Walk the Line

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Walking should be more like a Zulu warrior moving across the savanna or a woman carrying a basket on her head, than a three legged washing machine rocking across the floor under a load of towels.

Walking is good for you, like breathing, but not if you walk turtle necked, duck footed, leaning backward, stomping your feet, locking your knees, or bouncing on your toes.

I love to walk, but I didn’t always do it right. A few years ago I injured my foot and couldn’t walk. So I set out to learn what I was doing wrong.

Here is what I learned.

1. It starts with Posture.
Stand up straight. Tuck in your tush. Roll your shoulders forward and pull them down without rounding your back. Stretch your neck, tucking your chin as though a string were attached to the crown of your head pulling yourself upward.
2. Unlock your knees.
Make sure your knees and feet are in line, neither pointed in or out. If your knees want to come together, this is a problem.
3. Prepare your feet.
Turn your heel slightly inward and curl your toes. This will strengthen your arch. Be careful not to cramp your foot. You should feel a slight tension and rise in the arch.
4. Choose good shoes.
Wear quality shoes with a pronounced arch and adequate cushion for the heel. Many shoes today are made with removable insoles. You may choose to replace them. Custom foot beds mold in the oven to the shape of your foot. I use SOLE. Reasonably priced and they last.
5. Begin to walk.
Imagine you are walking on a line instead of parallel tracks. One foot placed in front of the other. Leaning your body slightly forward and walking in line allows your momentum to carry you effortlessly ahead. This tiny trick helps you walk long distances without ever getting tired.
Arms at your side lean slightly forward, place your right foot in front of you. Keep your left heel on the ground as long as possible. Bring your left foot in an easy gate after the right foot.
You should not feel any pounding and shifting.
6. Moving your arms.
Move your arms in coordination with your legs. Your right arm is forward when your right foot is back. It helps your balance, your posture, and your momentum.
7. Look straight ahead.
Keep your eyes focused in front of you, not on the ground. Head pulled up, chin tucked. If you are on uneven or dangerous terrain, of course, you must watch your step.
8. Do not bounce, swagger or accentuate your hips.
At first this may feel unnatural. In our culture bouncy feels cool. But it isn’t.
9. Do not copy other walkers.
People have different ways of walking. Some are cultural. Some are stylized with awkward hip sways and shoulder swaggers. Some are dictated by fashion. You may get the attention you are after, but it has nothing to do with efficient and healthy walking. It can also be damaging over extended periods of time.

10. Practice conscious walking.