Walking and running are natural, and very few would believe that there are right and wrong ways of walking and running. The difference is very marginal, however this would get multiplied if adopted as a means of exercise to keep fit. The rules are very elementary.
For a good aerobic workout, walk tall with your chest out and look straight directing all the motion forward. The arms should be bent at the waist level and not clenched into a tight fist, it should be loosely cupped. The movement of the arms should be to the side of the body, back and forth, and not side to side across the chest. The legs should move in two parallel lines. The body should be relaxed and the stride should be neither too long nor too short but just that comes naturally. No effort should be made to increase or decrease the stride.
Walking can be for different purpose, depending on the speed, purpose and technique. A stroll or leisure walking is slow walking, but at this level it can serve as useful exercise if done for a long time. Fitness walking is at a slightly faster speed and the body begins to sweat. Fitness walking should not be interrupted or halted but should be continuous. Hiking is walking for pleasure and sight seeing. Speed depends on the type of terrain, fitness levels and the weight being carried.
Walking can start any time, but not so with running. Jogging or slow running should be combined with walking to start with. Gradually the time devoted to walking should be gradually reduced. Cramps affect the body if one starts running after a long gap or without doing the warming up exercises. Cramps go away naturally as they come, and if they do not, they are a cause for concern and a doctor should be consulted. Most people take an upward jump while running, this has to change and a forward push is required to be taken.
Thought you mastered walking at age one? Well, think again. Fitness walking isn’t an afternoon stroll. We’re going to get all of you beginners moving with an easy walking programme that’s guaranteed to help you get fit, toned, and on track with a fun cardiovascular workout.
Before you get started, let’s run through some easy-to-follow walking tips. By following these key steps, you’ll reduce your risk of injury; ensure that your body works at its peak.
Now you’re ready to walk. This training programme will start you off and have you charging full-speed ahead in just seven weeks. Remember, take it slow, and be sensitive to your body. Don’t push yourself on days when your tolerance is low, or if you feel the feet need to rest. Drink plenty of water, get lots of sleep, and don’t forget to stretch after each walk to keep you in balance.
Week 1: This week hit the pavement for 10 minutes on three days. Watch your form as you walk.
Week 2: This week revv up your walking programme to 15 minutes on four days. Try the forward bend each day before you head out.
Week 3: This week log in 20 minutes of aerobic walking on four days. For maximum benefits, use a heart rate monitor and aim for your target heart rate (THR).
Week 4: Crank up your walking routine an extra notch, to 25 minutes and extend it to five days. Buy yourself a new pair of socks to celebrate.
Week 5: This week hold the line at five days, but add another five minutes to your programme. If you’re feeling ambitious, work on your upper body on one of your free days.
Week 6: Maintain your five-day, 30-minute programme. Treat yourself to some soothing lotion. Massage your feet, using firm, circular motions, after your walk.
Week 7: Great going, now just keep walking.
1. Stand up straight: Look directly ahead. Imagine that a string is attached to the top of your head and is lifting you from the ground. Keep your shoulders back and relaxed, chest lifted, and tailbone pointing down to the ground.
2. Relieve the stress points: Relax your shoulders and shake out any tension from your arms and wrists. Bend your arms at the elbow about 83 degrees. Wiggle your fingers and then hold your hands in loose balls (pretend you’re clasping a jumbo-size magic marker against your palms). Swing your arms naturally as you walk, but try not to let your hands extend above your chest.
3. Keep your steps short and fast: The faster you move, the better your cardiovascular workout. Keep an even stride and maintain a steady pace.
4. Heel-to-toe motion: As you walk, your heel should be the first part of your foot to hit the ground. Roll through the ball of the foot and push off with your toes. This motion reduces the risk of shin splints and tendon pulls.
1. Blisters: Blisters are caused when there is friction against the skin. Friction can be due to the friction between the ground and the foot (if not wearing any foot wear), and between the shoes and the skin. The shoes must fit properly when worn with the socks. Socks act as cushions, especially those made of cotton-acrylic. The socks should be clean and worn dry, on dry feet. Small blisters must be covered with sterile gauze pad. In case of a big blister, puncture it with a sterile needle and clean with antiseptic. Never peal off the skin over a blister.
2. Calluses & corns: These do not hurt, however, hard and big ones can be painful under pressure. Rubbing corns with pumice stone after a bath helps. A doctor can cut or file the area. Applying body lotion can soften the area around a callus. Proper fitting shoes, corrected with pad or inserts can avoid callus and make running a pleasure.
3. Bunions: Bunions are painful swelling on the first joint of the big toe and these are usually hereditary. During walking or running they can get worse and very painful. Small swelling are generally overcome by wearing shoes that are wide in the front and with adequate cushioning. Surgery is recommended only if the bunion becomes painful.
4. Nails: Nail of the foot should be kept short and at no time should push against the front of the shoe. Nails rubbing against the shoe while running can be painful, the rubbing first occurs with the big toe. Care must be taken to cut the nails across so that they do not become ingrown.
5. Athlete’s foot: It is a fungal growth on the feet. These occur when hygiene is lax and proper care is not taken of the feet. Shoes should be such that the foot is able to breathe. The shoes should be aired and kept in the sun if possible. Wear shoes dry and spray with anti fungal powder if the foot is affected. The area between the toes is most prone. In case of persistent problem consult a dermatologist.
6. Cramps: They are common problems. Simple cramps come and go easily. To avoid cramps, a little workout is necessary before any exercise. Massaging the feet after a workout helps to ease the muscles and prevent stiffness. If there is redness, swelling and pain, it is best to consult a doctor.
The bad news is that if your feet hurt, you’re not going to enjoy your walk. The good news is that some common foot problems are fairly easy to treat and easier still to avoid.
To avoid blisters, stop them before they start. Keep your feet dry. Steer clear of cotton socks, which soak up perspiration and stretch out of shape. Wear socks made with fibres that draw moisture away from your skin. Or slip on a sock liner under your cotton socks. Rub petroleum jelly on your feet and between your toes before gearing up. This will reduce irritation that can lead to blisters. And finally, don’t lace your shoes too tightly or too loosely. The pinching and rubbing may cause blister-forming irritation.
Pounding usually causes aching arches when you walk. The first thing you need to do is check your form. Are you landing on your heel and pushing off with your toes? If the problem persists, arch supports might help; if that doesn’t work, consult a sports doctor.
Corns and calluses are painful, and the more you ignore them, the worse they get. Check your shoes to make sure you’ve got a comfortable fit. And toss thin socks: You need to have a nice cushion between your feet and inside your shoes.
Blackened toe nails are common and painful, and are caused when your big toe rubs against the front of your shoe. Keep your toe nails neatly trimmed and filed. Check your shoe size and wear double socks on the smaller foot if the shoe is too loose. Most people have one foot that’s larger than the other. Always buy your walking shoes for the larger foot.
Stand up straight, with your shoulders relaxed down. Hold your abdomien firmly to support your back and keep your pelvis in a neutral position (That’s when your lower back has a natural curve but not too overarched). Your feet should be hip-wide apart. Place your hands on your waist. Slightly bend your knees. Shift your weight back onto your heels and lift your toes off the ground. Flex the front of your feet. Spread your toes as wide as you can. Hold the stretch for the count of five and don’t forget to breathe. This will feel nice before you head out and later when you return home.
Find a comfortable chair and practice picking up magic markers with your toes. Give your toes a nice press, grip the marker, lift your foot five to six inches off the ground, and then set it down. Do this exercise six times, alternating your feet.
