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The Most Frequently Asked Walking
Questions
from
Visit
Runner's World Online
We inspire and enable people to improve their
lives and the world around them
Q: What's the best time of day to walk?
A: It varies from
one person to the next. To me, any time of day is perfect!
In the
summer, I love to walk in the mornings, when it's nice and cool and the sun is
up early. In the winter, I usually try to walk on my lunch hour, since that's
the warmest part of the day. The fresh air revitalizes me for the afternoon,
plus I get a healthy dose of vitamin D from the sun's rays.
The
question is, when are you most willing and able to walk? That's the best time
for you.
Q: Should I eat before I walk?
A:
Again, it varies from one person to the next. I almost always eat something
before I leave on my morning walk. I just feel better. But if I'm planning to
go at a brisk pace or to do some interval training, I'll keep my breakfast
small and simple -- maybe a piece of fruit and a glass of juice, or some
low-fat or nonfat yogurt. The human body doesn't particularly like digesting
food and exercising hard at the same time.
That said, a leisurely
stroll after a large meal may enhance digestion and burn a few extra calories.
But walking before a meal works just as well, provided you don't have any
problems with your blood sugar.
And if that meal happens to be
breakfast, be sure to drink a nice, tall glass of water before you head out.
Your body may be somewhat dehydrated after a night's sleep.
Q: What's the simplest way to determine how fast I'm walking?
A: The easiest way to gauge your speed without wearing a pedometer -- or
getting in your car and measuring mileage, which can be pretty difficult unless
you walk along a street -- is to count your number of steps per minute. The
experts use this number to calculate pace, based on an average stride length of
2 and 1/2 feet. (Stride length is the distance from the heel of one foot to the
heel of the other foot when you're taking a step.) They've already done the
math for you.
70 steps per minute
equals 30 minutes per mile, or 2 miles per hour.
- 105 steps per minute equals
20 minutes per mile, or 3 miles per hour.
- 140 steps per minute equals
15 minutes per mile, or 4 miles per hour.
If you pay attention
to your steps, after a while, you'll be able to estimate your pace fairly
accurately without bothering to count. You'll just know what a 20-minute mile
or a 15-minute mile feels like.
Q: How many calories do I
burn by walking a mile?
A: The average 150-pound person burns
between 80 and 100 calories per mile. That number can change depending on your
height, your weight, your fitness level, whether you're walking on hills or
level terrain, what you're wearing, the outside temperature, and many other
factors.
If your goal is to lose weight, forget about the numbers.
Instead, develop a healthy eating plan that you can live with, and incorporate
as much physical activity into your daily routine as possible. Walk for at
least 1/2 hour a day. If you can do more, great! Maybe you can squeeze in 1/2
hour in the morning and another 1/2 hour in the evening. Then during the day,
take as many short walks as you can, indoors or out.
Become aware of
how much time you spend sitting, and make an effort to fill some of those
minutes with physical activity. At work, for example, pace around while you're
talking on the phone and use the restroom on another floor or in the farthest
corner of your building. That way, you know you're burning more calories
throughout the day. The exact number doesn't really matter.
Shoe Savvy
Q: My walking shoes have
two sets of eyelets. Which should I use?
A: That extra set of
eyelets allows you to fine-tune the fit of your walking shoe. If you have a
narrow heel, lace both sets of eyelets to tighten the top of your shoe. This
keeps your heel from slipping, so you don't develop blisters. You may have to
experiment to get the lacing just right.
Q: I walk early
in the morning, so my walking shoes always get wet. They're still damp the next
day when I go to put them on. Any suggestions?
A: Ideally, you
should have two pairs of walking shoes, so you can alternate between them. That
said, stuffing newspaper inside your wet shoes can help soak up moisture, so
they might be dry by the next day. Just don't put wet leather shoes near the
heat. Drying them too fast causes them to shrink or crack.
Q: When should I get new shoes?
A: Replace your walking
shoes every 6 months or 600 miles, whichever comes first. At that point, it
doesn't matter if the shoes still look great. They've lost a lot of their
cushioning power. Be kind to your feet, and you'll keep walking forever.
Focus on Fitness
Q: How can I
evaluate my fitness level as a walker?
A: James Rippe, M.D., author
of Dr. James Rippe's Complete Book of Fitness Walking, has developed a
special formula to help walkers assess their fitness. Find a flat 1-mile loop.
Warm up for 5 minutes, stretching your calves and hamstrings. Then walk the
mile as quickly as you can without running out of steam. Compare your time
against the benchmark for your age group.
Under 30: If you can walk
a mile in 13 minutes, you're in great shape.
- 30 to 39: Doing a 14-minute
mile puts you in the "great shape" category.
- 40 to 49: Cover a mile in
just under 15 minutes (14 minutes, 42 seconds), and you're at the top level of
fitness for your age group.
- 50 to 69: Doing a 15-minute
mile is excellent.
- 70 or over: If you can walk a
mile in 18 minutes, 18 seconds, you're very fit for your age.
If you exceed the
ideal time for your age group by 3 to 6 minutes, you're not in the best shape
aerobically. But don't worry -- just keep walking. Regular, consistent exercise
can lower your time.
Q: Is it possible to do too much
walking? Can I overtrain?
A: If you're new to walking, build up
your time and mileage gradually. After all, you want your feet to toughen up
and your muscles to get used to the exertion. You may not actually hurt
yourself, but if you feel stiff and sore, it may keep you from going out again.
If you're walking regularly and you're really picking up your pace,
you can just as easily overtrain. Here are some indicators that you may need to
reduce your intensity or distance or even take a day off once in a while.
Your daily walks seem to
be getting harder instead of easier.
- You feel more tired than
usual during the day.
- You have difficulty springing
out of bed in the morning.
- You have trouble falling
asleep or sleeping soundly.
- You begin eating less or
eating irregularly.
If you cut back on
your walking routine and your symptoms persist, see your doctor. There may be
an underlying medical problem that's making you feel bad.
Staying Injury-Free
Q: My hands
swell when I walk. Is this a problem? It feels funny, and I don't like it.
A: Swelling in your hands is normal. When you swing your arms, the blood
rushes down into your fingers. It isn't harmful, but it could be uncomfortable,
especially if you wear rings. It's a good idea to take off your rings before
you go walking.
If the swelling bothers you, try squeezing your hands
into fists from time to time while you walk. This helps push blood back from
the fingers. Some people carry small rubber balls to squeeze. Keeping your
elbows bent as you swing your arms can also minimize swelling. But unless
you're racewalking, the bent-elbow technique can feel rather silly.
Q: Whenever I start walking, I get side stitches. What causes them,
and what can I do about them?
A: A side stitch -- a sudden,
stabbing pain in your side -- results from a spasm of the diaphragm, the muscle
that separates your chest and abdomen. It's crying out for oxygen because your
expanded lungs and contracted abdomen are blocking normal blood flow. This
sounds serious, but it's not a big deal.
At the first sign of a side
stitch, stop walking. Using three fingers, massage the area where the pain is
most severe until you feel relief. Do not hold your breath. As your breathing
slows to its normal rate, the pain should subside. Then you can resume your
walk. Like any muscle, your diaphragm cramps when it isn't warmed up properly.
So remember to warm up before you head out. Walking slowly should do the trick.
Q: Help! I'm having pain in the front of my lower legs.
What is it?
A: It sounds like shin splints, a common problem among
beginning walkers. It results from doing too much too soon. Your shin and calf
muscles cramp from overuse, and you notice a burning pain in your shins.
To avoid shin splints, increase your distance and pace gradually, and
always take time to warm up before doing any speedwork. If you've already
overdone it, try slowing your pace. If you're still in pain, try stretching
your calf muscles. Stand facing the nearest wall or tree, then lean forward,
putting your palms against the wall or tree and keeping your heels flat on the
ground. Or sit on a bench with your legs straight out in front of you and flex
your feet toward you. Still in pain? Hobble home and apply ice for 15 minutes.
Be sure to wrap the ice in a towel, to protect your skin from the cold.
Q: I have heel pain. What should I do?
A: Heel
pain becomes increasingly common with age, especially among the over-40 crowd.
Often it results from a condition called plantar fasciitis -- that's
inflammation of the plantar fascia, a sheath of connective tissue that runs
along the bottom of the foot. As this tissue becomes overstretched and
inflamed, it produces sharp pain, especially first thing in the morning when
you get out of bed. The pain eases as you walk around, but it can come back,
especially if you sit for a long time.
As you get older, your body's
tissues become less pliable. That's why stretching is so important. For heel
pain, stretching your calf muscles may help. If it doesn't, you may need better
walking shoes or special shoe inserts (called orthotics) to keep your ankles
from rolling inward (overpronating), which may overstretch and inflame the
plantar fascia.
If simple stretching doesn't relieve your pain within
a week or two, schedule an appointment with a podiatrist. You need to find out
what's causing your pain. If you keep stretching and tearing your plantar
fascia, you may develop heel spurs, painful bony protuberances from the heel
bones.
Whatever the source of your heel pain, it needs time to heal.
Just be patient. Your podiatrist may want to give you cortisone shots, but
they're only a temporary solution. Getting them repeatedly may cause tissue
damage over time.
Q: How can I avoid blisters?
A: A bad case of blisters can knock a beginning walker right off her
feet. More experienced walkers who step up their workouts or switch to hiking
can encounter problems, too. Here's how to keep your feet blister-free.
When you feel a "hot
spot" on your foot, act right away. Take off your shoe and apply moleskin or an
adhesive bandage over the affected area.
- Make sure that your shoes fit
both feet. Often one foot is larger than the other. The friction created by
wearing the wrong-size shoe -- whether it's too small or too large -- can lead
to blisters.
- Wear high-tech socks made
from fibers that wick away moisture. Skip the cotton and look for synthetic
blends such as CoolMax or Wonderspun.
Safety First
Q: There are some
nasty-looking dogs in my neighborhood, and they're not always chained or fenced
in. What can I do to protect myself?
A: You're right to be
concerned. Even dogs that seem friendly around their owners can become
aggressive when they're protecting their turf from strangers. If you can take
another route, do so. Or call local authorities -- either your town's
animal-control officer or the police -- to find out the provisions of municipal
leash laws and to report any violations.
If you must walk by a
property with potentially dangerous dogs, be sure to carry something for
protection. Tie a sweatshirt around your waist, wear a fanny pack, carry an
umbrella or a walking stick -- anything that you can put between yourself and a
dog, in case one tries to bite you. The dog won't care if he gets you or the
object in your hand. As he bites down on the object, keep tension on it and
back yourself to a place of safety, like inside a car or behind a fence. Then
let go and wait for him to leave.
Never stare down a dog. Instead,
stand still and try to stay calm. Say, "No!" in a deep, firm voice. If the dog
stops in his tracks, yell, "Go home!"
If a dog knocks you down, curl
into a tight ball and protect your head and neck with your hands. Wait for the
animal to leave, then slowly move to safety. Running will only attract the
dog's attention.
Report any attack to your local animal-control
office immediately. Even if the dog bit your fanny pack and didn't harm you,
he's dangerous, and his owner should be notified.
Q: I
like walking on an outdoor track near where I live because I don't have to
contend with dogs or cars, but I get bored. Any suggestions?
A: An
outdoor track can be lots of fun for walking. It's a great place to interval
train -- speed up for one lap, slow down for the next. You can listen to music
during your workouts since you're out of harm's way. (If you're completely
alone, you might want to keep one ear free, so you can hear a stranger
approaching.) You can practice special techniques, like walking with your feet
parallel to one of the white lane lines or crossing each foot over the line to
stretch out your hips.
Wear a watch or a stopwatch to monitor your
pace. If you walked a 15-minute mile last week, can you shave a few seconds off
your time this week? Write down your times, so you can track your progress.
When you're on a track, you can really let your mind wander since you
shouldn't have to watch for obstacles. Carry a little tape recorder to record
your brainstorms or to make tapes to send to relatives or friends. If you're
comfortable walking with someone, just having a buddy can distract you from the
monotony of going around in circles.
Pairing
Up to Work Out
Q: My wife and I like to walk together, but
she has trouble keeping up with my brisk pace. I don't want to give up our time
with each other, but I do want to get a workout. What should I do?
A: Your situation is quite common among walking couples. Each person has
a different pace or a different stride, so one gets bored slowing down or the
other suffers trying to keep up. There isn't any perfect solution, but since
you're the faster partner, you could wear a weighted vest or backpack while
you're walking. Or you could try using a PowerBelt. It's a device that you wear
around your waist, with handles to pull for an upper-body workout. Just pumping
your arms helps to rev up your heart.
Perhaps the best suggestion is
for you to do most of your workout first, then join your partner for your
cooldown. You'll be relaxed and in a great mood by the time you're finished
walking, ready to share quality time with your partner.
Q: I want to start a walking club in my area. Where do I begin?
A: My first question to you is, do you really want to add this kind of
complication to your life? Most people I know prefer to walk either alone or in
pairs. Getting an entire group together on a regular basis is just too
difficult.
On the other hand, you may find some interest in walking
classes. Many people are willing to pay a nominal fee to have someone motivate
them to walk. If you're willing to lead a class, all you need is a watch, a
cell phone, CPR certification, and some enthusiasm. You don't have to know
racewalking technique, although good posture is definitely a plus.
To
find your recruits, place an ad in your local newspaper or post a notice at
your church or YMCA. Explain that you'll lead walks at a particular time, from
a designated starting point, a set number of times a week for a fee of $3 to $5
per session. (If you're experienced in racewalking technique or you have some
sort of training certification, you may want to charge more.) You'll have the
walking group you wanted in the first place, and as a bonus, you'll be getting
paid for your efforts.
The catch is, you're responsible for
everything, including getting your walkers back to the starting point on time,
making sure that they stay within their target heart-rate ranges, and leading
them in stretches before and after every workout. You may want to have water
bottles or light snacks available, too.
Treadmill Tips
Q: Do I get as good a
workout when I'm on my treadmill as when I go outdoors?
A: All
treadmills are different. Some give very accurate indications of your speed,
while others don't. On my treadmill, I feel like I'm walking 4 miles an hour
even though the speedometer reads 2.5.
What's more, when you're on a
treadmill, the walking surface is continuously pulling away from you. As a
result, you're not getting the solid push-off from your back foot that you do
when you're walking outside.
But the real issue is that you're
probably using the treadmill for a certain reason. Perhaps you don't feel safe
walking outside, or the weather is keeping you inside. What's important is that
you're moving your muscles, burning calories, and getting a great workout.
Personally, I wouldn't want to do all my walking on a treadmill. The
benefits of walking outside in nature are just too great to ignore. So make
sure that you exercise outdoors whenever you can.
Q: I
feel dizzy when I get off my treadmill. Is there something wrong with me?
A: Absolutely not. When you're walking on a treadmill, your body gets
confused because it's moving but the scenery isn't changing. So once you return
to terra firma, your body thinks it should keep going, even though you're
standing still. To minimize dizziness, try slowing your treadmill to a very
easy pace before you hop off. Then walk around for a few minutes until your
sense of equilibrium returns. |
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