Walking the right way

Marathon such as those run in London, New York and Berlin grow in size every year, a good indication of how popular running has become.

Marathon such as those run in London, New York and Berlin grow in size every year, a good indication of how popular running has become. This adaptable sport can take you outdoors, although many people don’t get further than the treadmill at the gym. It’s important for beginners to start slowly, concentrate first on good technique and then to build up the length and intensity of runs. The only equipment you need to invest in is a pair of good walking shoes.

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I see many fast walkers who are hindered by poor technique. Some are unable to walk fast enough, so don’t get a good workout; others push themselves to walk faster, but put the body under unnecessary strain as a result. Check your posture and aim to keep the body aligned at all times.

Neck and shoulders

One of the most common mistakes when walking is tensing neck and shoulders. Relax your neck and shoulder muscles. Walk with your chin up and look forwards rather than down.

Arms

Your arm movements balance your leg movements. Hold the arms at 90-degree angle as you walk, with forearms relaxed and hands cupped, not tensed into fists. Big arm movements will do nothing but waste your energy and exhaust you.

The torso

The torso provides the strong base for the legs to work fast; it moves very little as you walk. Keep the abdominals tight and body upright or angled just slightly forwards. Try not to lean far backwards or forwards as you walk because this puts extra pressure on the hips and spine. Breathe deeply.

Hips and bottom

The hips act as stabilizers, but the glutes, the muscles of the bottom, are the real workhorses of fast walking because they provide the power as you walk. Keep the hips square and facing forwards. This enables the legs to work hard and prevents you from twisting your lower back.