At every Powerwalk, I'm often asked what is powerwalking? How do you powerwalk? Well, today I wanted to share some key tips to answer those questions. You can try these on your own or better yet, come join me on a Powerwalk!
TIPS FOR WALKING FASTER
1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.
2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).
3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.
4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.
5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.
6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.
7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.
WALKING DON'TS
Common mistakes made by walkers...
1. Do not over stride
2. Do not use too vigorous arm movements
3. Do not look at the ground
4. Do not hunch your shoulders
5. Do not carry hand weights or place weights on your ankles. This only adds more resistance and pressure on your joints which can cause more harm than good!
Stay active and anything is possible!
Donna
Thanks, Donna.
ReplyDeleteThis is "Mama COW". I organize power hikes every Thursday night with west-end COWS a few months ago and have followed your advice. I am walking much, much faster with the tips you've shared. I am trying to get the other COWS to walk as fast. They're getting stronger. Each week, I get the same group of people enjoying the walk. We're definitely staying active.
All the best.
Hello Mama Cow! So nice to hear from you. I've been keeping track of your postings for your Powerwalks. I'm so glad that you are keeping the energy alive and that you are an inspiration to help people stay active! Keep up the great work.
ReplyDeleteStay active and anything is possible!