Three Ways to Walk for Health and Recreation
(continued)
Vigorous Walking
This style of walking is for people seeking greater physical challenges and increased caloric expenditure. It is a technique that is highly stylized and requires a high level of conditioning.Vigorous walking is performed at a 12-minute mile pace (5 miles per hour) or faster. Extremely skilled competitive walkers are able to walk at speeds between 9 and 10 miles per hour (6- to 7-minute mile pace). Walking at 5 miles per hour or faster requires a strong mastery of vigorous walking technique.
To walk at speeds of 5 miles per hour or more it is necessary to incorporate techniques that will increase stride frequency. In running, stride length (the length of each step) plays a significant role when attempting to increase speed. However, in walking, stride length is limited because one foot is always in contact with the ground.
The following are tips for proper technique for vigorous walking:
1. Posture: Head up, shoulders down and back, chest up, abdominals contracted and buttocks tucked under the hips.
2. Arm action: The arm position is the same as that of fitness walking. The elbows are flexed at about 90 degrees. As the arm swings forward it should cross closer to the center of the body and swing no higher than the sternum.
During the back swing, the hand should not reach farther than the back of the buttocks. The walker should consciously drive the elbows back and keep them close to the sides of the body. Increasing the speed of the arm swing will increase stride frequency.
3. Leg action: The legs need to be pulled forward more quickly to increase stride rate. Concentration should be on increasing stride frequency, not stride length. Participants should imagine that increases in stride length come from behind the body as the walker pushes backward and not from reaching forward with the heel. The abdominal muscles and hip flexors should initiate the quick forward pull of the leg as the walker rolls off their toes. As the right leg swings forward, the supporting or left leg should remain straight.
4. Hip action: Hip rotation plays a crucial role in vigorous walking. The hips move or rotate forward and backward with a minimum of side to side motion. As the hip of the advancing leg reaches maximum forward rotation, the hip drops or tilts down.
5. Foot placement: Walkers should keep the ball of the rear foot on the ground until the heel of the forward leg has contacted the ground. As the heel of the advancing leg contacts the ground, its ankle should be dorsiflexed to about 90 degrees.
The point of contact between the foot and ground moves smoothly from the heel to the ball of the foot in a continuous rolling motion with a strong push off the ball of the foot. At these higher walking speeds, the placement of the foot should form a continuous straight line with the inner edge of one foot landing in front of the inner edge of the other foot, almost like walking on a tightrope.
For most people, the toes are turned outward from the heels approximately 10 degrees (this angle tends to decrease as you increase walking speed). However, this "angle of gait" varies from one individual to another.
6. Forward lean: Walkers should be instructed to lean slightly forward from the ankles. A slight forward lean can give the walker a feeling of being able to push against the ground harder and it may also help a person avoid overstriding. Leaning too far forward can cause a walker to land flat-footed or to lift the rear foot off the ground prematurely. Leaning too far back may cause overstriding which can place excessive pressure on the walker's supporting leg.
Health care professionals, trainers and fitness instructors should evaluate individuals to assess their level of skill and readiness for each of the walking styles and, in consultation with them, assist them in setting and achieving goals for walking that are consistent with their physical condition and overall health.
Reviewed by Rachel Rader, DPM, IPFH Scientific Advisory Board
Last updated April 27, 2016