We introduced the first two parts of walking's uncomplicated
technique in Part 1 - bending your arms at the elbows to a 90-degree
angle, and avoiding strides that are too long while still moving
your feet quickly.
This time
we'll add two final areas of style to focus on. All four pieces
add up to transform walking into an activity that can go as
fast or as slow as you want while still reaping health benefits,
looking smooth and graceful, and having fun too. And it doesn't
hurt to look slick too.
The next
two pieces -- pushoff and hip roll -- are perhaps the most difficult
to understand and to incorporate into your walking. With practice,
however, they will allow you to use the muscles you want to
strengthen, as well as power you up and down hills when you
venture off-road.
Pushoff
- The pushoff actually starts at the front of the stride
when you strike on your heel with toes lifted high. That allows
the ankle to move through its full range of motion as it comes
underneath you, then moves behind you in the stride.
At that
point, the foot doesn't just pick up and sloosh forward again,
though. The leg lengthens behind you. You should feel as if
your toes are the last thing to leave the ground. You should
feel the ball of your foot pushing into the ground, causing
a reaction that helps propel you forward.
Try
this: Stand in a lunge facing a wall, with one leg
(knee straight) extended behind you. Toes are pointed straight
ahead. Leaving your rear leg straight, roll up onto the ball
of that foot and push into the ground with it. Feel as if you're
trying to move the wall that's supporting you. That's basically
how every stride should feel.
Use this
pushoff when rolling along flats or hiking hills, and be guaranteed
your buttocks and hamstrings will know it the next day.
Hips
- The hip movement is next. We aren't asking for the exaggerated
race walker's hip roll -- at least not until we talk more in
depth about that sport in other columns. For basic power walking,
think of walking from your waist, allowing each hip bone to
extend forward with its respective leg. You'll feel a slight
rotation in your lower back. This allows the leg to swing more
freely, while each stride can cover more ground. The more ground
you cover, the quicker you go. Simple.
Arms,
stride length, pushoff and hips - four pieces that
will take your walking beyond what you've dreamt possible.
Try one or two pieces separately. Then combine them until you
can manage all four at once without so much grim concentration
that you forget to watch the flowers and birds.
Walking
Fast - The ultimate guide to walking technique
with a huge section and photos of real people showing you how
it's done best to get the workout you seek.
