Walking

[fish]

I’d like to get your impressions of trying to walk fast.

In a nutshell, one walks as straight a line as possible. The inside of each foot, heel through toe, touches the imaginary line. The heel strikes first, with the toe elevated. (It takes a while to condition the front of the shin) The foot rolls from heel to toe in a straight line as the leg is pulled back and through. The toe pushes hard off the ground and the leg swings forward, foot close to the ground, toe coming up, to begin the next step. The torso rides level, indeed, one check is that the head seems not to move. It is the hip that rises and falls as the leg and foot pass forward and back under the body.

In running, to increase speed, one increases the length of the stride.

In walking, to increase speed, one does not increase the length of the stride, which is supposed to remain at a predetermined optimal length. Rather one increases "turnover" or the number of steps per minute. Short legs can actually be helpful here.

Wait till you try this. Your mind is telling your legs to go faster, and they don’t. It’s almost laughable at the beginning. And talk about a burn !

If one carries extra weight, walking brings much less impact on the hips, the knees, the ankles, the whole chain.

Give it a try and let me know what you think.

fish

[Pam]

I'll give that a try tomorrow when I jump on the treadmill fish and let you know how it goes.

[fish]

Well, Pam, tomorrow was a couple of days ago.

Did it go ? How did it go ?

fish

[Pam]

Fish, I'm sorry for taking so long to get back to you on this.

When I first read your post I thought, well that doesnt sound like it will be any harder than "regular" walking. I was wrong. My calves were burning and to my surprise so were my glutes...I may just get that JoLo butt I asked for for Christmas afterall---I can dream.

I have a mirror right next to my treadmill and looked at myself walking the way I normally do and then again this new way....to my surprise there was quite a bit of difference in how much I "bounced". My head didnt move up and down near as much when I was walking this way as the way I would normally walk.

Another pleasant surprise was that I actually had to up the speed on the treadmill to make this kind of walking "feel" better.

I like it....definitely a huge difference from the way I was walking before. My heart rate was a bit higher and I could really feel the burn. Looking forward to the day I can do this for a full 30 minutes.

[fish]

Oh good,

Another couple of things ...

Consciously pump your arms back and forth. On the forward “punch” the hand does not come across farther than the midline of the chest, but the move is forceful, both forward and back. Not a lot of change in the elbow angle.

There is a decided up-down roll to the hips. As the foot passes under the torso from back to front the hip actually drops relative to the other hip which is being elevated by the straight leg passing under the body from front to back. The foot going forward stays close to the ground.

There is also a decided twisting motion to the hips. As the foot reaches forward, there is a hip turn to aid the forward reach.

Consciously raise the toe as the foot comes from back to front. You should expect some discomfort in the shin. Not a shin splint, rather the muscles get that exhausted burnt feeling.

Consciously pull back with the glutes and hams.

Heel strike, roll onto the sole of the foot, consciously push off with the toes.

After warming up well, remember to try to increase turnover, or step rate.

Find a comfortable stride length with the forward hip reach and the edge of the foot on the center line, and then keep that stride distance. Remember, speed is increased by increased turnover rate, not increased length of stride.

[Pam]

Fish I have a feeling this will feel a lot different once I can get outside and do it. As for pumping my arms, I hold on to the bar for dear life. My treadmill is acting up, the belt has been slipping and its been stopping, for no apparent reason. Not sure if you've ever been on a treadmill and had it stop once you are really into it but its not a fun thing. I just dont trust it. I try to lighten up on my grip on the handles but until I get someone out here to look at I'm not letting. Last time it stopped I was sure I was going over the top.

I'm going to sticky this topic so I dont have to search for it this spring. I honestly have to say I didnt think I could get any more out of walking than I was already getting. I really like this.

[jack]

I'm still trying to learn to put one foot in front of the other. Pam,you'll have to teach me how to walk and I'll teach you how to "tawk" .

[Pam]

How about I teach you both?

[fish]

Pam,

Just a casual reminder.

Give it a try.

fish

[Pam]

Hi Fish,

Thanks for the reminder....I actually have been throwing in some fast walking when I do the treadmill. I hate to admit it but I was so sore this morning from the ab/adductor work that all I did today was walk and play with the incline. Its a good sore but sore none the less.

Dont forget to give us more details of your trip to Italy when you have time.

By the way, how is the diet coming? Beer?

Have a great Sunday,

Pam