How to Walk with Proper Form and TechniquePosted: April 11, 2010 in Getting Active by Craig Primack MD FACP
One of the reasons that walking is so attractive to many people as a form of exercise is that it doesn’t require a lot of training. Chances are, you already know how to walk. However, if you’re planning on walking for fitness, you may find that you need to make a few small changes to your posture and walking technique to avoid injury and get the best results.
How to Walk with Proper Form and Technique
- Step heel to toe. As you walk, the heel of your foot should hit the ground first. You should then roll through onto the ball of your foot, raise your heel, and finally push off with your big toe.
- Stay in stride. Everyone has their own natural stride length, but many people find themselves taking longer strides when they’re walking for fitness. Over-striding can strain your muscles and joints and cause pain in your arches, knees, hips, and heels. Instead of lengthening your stride to increase your speed, work on taking more steps per minute.
- Practice proper posture. When you’re walking, you should stand as tall as possible with your back straight and your neck in line with your shoulders. Keep your abs engaged, head up, and gaze focused about 10 feet in front of you. Focus on keeping your legs in line with your hips and rotate your pelvis forward instead of side to side. It’s especially important to monitor your posture when you’re walking up or down a hill.