WALK TECHNIQUE :
HEAD: Eyes look straight ahead, chin parallel to ground
Face and neck relaxed, slack jaw
Balanced (not protruding)
Level; smooth
SHOULDERS: Down, relaxed (never hunching up –this can cause headaches; upper back
discomfort)
Open (not turning in or forward)
Stable upper body (not twisting)
ARMS: Elbows bend at 85Eangle
Arms swing freely from shoulder … with purpose
Back and forth motion.
Swing / drive back, relax forward (do not drive in front of body; do not cross
midline)
HANDS: Relaxed
Thumbs on top
Fingers lightly flexed (bent)
TORSO: Erect upper back
Chest moderately elevated
Upper torso balanced evenly over pelvic girdle (not tilting forward or
backwards from the waist)
HIPS: Level aligned under shoulders
Swivel or twist motion happens naturally. Do not go sidetoside.
LEGS: Knees & ankles aligned with hips, shoulders, and ears
Stride avoid overstriding. (This will slow you down, and may cause injury.)
Racewalk technique….advancing leg is straightened at knee at time of contact
staying straight until it passes under midline…the hip.
FEET: Toes pointed straight ahead (not turned in or out)
Crisp outside heel plant (toes relaxed in shoe – not engaged with lifting)
Roll forward to the ends ofthe toes (rocker motion)
GENERAL: Breathe evenly; staying relaxed. Find your rhythm maintaining an even pace.
Walking Technique Tips Courtesy of Wonders of Walking. Read important information about walking and the benefits of walking.
