, increase it.  Establish one rhythm before adding on more.  Your body will adjust better.

Tip:  Heart rate monitors are good along with pedometers for tracking your progress.  My advice is to go to a good sports store and they will advise you on the one best suited for your needs. 

Hope these tips help. Happy Walking and remember - Think positive!

Next Time: Living with injury-physically and spiritually      

Smile and keep fit - Janice B