How To Walk Properly And Nail Your Walking Technique
Before you start walking for fitness or walking to lose weight, it’s best to get the basics right. Practice walking properly! Of course, walking properly should come naturally, but it’s remarkable how many bad habits we all develop.
We slouch and spend too much time sitting down, making our glutes and core weak. Tight and restrictive shoes or high heels ruin our natural walking style. Relearn how to walk: the right technique and posture can help prevent injuries, reduce wear and tear on your joints, muscles, and ligaments, and maximize the benefits of your walking exercise.
Tips To Walk Properly With Good Posture
Walking involves the whole body from head to toe. There’s a lot to take in to get your technique right, and you may need to refer back to this article frequently. Try to spend the first 5-10 minutes of every walk warming up gradually and practicing your walking form.
1. Start With The Right Shoes
When walking for fitness, you need shoes that are comfortable, flexible, and lightweight. You don’t want a stiff sole preventing you from walking with good form, or a narrow toe box that bunches up your toes and hinders your ability to power through your walk.
The amount of cushioning is a personal choice. Just make sure there’s enough so that on longer walks you’re not risking sore shins.
2. Your Feet: Roll From Heel To Toe
Start walking by placing your leading foot down on the fleshy part of your heel, not the bony part at the back, and avoid slamming your heel down. Roll through from your heel to your toes and get a good push off from your toes when your foot is behind your body. Movement should feel natural and rhythmic.
If you’ve spent a lot of time wearing high heels, you may find your Achilles tendon is stiff and shortened. Be patient and keep your walks short until your range of movement improves.
3. Stack Your Lower Body
Try to keep your hips over your knees and your knees over your ankles. Don’t force it, but aim for a walking style that feels good.
4. Keep Those Feet Straight
Ideally, your feet should stay straight as you walk, pointing in the direction of motion. You may find your feet splay outwards to begin with, but with practice, you’ll walk with your feet straighter.
5. Your Big Toe Is Important
This is your secret power source. You use your toes to propel yourself forward. That’s why it’s so important to have shoes that allow your toes to spread. Bunched-up toes can’t push off effectively.
6. Don’t Walk Like A Model
Forget sashaying down the catwalk. When walking for fitness, it’s essential to engage your core and keep your hips level.
7. Don’t Stick Your Bum Or Belly Out
The aim is to maintain a neutral pelvis, with your head stacked over your shoulders and your upper body aligned over your hips. No hunching your shoulders or arching your back. Imagine your body as a straight line from the top of your head to your feet, and lean forward very slightly as you walk.
8. Keep Your Hands Relaxed
Don’t make fists with your hands or hunch up your shoulders. Your arms should be loose and relaxed at your sides. Swing your arms forwards and back as you walk, but don’t overdo it.
9. Engage Your Glutes
Those powerful butt muscles should be propelling you forward. Make sure you know what your glutes feel like when they’re fully engaged. Give your butt a squeeze. These are the muscles you need to be using. For stronger glutes, try these exercises.
10. Look Ahead
Focus 10 to 20 feet ahead as you walk and keep your chin level. Don’t stare at your feet or stick your nose in the air!
Walk with confidence and body awareness. Ease into a comfortable walking pace and enjoy the feel of walking. When you walk properly with good posture, it should feel effortless. It may take time to escape from bad habits and relearn how to walk correctly, but it’s worth it!
