Power Walking
- Level
- Beginner
- Movement
- Walk
- Tracks
- Distance
Works
Quadriceps Glutes Calves Hamstrings - Shins
Abdominals Shoulders
How to do it
- Choose a flat, even route and walk easily for 3–5 minutes to warm up.
- Stand tall with your shoulders relaxed and down, eyes looking about 10–20 m ahead.
- Bend your elbows to about 90 degrees with your hands loosely closed.
- Step forward and land on your heel with your toes lifted.
- Roll through your foot from heel to toe and push off strongly from the toes of your rear foot.
- Swing the opposite arm forward to about chest height and drive the elbow back past your hip.
- Raise your pace by taking quicker steps, not longer ones.
- Hold the pace for your planned time or distance, then slow down to cool off.
Common mistakes
- Overstriding, with the front foot landing far ahead of the body.
- Swinging the arms across the body or above shoulder height.
- Leaning forward from the waist or looking down at the feet.
- Breaking into a jog, so both feet leave the ground.
Safety
Build speed and duration gradually to avoid shin and calf soreness.
Choose even surfaces and stay aware of traffic and other path users.
Slow down if you become unusually short of breath, dizzy or feel pain.
Tips
- Take quick, short steps and let your rear leg push you forward.
- Keep your elbows bent and swing them close to your body, front to back.
- Stand tall with a light brace in your core.
- Breathe hard enough that talking is possible but uncomfortable.
Details
- Base movement
- Walk
- Arms
- Alternating
- Legs
- Alternating
- Pace
- Run
