Correct walking posture is possibly the most overlooked, yet worthwhile techniques out there.
Despite walking since we were toddlers, most of us could do with sharpening up on our technique!
What Is Considered Good Posture For Walking ?
If walking at a low to moderate pace (or you wish to conserve energy) you should strike the ground with the heel of your foot. Train yourself to move off the ground with your toes if you want to increase your walking speed and improve personal best times. Either way, good posture is vital. Here are 10 ways to improve your walking posture.
Unlike running and other more intensive physical activities, people tend NOT to give too much thought to the way that they walk.
But taking your walking posture for granted could be a big mistake because eventually it may lead to injury and limit your long-term enjoyment of the activity.
This article will:
- Give 10 simple tips on achieving good posture. This involves keeping your head straight, stomach slightly tensed, knees & elbows loose and angled, and shoulders back.
- Answer the age-old question: Should my toe or heel strike the ground first?
- Identify exercises which overtime can help you develop an efficient walking posture, helping to keep you walking further and stay injury-free.
Ultimately, posture and foot placement are key to rewarding walking
The best posture involves keeping your back straight, core tight, and shoulders back—the aim is to keep your center of gravity balanced above your knees and hips.
10 Tips To Improve Your Walking Posture
Key:
- Hold your head up straight. Keep looking ahead
- Keep your chin parallel with the ground
- Let your arms swing naturally while walking, with your elbows slightly bent
- Keep your core muscles (your tummy area) slightly tensed/flexed when walking
- Keep your thumbs pointing forward – this helps you to keep your shoulders loose and upright
- When shifting your weight to your front (leading) foot, stretch your knee forward
- Keep your feet pointing forward
- The knee of your back leg should be slightly bent
- Slightly tense your glute (butt) muscles at the end of each stride
- Keep your shoulders straight and stable—don’t let them slump forward
Bear in mind that everyone’s body is different.
The advice given here is general – so it won’t apply to everyone.
If you’re not experiencing any pain issues and you are satisfied with your walking time and distance goals, then it could well be that your natural walking posture is fine for you.
Toe Or Heel Strike?
These two different styles of walking are naturally used by our bodies in different situations.
What Difference Does It Make?
- Heel striking is the action when your heel contacts the ground first, followed by the ball of your foot.
This is the most natural way of walking. Sometimes, though, heel striking can cause joint pain and spinal trouble
- Toe striking is the action when your toes make contact with the ground first, before your foot rolls backwards and your heel finishes on the ground
This is how we instinctively move when we climb stairs or dance.
The benefit of moving this way is that it minimizes some impact on the bones in your heels and ankles.
What’s Best For Walking?
A study by the University of Utah found that:
“…the heel-down posture increases the economy of walking but not the economy of running…
You consume more energy when you walk on the balls of your feet or your toes than when you walk heels first.”
So, the scientific consensus is run on your toes, walk on your heels.
What About Brisk Walking?
You may notice that as you increase your walking speed, there is a tendency for your body posture to tilt forwards and propel with your toes rather than heels.
That’s because this is the most efficient posture and the body is naturally inclined to save energy.
Therefore, as walking speed increases, toe-striking is more likely to occur.
The adidas Runtastic blog recommends the following exercises should the toe-striking posture whilst walking become problematic.
Exercises To Develop The Right Stride
1. Vary heel versus toe strike
You can do that either by:
- Varying heel versus toe strike in an interval format during your walk
Or by:
- Varying heel versus toe strike from one walk to the next (i.e., walk on your toes on Tuesday and heels on Thursday)
If you’re expereincing pain, switch to heels next time. And, vice-versa.
Another way to help adopt a toe strike walk is to try walking backward.
Runtastic say that walking backward strengthens the body’s posterior kinetic chain, so that heel-strike movement will also become safer.
Other benefits of walking backwards include:
- sharpens the senses and mental clarity
- improves coordination
- boosts body consciousness
- adds variety to your training
- strengthens less used leg muscles
- decreases lower back pain
- puts less strain on the knees
- speeds up the body’s metabolism
- increases energy level
- improves sleep
- strengthens the heart
Expert tip: In order to reap all the benefits, you should walk backwards three to four times per week for 10 to 15 minutes.
Runtastic warn that changing your walking technique won’t happen overnight because your body takes time to adjust to new habits.
When trying to train yourself to walk in a toe strike, give yourself time.
Run a test if you’re not sure whether all the extra effort is worthwhile or not.
You can do this simply by timing which strike style results in more miles over the same time period.
Your body will choose its preference!
2. Improve your core strength
This is especially recommended if you’re having have trouble keeping your posture straight and upright while walking.
Developing the core muscle group is a good idea even if your walking posture is relatively good, because it will help to further stabilize the hips, lower back, and shoulders – all key areas which are essential for correct posture and enjoyable walking.
This article has some very good short instructional videos on how to do core muscle exercises.
Conclusion
Whether you simply enjoy walking for walking’s sake, or you want to de-stress from the pressures of everyday life, lose weight or get fitter, correct foot placement and body posture are key to getting more out of the activity and avoiding a nasty injury.
With a little practice, simple techniques like holding your head straight, looking ahead, and keeping your shoulders straight could make a big difference to your walking posture:
If you’d like to get more of out your walking, then adopting the toe-strike foot fall position may be what you need to push past those personal best times.
Sources
- The Cost of Being on Your Toes – University of Utah
- Heel Strike, Toe Strike, And Posture: Proper Walking Technique – Adidas Runtastic blog