Walking

Setup

1. 01Choose a route or open space with even footing.
2. 02Wear supportive shoes appropriate for the surface.
3. 03Stand tall with shoulders relaxed and eyes on the horizon.
4. 04Start at an easy pace and build to a brisk rhythm over the first few minutes.

Execution

1. 01Strike heel first and roll through the foot to push off the toes.
2. 02Swing the arms naturally from the shoulders, opposite arm to leg.
3. 03Keep the ribcage stacked over the pelvis rather than leaning forward.
4. 04Settle into a brisk pace where breathing is elevated but conversation is easy.
5. 05Maintain the pace for the planned duration, then ease off gradually.

Checkpoints

• -Posture stays tall with no forward head position.
• -Cadence is quick and light rather than long and reaching.
• -Arms swing from the shoulders, not held stiff at the sides.
• -Breathing stays controlled and nasal or conversational.

Common mistakes

• -Overstriding, which brakes each step and stresses the shins.
• -Slumping the shoulders and looking down at a phone.
• -Walking too slowly to create any aerobic stimulus when training is the goal.
• -Ignoring gradual progression and jumping straight to very long distances.