Proper walking form is as important as proper walking equipment and gear. Proper walking form maximizes the positive benefits of your walking routine while minimizing the risk of injury. There are several walking techniques specific to the style of walking engaged in. For example nordic and race walking have differing walking forms that helps maximize performance in that specific style. Although there are many commonalities. This post will focus on the form employed by most casual, exercise oriented walkers. We’ll break it down by body parts.

First what to do with your arms? Your arms should be bent at a 90 degree angle, no more. As you walk, they should “pump” backwards and forwards, not criss-cross across you mid-section. The more you engage your arms while you walk, the greater the aerobic impact.

Your should walk erect with your spine as straight and elongated as is comfortable . Your shoulders should be pulled back and down. Don’t swing them front to back excessively. Keep them loose and relaxed during your walk. Swing them in a circle if you feel them begin to tighten up. Try not to hunch you shoulders or lean forward or back as you walk. Keep you stomach sucked in to aid in keeping you erect and to engage additional muscles in your walking routine.

Lift you chest slightly. Breath deeply, expanding your stomach rather than your chest. Develop a step rhyme to your breathing. If you can maintain a verbal conversion with a real or imaginary partner without gasping, your breathing pattern is probably OK

Head erect and eyes looking straight ahead, not down. On rocky terrain or where footing is uncertain, keep you head erect and glace down every few seconds plotting out a course for your next few steps.

Your chin should be slightly pull in and pointed down. This will help keep your neck and head in a firm, erect position

When plating your foot it should be on the heel and push off form your flexed toes.

Try to keep your stride length moderate, not too long or too short

If, like me, find your current walking style simply awful in comparison to the above. Don’t try and change everything at one time. Take one element at a time. Once you’ve mastered that move to the next and so on until you got it down pat.

Mastering a good walking technique, like breaking in your walking equipment, takes a bit of time and effort. But with a little practice and patience it will become second nature and help you increase and maintain the effectiveness of your walking activities comfortably and injury free.

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