Walk
Write

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

Spring Walking

The warmth and sparkle of spring are upon us. Daylight increases with each passing day. This is the season when many of us shake off the lethargy of winter and are rushing to pursue the out-of-doors for our walking adventures. If you’ve been relatively inactive during the winter months you need to ease into your exercise routine. Consult with your physician before beginning an exercise program.

When you think about preparing for your spring walking do you consider your feet? Probably not, if you are like most of us. We overwork and under pamper our feet until something goes wrong. Treat your feet well; don’t cut corners on your shoe budget. Find a shoe store that offers professional services: will watch you walk, make recommendations based on your biomechanical needs and sport. They will help you choose a shoe best suited for you.

Next identify your walk objectives or goals. Are you walking for health, fitness, performance or all of these? Have you targeted a particular event – 5k, 10k, relay, marathon or half – in which you want to participate? Do you desire to lose weight, have more energy, or be faster? Your chosen walk objectives guide your choice of walk training.

As you undertake your walking program, it’s important to remember that fitness is an individual quality that varies from person to person. It is influenced by age, sex, heredity, personal behavior, exercise, and eating habits. You can’t do anything about the first three factors. However, it is within your power to change and improve the others where needed. Change usually happens one step at a time, with one small action at a time.

Leisurely or health walking is appropriate for individuals who are just starting a regular walking program, who are out of shape or obese, who have arthritis or are cardiac patients. You can still reduce the risk of heart disease, lower the risk of osteoporosis, reduce body fat, and enhance feelings of well being. This begins to build the foundation for beginning walkers, and provides a slower pace for more advanced walkers.

Brisk walking, aka fitness, is at a pace that is fast enough to raise heart rate into its training zone. The talk test is a good indicator if you are walking fast enough. The pace will vary for individuals based on fitness levels. However, a 15-minute mile is referenced as a “brisk” pace in most written materials. Brisk walking increases cardio-respiratory fitness and burns more calories. You may increase walk intensity by walking faster, walking hills, or increasing the distance walked. To reduce the risk of injury, do not change more than one variable at a time during a session. In other words, if you decide to include hills in your workout do not also increase your speed during the same session.

Athletic or speed walking is for those desiring to walk at a faster tempo, looking for greater physical challenges, greater caloric expenditure, and improved conditioning. Those walking for speed are highly conditioned walkers understanding the principles of training: frequency, intensity, and duration; knowledge of heart rate for training and recovery; and the principles of exercise progression. It is advisable to make increases gradually as it takes the body time to adjust.

Racewalking is a technique and quite often is associated with competitive racing. You don’t have to race to be a racewalker. However, if you do compete you must obey the rules of racewalking. Extremely skilled racewalkers, Olympians, can achieve six- and seven-minute mile paces. To avoid injury, racewalking is a technique that is best learned rather than imitated.

This spring you have plenty of decisions to make about managing your time and integrating walking into your daily life. You can find plenty of books, websites, magazines, and even email services to give you ideas for how you should develop an exercise or walking program. For example, some say to set an appointment with yourself, while others say find a buddy. One source may say to exercise in the morning when you begin the day, while others say to exercise in the afternoon to re-energize and relieve the stress of the day. Perhaps a 40-minute walk in the afternoon recharges, or perhaps you prefer to start the day with a three-mile brisk walk before sunrise and then be ready for your day. Find what works best for you, and you’ll naturally find your walking working more efficiently — and enjoying it more.

Walk Form: Walk holding your body in natural upright posture, back straight, shoulders down, head level, neck relaxed. Keep eyes focused 10 to 15 feet in front of you. Arms bent at 85 to 90 degrees, swing freely from shoulders. The heel of your advancing foot makes contact with the ground first, and then follow through pushing off with your toes. Keep your stride at a natural length. Don’t lengthen your stride to walk faster. Take smaller, quicker steps instead. Be careful to not over stride.

Walk Training: There are progressive levels to walk training, just as in running. As people need daily exercise, a series of regular walks is the perfect spring tonic. Start slowly with a quarter mile stroll, and build to a half-mile and then a full mile. Once you can comfortably walk 15 minutes, the next level is to gradually increase over time to 30 minutes, then 45 minutes, and 60 minutes. You should always be able to carry on a conversation while walking. If not, slow down you’re going too fast. Walking feels good. When you accomplish a walking goal, you will be challenged to try to go farther or faster. With each step you take you are moving toward increased physical, mental, and spiritual health.

Enjoy the splendor of spring that will soon be all around us!!