5 Common Walking Mistakes

Walkers are often surprised to learn that they are making simple mistakes, causing them injuries, wasted energy and ultimately, a lack of motivation. Here are five frequent and preventable mistakes that all walkers should be aware of before their next walk, jog or run.

1. Wearing worn out running shoes – Over time, the cushioning features in sports shoes break down, causing walkers discomfort and increased risk of injury. To avoid this problem, replace shoes when you notice any worn areas on the soles, or if you experience any displeasure during your walk.

2. Forgetting to warm up –Warming up is equally important to a walker as it is to any other athlete.  Warming up gets your blood pumping and breathing in tempo. Taking 5 minutes before your walk to do some simple warm ups such as arm, ankle and hip circles will help prepare you for your walk. 

3. Improper technique – Poor posture, over striding and head hanging are all common mistakes. To ensure a proper technique, stand up tall and straight, keeping your arms bent at 90 degrees and swinging them as you walk.

4. Skipping the cool down –Your muscles and joints need to ease out of the physical activity smoothly, or you face the risk of tightened or cramped up tendons afterwards. An effective way to avoid this problem is to take 5 minutes to do slow standing stretches such as lunges, holding each stretch for 30 seconds.

5. Not setting goals –Creating clear goals that can measure your success in steps, is key. Perhaps you want to use a pedometer as a way to track the amount of steps you take a day, with your goal being to add 10% more steps each week. Or you may want to prepare for a larger event, such as completing the 2014 Mandarin MS Walk next spring. Regardless of your ultimate goal, setting smaller goals each week will help keep you motivated and on track.

For more information and tips on how to avoid these 5 common walking mistakes, check out this article by Best Health Magazine http://bit.ly/190W6jv