Most of us have been walking since we were toddlers, so what's all this stuff about proper walking technique? Well, there's usually a right way and a wrong way of doing things, and walking is no exception. With every repetitive motion, there is a risk of developing overuse injuries with poor technique. I've talked about posture and arm swing in prior blogs, but today I want to talk about proper stride. I never tell anyone they are walking incorrectly because I didn't make up the rules on walking etiquette. However, as a coach for competitive athletes, I've learned what is most efficient for speed and effective in muscle tone or weight loss.
Proper stride starts with good posture. Stand tall with no forward bend in the hips. Try to keep your stride behind you - not in front of you. This will allow you to push off your toes and stretch out your shins and hip flexors with each step. It will also give you more power in each stride. Walking should be a "pushing" motion - not a "pulling" motion. Let your stride flow smoothly.
If you want to really work your hips, find a line to walk on. This can be a painted line on a bike path or track. I can also be a crack in a sidewalk. As you walk, look down to see where your feet land. Most people walk with one foot landing on the left side of the line and the other foot landing on the right side. That makes sense, considering our hip width. However, if you squeeze your glute muscle as you stride, you can actually rotate your hips just enough to make your foot land on top of the line. The slight rotation will work your hip muscles and tone your waist. It will also cause you to quicken your stride. Try it the next time you're out on a walk. It might take some practice, but give yourself short repeats throughout your walk and soon it will become automatic. If you have lower back problems and prefer not to rotate your hips, you can still think about squeezing your glutes and lengthen your stride. Either way, you're working more muscles and increasing your range of motion.