Exercise Walking: Walking For Exercise Proper Form

You will be using exercise walking on your non-jogging days. It offers a way to ease into running jogging or for marathon training walking. Proper walking exercise form is required to prevent heel pain.

exercise walking

First, a word about shoes...

Most shoes have some sort of heel. The heel of a shoe encourages you to strike the heel first when walking or jogging. The higher the heel the more a heel landing is demanded from the shoe. However, we know from running injuries that this is not the correct running form. It puts too much strain on the knee and other joints.

There is also a tendency to come down hard on the heel landing, leading to heel injuries and plantar fasciitis. Let me ask you…

Have you ever worked at a job that required a lot of walking? On the other hand, maybe you know someone who does a lot of walking at work. I ask you, did your feet hurt after work? Did it seem to you that there were far too many co-workers suffering the same complaints? Why the pain with walking?

I had a couple of jobs were I was on my feet all day. Often I came home and iced the bottom of my feet. The ice was a relief. I have since changed how I walk. I see no reason why walking vs jogging form should be at odds. A forefoot strike is preventing injury when I run and also serves me well on walks.

Walking or jogging should not hurt. Walking is normal and natural. Most everyone can walk. Know this—if it hurts, you are doing something wrong. Let’s get you set-up with the correct walking technique…

Proper Exercise Walking Form

  1. Walk at a natural stride. Keep your feet close to your truck. A long stride just puts undue pressure on your joints, the knees in particular get the force of your landing.

  2. With each step, land on your forefoot or mid-foot. Think of a fairy or ballerina. Graceful and light, almost like gliding over the earth’s surface is the image. Try making your landing as quiet as possible.

  3. Use your arms to help propel you forward. As your left foot goes forward, your right arm moves in unison forward too. It should be a natural swing and not across your body. Depending on your pace (which is how fast you move your feet), you may have your arms bent at the elbow. For slower walking for exercise, this is just awkward and not necessary.

  4. Your body should be leaning slightly, ever so slightly forward. This is a pose taken in forward motion. Observe someone coming to a full stop from running. Notice the tendency to move the body to a backward lean when coming to a stop. You can also observe the same phenomenon with a horse and rider. The rider will lean back as the horse stops. A slightly forward lean for a moderate pace works best. At a slow exercise walking pace a upright position works just fine.

Leave Exercise Walking and go to Benefits of Jogging


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