Power walk – healthy and quick!
June 9, 2008
Power walking, also known as speed walking, is a cross between regular walking and jogging. An extreme form of power walking known as race walking involves rigorous rules and requirements during timed events. Power walkers walk at a speed at or near the speed at which most people would break into a jog. You can learn how to power walk with an introduction to the techniques–and a bit of practice. Follow these steps to get started.
In the beginning find a comfortable pace, don’t over stretching the legs and making sure with each stride you use your arms to pump yourself forward. If you are walking with someone else, it’s important for you both to find a comfortable pace, it’s not a race always be aware of each others abilities. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed). 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) and then swing your arms faster and your feet will follow. Tighten your abs and buttocks and then flatten your back and tilt your pelvis slightly forward. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster — take smaller, faster steps. The overall objective it to build up your speed and distance and it’s no good walking slowly just so you can travel 10 miles.
Likewise it’s pointless over exerting yourself, just so you can walk a mile & no more at breakneck speed. So gently build up equally both speed and distance. Good idea to keep a diary, entering after each walks your distance & time. To get power walking, many people prefer pushing off with the toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes and use the natural spring of your calf muscles to propel you forward.
You should breathe naturally to get power walk. 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.
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