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How to Walk with Proper Form and Technique

The Art and Science of Fitness Walking


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  • This article was helpful. I learned a couple of things about walking that I didn't know could be harming me. Thanks! - 7/26/2016 12:36:24 AM
    I'm another "shorty" who just doesn't have a long stride. I'm practically jogging at about 3.7 mph. However, this was a good "refresher" article that reminded me to stop clenching my fists when walking. I also have never read any sort of instruction regarding hills, so I'll keep that in mind for next time - I definitely tend to lean forward when going uphill. - 5/10/2016 9:36:16 AM
  • As soon as I read the words "heel strike" I knew I wasn't going to be following all of this advice. I wear Zero heel drop" shoes for walking and my 5ks. In these you walk on your toes first, and softly land your heels, which is much better on my arthritic knees and easier for my hips and back as well.
    My fav shoe, for most anything is still the Fivefingers series. ( yes I know the company had some problems with their more outrageous claims about their "barefoot running" technology , and had to offer to buy back the shoes..but I'm not an extreme runner looking to shave time off my splits , I'm a chubby, arthritic senior who just wants to walk with less pain, which these shoes help me achieve. - 1/4/2016 8:07:17 AM
    i am a daily runner, and i also do yoga stretches before my runs each day. I had Plantar Fasciitis and it devastaated me. I couldnt run anymore which is one of my favorite exercises. I just recently cured my PF and i created a blog explaining what it took for me to cure it. Im sure the readers here could enjoy - 11/7/2015 5:47:45 PM
  • As a runner, I have had to totally relearn how to land my foot-strike as it is completely different with walking. If I had read this article sooner, I might have avoided painful shin splints! - 10/23/2015 6:19:08 PM
  • I have a total knee that only bends 88 degrees. It is very difficult for me to walk fast. I do however, march in place. I always thought the average person walked 6 mph. I guess it really does depend on how long your legs are. Like the saying different strokes for different folks. I just walk thinking about keeping my abs in and swinging my arms. I also concentrate on hitting heel first and pushing with my toes. - 9/5/2015 1:48:55 PM
  • Reading thru some of the comments, I can agree with the others. The speed rate is not the same for everyone. I am 5ft 3, and I normally, according to my app, walk at a rate of 2.4, which is the average for me. I have pushed it to 3. But I just feel that everyone is different and shouldnt be expected to walk the same. Longer strides, shorter strides. I have foot issues and sometimes i have to really slow my pace to avoid pain. But the biggest issue I have is learning how to walk heel to toe. I have tried this and cannot be sure I am walking as instructed. I find myself paying too much attention to what my feet are doing and not enjoying my walk. So, my advice to everyone, walk the way that suits you, find the stride you are comfortable with and push just a little beyond that, but not to the point of exhausting yourself too soon, or injuring yourself. I have been an avid walker for 3 years now, and I love to walk. It is my hour to myself, my thinking time, my sorting things out in my head time, my finding time to speak to a higher power time. But most importantly, it is my chosen form of exercise and I have to focus on getting heatlhy and staying injury free. So everyone do what is best for your body. - 7/21/2015 9:25:53 AM
    I never could walk very fast but now I've learned to take shorter, quicker steps it is much easier. Walking is a challenge for me because of degenerative joint disease and old injuries but I am walking much more now. The more weight that comes off the easier and farther I can walk. Some days I still can't stay on my feet long but the days I can I really push it to the max.
    - 3/8/2015 8:49:05 PM
    For a website that's supposed to motivate, today's article failed miserably. I'm 25 pounds into my 75 pound weight loss goal. I've been so proud of myself for reaching a 25 minute mile, during which I am in the medium to high portion of my heart rate range. Learning that this pace doesn't even fit into the "slow to moderate" category is quite disheartening. - 2/13/2015 9:18:35 AM
  • Good information. I am 5' tall with short legs (I hate that part), so the speed listed isn't accurate for me. I am walking very fast at 3 mph and need to break into a jog at 3.5. Still, the reminders about posture are good as I am working to improve mine overall. - 2/11/2015 9:38:36 AM
  • I am a long time walker. I still learned things from the article I did not previously know and was refreshed on others. Good article. - 12/27/2013 1:05:16 PM
  • YEs the water walking can be great a adds resistance. As weather is in 90s here in usually cool Maine. My walking will probably be in the water this weekend - 7/6/2013 5:13:49 AM
  • Dr. Sholls has an insole for heel pain relief made for people with plantar fasciitis--it looks like 3/4 of an insole giving both heel padding and arch support, available in Walmart for $11.00. Worked wonders for me, but it took awhile for the condition to heal totally. In the meantime they gave enough symptom relief so that I could walk. Doing heel stretches on a book or stair step after my calf raises, plus losing weight were also of much benefit, but I needed the insole to be able to walk far enough to lose the weight--there's good info on plantar fascitis in the SP Health A-Z section. I still use the insoles as a preventive measure, even though the pain is gone. - 6/26/2013 7:34:51 AM
    I have plantar facitis in my left foot...i was wondering if anyone knew of or could recommend a good walking shoe?? thanks - 6/19/2013 1:31:24 PM
  • I agree water aerobics is really great for walking without stressing my neck and spine.
    But when I walk in the mall I walk normally. But I can do 3 to 4 miles in an hour depending o n the person with whom I am walking... On a treadmill I try to do the motion you suggest. - 5/8/2013 5:53:04 PM

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