How to Power Walk

Power walking, also known as speed walking, is a cross between regular walking and jogging. An extreme form of power walking known as race walking involves rigorous rules and requirements during timed events. Power walkers walk at a speed at or near the speed at which most people would break into a jog. You can learn how to power walk with an introduction to the techniques--and a bit of practice. Follow these steps to get started.

Instructions

Difficulty: Easy

Things You’ll Need:

• Sturdy walking shoes
• Comfortable workout clothes

Select a Sturdy Pair of Shoes

1. Opt for running shoes rather than walking shoes. Running shoes are designed for the stress of fast movement that power walking exerts.
2. Bend each shoe to see where it is most flexible. Shoes that flex most at the ball of the foot are best suited to the motion of power walkers and are less likely to cause chafing.
3. Buy the correct size. Your feet swell with exercise, so your power walking shoe should allow for that.
4. Choose shoes that are flat. The heel and toe should be on the same level. Walking requires a high degree of shoe flexibility as your feet roll through each step.
5. Wear synthetic socks. University of Missouri researchers found that cotton socks are more likely to cause blisters.

Develop a Posture for Power Walking

6. Stand up straight, without bowing your back or leaning forward. Holding your core straight will help your muscles work together and increase your walking speed.
7. Look ahead, not down, and focus on a point about 20 feet in front of you.
8. Hold your head up, with your chin parallel to the ground, to avoid neck pain.
9. Relax your shoulders.
10. Hold your abdominal muscles firm.
11. Avoid allowing your hips to rock from side to side. This kind of motion is counterproductive. It will slow you down.

Keep Your Arms Under Control

12. Bend your elbows to about 90 degrees. Keep them in close to your body.
13. Allow your hands to relax in a slightly curled position.
14. Swing your arms forward, alternating with your step. Your hands should not cross your chest.

Roll Your Feet as You Walk

15. Stride forward with one foot with your heel striking the ground first.
16. Roll your foot forward and push off with your toes.
17. Bring your other foot forward just as you are pushing off with the toes of the front foot.
18. Take smaller steps. Over-striding is inefficient. It will slow down your power walk.

Tips & Warnings

• Replace your power walking shoes after you have worn them for about 500 miles.

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