1. Stand up straight. How many times have you seen people walking or running all hunched over? As you stand straight, look straight ahead. Imagine that you have a string attached to the top of your head and it is lifting you from the ground. Keep your shoulders down and back. Up and forward may mean tension, and exercise is not to make you more tense. Lift that chest of yours and keep the tailbone pointed down, not tucked under or back-this is not a runway, nor is it a place to relax. Before you begin and every so often while you are walking, relax your stress points. Relax your shoulders and shake out any tension in your arms and hands. Wiggle your fingers it they bother you, and swing your arms to get even more aerobic benefits from your walk.
2. Keep your steps short and fast. The faster you move the better your cardiovascular workout.
3. Use a heel to toe motion. That means that your heel should hit the ground first and then you roll through the foot pushing off with your toes. This will tend to minimize shin splints and tendon pulls.
4. Stretch before and after you walk. As we have shared before, stretching keeps you flexible so you will be energized by your walk rather than feeling tight and tired. Remember to hold your stretch for 30 seconds.
Buy the correct shoes before you begin a walking program. To avoid blisters, keep your feet dry. Stay away from cotton socks which soak up perspiration and stretch. Wear socks made with fibers that draw moisture away from the skin. Never lace your shoes too tightly as pinching can also cause blisters.
If your arches begin to ache, check your form. Are you landing on your heals and are you pushing off with your toes? This one really works. Make sure your shoes fit your feet and that you are not going to have to break them in. If you have corns or calluses, this is very important.
When purchasing shoes, make sure the sole is supportive and flexible. You need a toe box that is big enough with no areas that pinch. You also need a good arch support.
Go for a practice lap around the store to make sure that the shoes really fit, that they don't rub any place and that you are trying them on with the weight socks you will be wearing.
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