Walk, don't run.

June 9, 11:22 AMSF Fitness ExaminerJim Evans

Previous Next

Comment Print Email RSS Subscribe

Subscribe

Get alerts when there is a new article from the SF Fitness Examiner. Read Examiner.com's terms of use.

Email Address   Include other special offers from Examiner.com Terms of Use

 More people are injured every year from running or jogging than from almost any other kind of physical activity. Running or jogging – especially for deconditioned adults – can wreak havoc on the bones and joints and exacerbate existing health problems. More than 65% of runners of ALL ages experience injuries every year as opposed to just 21% of walkers. And, not surprisingly, new runners are more likely to be injured than experienced runners (American Journal of Sports Medicine, Volume 16(3), pp. 285-294, 1988).

Jogging appeals to our sense of athleticism because it makes us out of breath and makes us sweat – both of which we associate with what athletes do in the performance of their sport. It makes us feel empowered. However, being out of breath and sweating are not realistic indications of your fitness level.

But even walking takes some preparation to get the most out of it. Try these simple suggestions to help you get started:

• Call your doctor and ask if there are any particular health issues that you should be concerned about before starting your new regimen. Walking is usually recommended as the optimal exercise for most people, but he/she might have some other recommendations or concerns.

• Wear comfortable footwear with good arch and ankle support, and thick or double socks will help absorb perspiration and prevent blisters.

• Dress for the weather. It’s O.K. to overdress because you can always remove clothing if you become too warm.

• Move your arms in cadence with your feet to generate some upper body exercise at the same time. Have you ever noticed how so many overweight people walk with their arms hanging motionless at their sides?

• Walk at a pace that you can still converse with someone at the same time. If you are so out of breath that you can’t talk, slow down until you become more accustomed to your journey.

• Walk for time rather than distance. Start with 20 minutes, 2-3 times a week and gradually increase it to an hour if you can. • Change your route or direction from time to time so that you don’t become bored with the same routine.

• Don’t let the weather stop you from walking. If the weather is too inclement, find a local shopping mall where you can walk or walk in place between the couch and the TV (you remember where the couch is, don’t you).

• Don’t wear a headset. Listen to the sounds around you and be aware of potential hazards (like automobiles). Better yet, take your spouse or a friend with you and enjoy some good conversation while you walk your way to fitness together.

• Make (or buy) yourself a good “walking stick” and keep it parked by your front door as a reminder to get out and walk whenever you can.

Walking may not give you the same rush that running does, but it will be a lot safer, and who cares if it takes you a little longer to go the same distance? What’s the hurry anyway? Take your time and enjoy the journey.