How Walking Fit are you?
Before setting out on your training programme, it is a good idea to find your starting point in terms of fitness and ability and use that as your control base. By enthusiastically walking too fast too soon, you are setting yourself up for possible and unnecessary injuries and strains. By walking too slowly, you will not increase your heart rate enough and therefore limit your potential to get fitter. Too fast, too slow, either way, you can easily lose your motivation before you even get started.
By walking at the right pace for your fitness level, you are taking the first successful step towards achieving your goal. Power Walking is a combination of attitude and energy. By pacing yourself, you will progress faster, whilst setting yourself on target to meet your goal… Whilst having fun of course!
A few tips on what to avoid…
When you start to actually think about how you walk, something you have probably not done since you were a toddler, it is a bit like patting your head and rubbing your tummy at the same time, and can suddenly throw your entire co-ordination out of sync. But, by making just a few small adjustments to the way you walk, you can begin to develop good Walking techniques, which in turn will increase your pace. Here are a few tips on how to start and hopefully avoid bad habits that can cause niggles… so here goes…!
… what NOT to do!
- Try not to let your arms drop or dangle by your sides… Even if in the beginning you are not using your arms too much, always keep them at 90° and close to your side. you will be developing a good habit, and they are ready in position for when you do need them. As you pick up the pace, you will naturally begin to pump your arms back and forth. Continue to keep them at 90° and try the difference for yourself, using and not using your arms… watch what happens to your feet!
- Try not to lean forward as you walk… this is really common, but you won’t get there any faster and worse still, walking with this posture over a period of time can give you lower back pain… posture is one of the most important parts of walking so try to be aware of holding good posture at all times.
- Try not to overstride… you might feel that if you take larger strides, you will speed up and cover more distance… wrong, actually, it’s the opposite – to begin with keep to your natural stride length and then when you are ready to speed up begin to shorten your stride and take smaller steps… this is also where your arms come in!
Be Smart… Walk Safe!
Here at Walk the Walk we have several wishes. We want to fund vital research as well as support those living with breast and other cancers now. Our other aim, is that each and every one of you develop the habit of daily walking for your own health and well-being, and not just for taking on a challenge. Before you begin, here is some important information we think you need to know so that you walk safely wherever you are!
No. 1: Plan several different routes…
This will really help to keep you motivated, plus by making them circular, it means you will never be too far from home should you need to stop. Try to put any training walks you have planned in your diary, so you can plan around them… and don’t forget to make a note of possible toilet stops along the way!
No. 2: Keep your phone charged up!
Always leave the house with a fully charged phone. If you are walking long distances and using a tracking app, carry a phone battery charger like an Anker, so your phone will last the distance.
No. 3: Always let somebody know…
What your route is and your estimated time of getting back.
No. 4: Dawn to dusk!
Where possible, walk on well-lit pavements and in areas that you know. If you feel that you may be out when it is dark, wear a head torch and some item of reflective clothing.
No. 5: Always carry water and stay hydrated!
No matter how far you intend to walk, always carry water. Be aware there are times especially in cooler weather when you may not feel thirsty but it is vital that you keep sipping water to stay hydrated. In cold weather, carrying a flask of hot water can be very comforting especially if you add a sprig of mint, slice of lemon or a lump of ginger to it.
If you have any pre-existing conditions, please check with your physician that you are able to complete this challenge.
We are here to help, so if you have any questions, or would like any further guidance or advice please get in touch with the Walk the Walk Team.
Happy and Safe Walking from all of us at Walk the Walk!