10 Walking Mistakes to Avoid

10 Walking Mistakes to Avoid

1.Walking the right way can give you better health, fitness, and attitude. This can help you to go faster and more smoothly.

Walking the wrong way can lead to wasted effort or even injuries, not to mention ridicule.

Over striding

When pedestrians try to go faster, it is natural to desire to lengthen stride in front, extending further forward movement with your foot. This leads to a clumsy, awkward gait, striking hard with the feet. Your shins hurt, and you really do not get any faster.

Treatment for Over striding

All the power of your walk comes from pushing off the back leg and foot.

Shorter, quicker steps: If you're trying to go fast, focus on taking shorter, quicker steps.

Roll to the end, push off: Then think of really rolling on your step with your back foot and leg to get a good push off.

The result will be faster feet and lengthening your stride, where he is doing you some good - in the back.

Treatment for Overstriding

All the power of your walk comes from pushing off the back leg and foot.

Shorter, quicker steps: If you're trying to go fast, focus on taking shorter, quicker steps.

Roll to the end, push off: Then think of really rolling on your step with your back foot and leg to get a good push off.

The result will be faster feet and lengthening your stride, where he is doing you some good - in the back.

2.The Wrong Shoes

Not all "walking shoes" are good for walking. If this applies to your shoes, you are setting yourself up for plantar fasciitis, muscle pulls and knee problems:

Heavy: Walking shoes should be light, while providing support and cushioning.

Stiff: If your boots are sole that will not bend at all, and you cannot twist them, they are too tight for fitness walking. Walking shoes should be flexible so as not to deal with them as your foot rolls through the step.

Over 1 year old : cushioning and support in your shoes degrades over time. You should replace your shoes every 500 miles.

Too small: Your feet swell when you take steady walk. Walking shoes should be larger than your dress shoes if you walk for 30 minutes or more to exercise. Need more shoes?

The cure for the wrong shoes:

Get ready for the right shoes on technical sneakers store in your shoes rayone.Sportivnoy experts will make sure you get the right shoe for Overpronation, flexible enough for walking, right-sized swellings on his feet each had while walking.

Before You Buy Walking Shoes

Your most important piece of equipment for walking is a pair of walking shoes. You should take the time to choose the right shoes for walking to your feet, which means getting fit for athletic footwear expert and not just buy what is the cheapest and most popular. You also need to deviate from the walking shoe aisle to aisle running shoes, and the best features for walking in sneakers fit.

The right shoe for your pitch

Type of shoe you need is divided into several main categories. Easy great all-around performance trainers walking shoes for those who do not need motion control. If you walk a very long distance, soft shoes can be more convenient. Stability shoes Midweight people who do not have serious problems of traffic control, but who want a stable and sturdy shoes.

Motion control on Over pronators

If you overpronate, and especially if you are a heavy person who overpronates, you may need correction and support these companies, and heavy boots provide. Overpronators can prevent injury by wearing these shoes. Have your gait analyzed at best running shoe store in your area to determine whether and to overpronate.

Walking Shoes Fit

You have to find the best sports shoe store in your area, a place where serious runners go to buy shoes. Here's where you find it necessary to experts who will take the time to fit in the right shoe. Do not trust your comfort when walking to the seller, who does not know pronation of prunes. Ready to rule, and then you can buy shoes online discounters or similar.

Flex

Walking shoes should be flexible or your foot will fight them as it rolls through each step leading to shin splints. Twist them - they have to twist. Bend them and they must bend in the foot and not in the middle of the arch. Install them and stick your finger - it should swing both legs should be slightly off the ground. If it passes these tests, it can be good for walking.

Price

Matching pair of running shoes will cost between $ 60-120 U.S. suggested retail. If less than regular price, you buy a mass-market knock-off shoes without comfort. If you pay more, you pay for style. Shop for sales and close-outs on good shoes.

Going Fast

For race walking, you want the most flexible and lightweight model is possible. Some of the shoes performance coach to work well for race walking, while others are turning to more specialized footwear or even custom shoes.

3.Walking Flat-Footed

Instead of rolling through a step forward with your foot from heel to toe, feet a little premature to align and you land flat-footed. Either you fight hard, heavy shoes or your shins are too weak to throw you through a step.

symptoms

Your feet hit the ground with a slap.

You land flat foot with every step and do not get a roll.

You can develop shin pain.

Treatment for flapping, legs flapping

Get flexible shoes that bend at stopy.Paru shoes with low heels better.

Before You Buy Walking Shoes

To strengthen your lower leg, ankle and lower leg:

Toe raises: Stand on the stairs in front of the top with heels hanging over the edge. Lower your heels down, then lift them high. Repeat 10-20 times.

Feet fun: sitting around a few times a day, tap your toes quickly for a few seconds. Then write the alphabet in the air leg. Repeat with the other leg.

Heel walking: As part of your workout, walk on their heels for 30 seconds.

4.No Arms

No-arc-walking Error: You keep your arms still at your side while walking or download them without bending them.

Naturally move your arms while walking, to balance your leg movement. But if you keep your arms straight and stiff on the sides, they act as a long pendulum, slowing you down. You can add power and speed with weapons you more effectively and naturally, bending them and allow them to naturally swing back and forth as you walk.

If you keep your arms straight down at your sides while walking, you may notice that your hands swell quite a bit of walking, especially in warm weather.

Course of treatment: Bend your arms at 90 degrees and swing them naturally back and forth movement of the opposite leg.

Walking hand movements

5.Chicken Winging

Well, you know, to bend your arms as you walk. But you rock them from side to side, crossing the center of your body and acting threatening passers-by. Or come up with your fists at each swing past your chest, was up to his chin or threatening your nose.

Course of treatment: Keep your elbows close to your body and swing your arms basically moving back and forth, as if reaching for a wallet from his back pocket on the back.

As they stand, your hands should not cross the center line and not have to think no further than your chest.

This hand movements give the power to walk. Your feet are usually only move as fast as a weapon.

This movement allows you to focus on food off the back foot, losing traffic in front of your body. It also looks a lot less silly.

6.Head Down

You are always looking down, hanging his head and looking at your feet.

Course of treatment: Look up!

Good posture for walking allows you to breathe and ensures the long line of the body to prevent back problems, neck and shoulders.

Chin walking - it must be parallel to the ground.

Your eyes should be focused on the street or track 10 - 20 feet ahead. You will avoid the dog doo-doo, find a crack in the sidewalk, identify potential robbers, and still collect random coins.

Walking Posture

7.Leaning

You lean forward more than 5 degrees

You lean back.

Do you have a Sway Back with or without a forward bend.

Somewhere you've read to lean forward when walking. Or, you may be leaning on the hips. Leaning forward or backward, or keeping your back swayed all of which can lead to back pain and do not contribute to speed or good technique.

Course of treatment: Stand up straight, but relaxed shoulders, chin and parallel to the ground. Think about walking. Think "suck in your gut, tuck in your ass."

Your back should have a natural curve, do not force it into an unnatural power from behind in the back of the stomach forward.

Strengthen your abdominal muscles through sit-ups and other exercises that you can keep yourself straight.

8. The Wrong Clothes

Error: Yes, the clothes that matter when you take a walk. Here are some common mistakes in choosing clothes for walking.

You always wear too much or not enough, eventually sweaty and sticky in any weather.

You walk at night wearing dark clothes, not reflective stripes or safety vest.

No hat.

treats:

For walking comfort, dress in layers. The inner layer should be made of fabrics such as CoolMax or polypropylene that will wick the sweat evaporates from your body - not cotton, which keeps him close to kozhey.Posleduyuschy insulating layer - a shirt or sweater can be easily removed if you keep warm. The outer layer should be a jacket that is wind and waterproof or water-resistant in wet climates.

How to Dress for Cold Weather Walking

When walking in the cold weather, you have to dress in layers that will absorb moisture, insulates against the cold, and stay away from the wind and the rain. From head to toe and from the inside out, here is what to wear.

Use the principle of stratification

Base layer: wicking fabric to keep skin dry and avoid that sticky feeling.

Insulating layers, fleece or fleece, vest or jacket, which can be added or deleted depending on how you feel cold.

Windproof and waterproof outer layer: a jacket, preferably with a hood to keep out the elements.

Before You Walk in Hot Weather

In case of overheating, you should prepare yourself properly for walking. Arm yourself with the right clothing, equipment, fluids, and knowledge of the symptoms of heat illness.

Breathable and Sweat Tops Wicking

A few years ago, cotton was a miracle fabric that is breathable. Today, modern microfibers, such as Cool-Max not only breathe, but also wick sweat away from the skin and allow it to evaporate quickly, providing even more cooling. Your shirts and sports bras should be made of these modern fabrics moisture for maximum coolness.

shorts

If your hips are prone to friction, choose a bike style shorts. You can have them under a layer of loose shorts. Shorts must also be made of moisture breathable fabrics. If you're using a lot of hand movements, avoid shorts with side pockets, which can be stuck on your fingers. Running shorts often have built-in shorts so you do not need the extra underwear.

Hats and Neck Coolers

Never go out in the sun without a hat. Look for hats and Cool-Max with vents or mesh to your head to breathe. For long walks, consider a hat with a neck cloth to keep your neck from burning. Also look for neck coolers, such as a cold or Cobber Ties. You soak them in cold water, put them on his neck, and they are within a few hours of cool.

Chafing and blisters and sunscreen

The heat plus sweat is irritating to the skin in the armpits, breasts, crotch and thighs. This can be prevented by anti-friction product before walking. Bubbles are easier to get when it's hot. Prepare your feet before you go. And, of course - always wear sunscreen SPF 15 or higher.

Water and sports drinks

Hour to walk, drink a large glass of water. While walking to drink a cup of water every mile. On long walks through the hour daylight sports drink that contains salts (electrolytes) to maintain the salt balance. If you drink only water during exercise and sweating can end up in the hospital from exhaustion your body with salt.

Know the signs of heat illness

Your walk is not necessary to drive the ambulance to the hospital. Heat stroke is a true medical emergency - when your temperature and salt balance is off, it quickly damages the kidneys and other internal organs. Stop and cool down at the first sign of heat illness.

Be visible at dusk, dawn and night: To avoid becoming hood ornaments, wearing mesh reflective safety vest bought at a local bike shop or running or put reflective strips for night time walking outfit. Many running shoes have reflective elements, but studies show that it is best to have several items on the reflective be seen from all sides.

Hats are essential equipment: They isolate you so that you warm up faster. They protect the top of your head from the sun - an area where it is difficult to apply sunscreen if you're not bald, but still burning. Caps with visors and protect your face from the sun.

9.Not Drinking Enough

You do not drink enough water before, during and after the walk.

Course of treatment: Drink a glass of water every hour during the day to avoid dehydration. Ten minutes before the walk, drink a glass of water.

During the trip, drink a cup or more of water every 20 minutes.

Once you're done, drink a glass or two of water.

Avoid caffeinated beverages before the walk, they lead to a loss of fluid, making you thirsty, as well as making you take inconvenient stops along the way.

On a walk of 2 hours, use an electrolyte replacement sports drink and drink when thirsty.

During the long distance walks, drink when thirsty, and do not forget to replenish salt with sports drinks, not just drinking water.

10.Overtraining

You go and go and go. But you lost your enthusiasm. You feel tired and irritable. You always have aches and pains. You may be overdoing it.

Course of treatment: Even the Creator rested on the seventh day.

Take a day off from time to time to let your body repair and build muscle, and store up some energy to get you back on the road again.

If you just can not stand the true output, do some upper body weight training, rather than walking and lower body work.