Chapter 12:
Most of us have a very efficient walking motion. The subconscious brain intuitively fine-tunes the motion of feet and legs to a range of motion that minimizes effort and energy. Over time, the walking motion becomes more and more efficient, reducing aches and pains.
The best walking form for most of those I’ve coached is that which is natural to each. Indeed, most of the walking form problems I have seen are experienced by those who try to walk like someone else, or keep up with a walking companion especially when he or she has a longer stride.
Shuffle breaks: Those who start walking or running after years of a very sedentary life should insert some shuffle breaks into their longer walks. Every 3-5 minutes, reduce your walking stride length to baby steps for 30-60 seconds. These strategic recovery breaks will reduce the constant use of the same muscles releasing stress on weak links.
As with walk breaks for runners, each shuffle break allows you to take conscious control over your fatigue and aches at any time—and make walking form adjustments. Go through a short checklist to monitor weak links, overall fatigue, and mechanical issues with the goal of a natural range of motion. Do a periodic form check during each shuffle break using the principles below.
Posture: Most people walk efficiently when in the upright position: head over shoulders over hips as you touch the ground. But as in running, if you are one of the few that naturally lean forward when walking (and don’t have back or neck pain) you should walk in the way that feels natural for you. Back and neck pain are often decreased significantly when one maintains an upright posture.
Efficient walking: Use a short and natural stride with your feet and legs low to the ground and with a light touch.
Stride: As in running, a short but natural stride allows the ankle to do most of the work, significantly reducing muscle fatigue. When the ankle is the primary mechanical component, wear and tear on knees and hips can be reduced significantly.
A stride that is too long: In my experience, most of the aches, pains, and even injuries that result from walking occur due to a stride that is extended beyond one’s natural range of motion. Shortening the stride with feet directly underneath stimulates a reflex action in the ankle with consistent propulsion. This allows the body to keep adapting as you walk forward.
Feet and legs low to the ground: The more you lift your legs off the ground, the more effort is required and the greater the chance for aches and pains. Again, a natural and efficient motion of the feet can reduce exertion, allow for better recovery between run segments, and let the body adapt and repair.
Light touch of the feet: Some people naturally walk with a hard pounding motion. If this is not causing aches and pains, natural motion can prevail. But if you are experiencing any aggravations that could be linked to the heavy foot landing, work on a lighter touch. This is usually associated with a shorter stride. Those who make some pounding noise during a walk can usually improve by doing this drill: During a 30-second segment of a walk, listen to the sound of your feet for the first 10 seconds. During the next 20 seconds try to reduce the volume by making form adjustments. Between each noise-reduction segment, walk normally. Do four to eight of these during one or two walks a week.
How to walk faster: Many of my clients have improved the pace of their walk through practice.
Here is the procedure:
Follow this routine during the middle of a recovery walk day between runs or during the warm-down walk on a running day.
Warm up by walking very gently for at least 5 minutes, then do the following drill.
For 10-20 seconds, pick up the cadence of the walk by shortening your stride.
Walk gently for 30 seconds
Keep alternating segments, finding a cadence or rhythm that is quicker.
Ease back on the cadence if you lose smoothness.
On the first day, do this for ten minutes.
Increase the amount of time you do the alternating segments by 3-4 minutes on each successive session.
The goal is to have 20-30 minutes total in this workout.
Do this once or twice a week to maintain adaptations.