Move Those Feet!

Though walking techniques may come with a variety of titles, only five main categories of walking exist. They are clearly defined by speed and technique. Here are the five styles so you (and I) can keep our heads straight!

1. The stroll: This is a relaxed pace, slower than average walking. It would take about 30 minutes or more to walk a mile. Think of the way you take a romantic walk with your significant other, or walk along the beach enjoying the sunset. Or, window shopping, for that matter!
2. The average walk: Everyone has an individual walking speed in daily life, but the average is considered to be about 3 mph. At this pace it would take about 20 minutes to walk a mile. Consider your speed walking to your car after work, or from the mall. (Not taking into account those days when you’ve just realized you forgot to pick Fluffy up from the vet!) This is the speed at which most walkers move…it gets the heart pumping without strain.
3. Power walking: The first two styles are defined by speed only, as technique is not much of a factor. Your arms swing in opposition to your legs naturally to aid your balance and keep you going forward. But with power walking - sometimes called athletic, fitness, or dynamic walking - the technique is specific and important. A power walker can reach speeds up to 5 mph, which means walking a mile in 12 minutes. This is walking with purpose to reach physical fitness goals faster than with regular walking.
4. Speed walking: This category is a step up in exertion from power walking. The pace of a speed walker is in excess of 5 mph. It is to the next style, racewalking, as jogging is to running. Power walkers will naturally reach this category only if they continually work at their speeds.
5. Racewalking: This is the ultimate pace in walking with regard to speed. It is sometimes referred to as Olympic walking. Racewalkers reach speeds of 9 mph or more. This category is mainly about speed and competition, and is not typical of most walkers. Even in marathons and other events thought of as competitive, race walking is not the norm. Race walking has its own technique and a set of strict rules. This type of walking is not to be attempted without specific training and supervision and only if you are in great shape from doing all that power and speed walking!

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Here are a few pointers that may help you get off those feet and start walking!

Walkers don’t need…

• A gym membership - if it rains, then you can walk in place at home.
• A workout team - One other person for safety and motivation is all you need!
• A set time of day - Legs and feet can move any time.
• Special exercise outfits - A good pair of walking shoes is imperative; otherwise, anything goes as long as it’s appropriate to the weather, to your comfort, and to society’s rules in general (no streaking!).
• An expensive piece of training equipment - Ok, so you might consider your body as a “priceless” commodity.
• Lessons or professional supervision - If you want to learn how to do Chi Walking, Nordic Walking, or Power Walking, you might want to read up on a few things. Otherwise, just get up off those feet and walk!
• Athletic contests - Enjoy your walk, don’t compete. No one was ever labeled a “losing walker” that we know about.

Walkers do need…

• A safe place to walk - Especially if you lack a walking buddy or buddies.
• A walking buddy - See above.
• To set walking “appointments” - If you make an appointment to meet someone, you usually meet them, right? Walking is just part of that meeting.
• Comfortable clothes & good shoes - Nothing fancy.
• A pedometer or step counter - Try for 10,000 steps a day!
• The approval of a doctor to begin - Especially if you’ve been a desk or couch potato for a few months and your blood pressure is a bit high.
• Goals & rewards for motivation - Although walking isn’t competitive for the most part, you might want to set some goals. If you can work your way up to 10,000 steps a day, treat yourself to a facial or some other ‘gift’ that doesn’t involve food.

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From PBS:

“If you want to know not just the number of steps you’ve taken, but the distance as well, you can calibrate a pedometer. The simplest way is to wear it while walking a known distance, such as once around a quarter-mile track, at your normal walking speed. Then multiply that number of steps by four, and you know your typical number of steps per mile. (For greater accuracy, you should walk a full mile-four times around the track). Now, anytime you want to estimate the distance you’ve walked, just divide the total number of steps you’ve taken by your “steps per mile” calibration. Keep in mind it’s just an estimate, because the length of your stride increases as you walk faster. So, on faster walks you’ll be underestimating the distance somewhat, and on slower walks you’ll overestimate a bit.

“Some pedometers allow you to enter your step length (based on a calibration walk) and they will calculate your walking distance automatically. Fancier models will even estimate the calories you burn if you enter your body weight as well. But don’t count on these calorie estimates to be particularly accurate, given the wide variation of fitness levels and personal physiology of individuals.”

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