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By Judy Heller

Judy Heller, founder of
Wonders of Walking LLC,
advocates walking for well being and pleasure. Wonders of Walking promotes Walking Events for Walkers by Walkers. Judy Heller is founder and owner of EroFit & Associates, LLC, celebrating Fitness for a Lifetime. Heller offers personalized fitness training and coaching for individuals and groups.
Contact: Judy Heller
at 503-282-1677:
email judy@erofit.com
jheller@wondersofwalking.com

Also visit: www.erofit.com
www.wondersofwalking.com

I only went out
for a walk and
concluded to stay out until sundown,
For going out,
I found
Was really going in.

— John Muir

Have Questions About Walking?

During my training sessions, I get asked many questions that I thought would be helpful to address here. If you have others, please contact me directly.

Q How far should I walk?
A Distance varies depending on your general health, fitness level, and goals. If you are a novice, walk for time rather than distance. Start with 10 minutes a day, several times a week. If you are trying to raise your fitness level, strive to walk four miles a day, most days of the week. For those with distance or endurance goals, your distances will reflect what you are trying to achieve. For all walkers, increase the mileage and intensity of workouts gradually to avoid injury or illness.

Q How often should I walk?
A Some have the time and enjoy walking daily. I recommend scheduling to walk a minimum of three to four days a week, and it’s best if you can walk nearly every day. Be realistic about your training, and remember your goals. If you do not feel up to a workout, that’s fine; take the day off. Rest is just as important as training; it may do you some good.

Q How fast should I walk?
A Pace, or speed, will also vary with each individual’s training, fitness, and goals, as well as walking technique and terrain. For general fitness, I recommend walking briskly (defined as a 15-minute mile) for 30 to 60 minutes. This should elevate your heart rate while allowing you to talk and walk comfortably. A more fit walker will need to walk faster, and a less fit walker will stride more slowly.

Q Should I use hand weights to increase intensity?
A Do an internet search to learn the pros and cons of walking with weights. I do not recommend it, because I believe the risks outweigh the benefits. Carrying weights may alter body alignment, leading to strained muscles, tendons, and ligaments. The practice may also increase the risk of injury to your joints: neck, shoulder, elbow, or wrist. Walking with hand weights has also been associated with elevation of blood pressure and is not recommended for older individuals with suspected or diagnosed cardiovascular disease. I do recommend use of weights for strength training programs.
If you want to walk with weights, try a weighted vest, walking poles, or a Powerbelt. Or walk hills, take the stairs, or walk faster to increase resistance and improve muscle toning.

Q Does racewalking “force” the hip area to do something
it is not supposed to do?
A James G. Garrick, MD, author of Peak Condition, refers to the hip as the most stable joint in the body. The joint is formed by the end of the femur, the thigh bone, which inserts into the lower part of the pelvis. The pelvis is a bony ring-like structure to which the muscles of the spine, abdomen, hip, and thigh are attached.
The hip is designed for front to back, side to side, and rotational movements. The hip-flexing extending front-to-back movement is natural to the walking stride. Injuries involving the muscles and tendons surrounding the pelvis relate to improper technique.

Q Is racewalking hard on the knees?
A When we walk naturally, the muscular structures of the legs and knees must bear the body’s weight. As muscles tire, stability and endurance are affected. When the knee is kept straight, as in racewalking, the body’s weight is supported by the leg bones, the femur and tibia. In this position the knee is stabilized by the natural bony structure of the knee. This support leads to a stable, energy-efficient walk. Straightening the knee does not mean forcing it back or locking it.
Those who suggest racewalking is hard on the knee may be referring to forcing the knee straight when the supporting musculature has lost flexibility and strength, or in those with severe ligament injury. Fitness racewalking does not force any joint to do what it cannot do already; racewalking helps the joints become increasingly functional by encouraging remedial exercises and use.

Q How can racewalking help the lower back?
A The standard treatment for lower back pain is to strengthen the abdominal and hip muscles and stretch muscles in the lower back. Fitness racewalking techniques encourage gentle hip movement and strengthen the abdominal muscles and gluteal muscle. By encouraging a gentle natural hip movement, without the pounding or jarring incurred with other activities, fitness racewalking may benefit lower back pain.

Q How do I get a long stride on the back foot
without taking a long forward stride?
A Stride length references rear leg extension. For racewalking, the length is to the rear by leaving the rear foot on the ground as you push off with the end of your toes. The ability to leave the rear leg extended depends on the pelvic twist and flexibility of the hip flexors (the iliacus and psoas muscles).