General Walking Tips

Whether you're new to walking or just getting back into it from a long winter's rest, here are some tips from Weight Watchers to keep in mind:

What to Wear and Bring

Comfortable Clothes (more info about this coming during the session)
Look for fabrics that draw sweat away from the skin. Wear layers, and peel them off as you warm up.

Athletic Shoes (more info about this coming during the session)
Find shoes that aren't overly snug, because feet swell as you walk. Cushioning under the heel and forefoot are important, as is flexibility, so the ball of your foot can move freely.

Socks (more info about this coming during the session)
Choose fibers that evaporate sweat and prevent blisters. Try double-layered or padded socks for walks on hard ground.

Pedometer/Walking App (more info about this coming during the session)
This handy device measures steps taken and walking distance. 

Water Bottle (more info about this coming during the session)
Drink before you start and every half hour, more often if you're sweating.

Sun Protection
Wear a hat, plus a layer of waterproof sunscreen with an SPF between 15 and 30.

Identification (more info about this coming during the session)
Bring an ID and a few dollars, in case of an emergency.


Technique Tips

The walking step is a rolling motion:  Strike the ground with your heel, roll through, then push off with your toe. If your feet land flat, your shoes are probably too stiff.

Watch your posture:  Imagine that you have a piece of string coming up through the top of your head. This visualization will straighten you up in seconds.

Tighten your tummy:  Holding in your stomach supports your lower back and keeps abdominals strong.

Swing arms naturally:  They help give you rhythm.

To walk faster, don't lengthen your stride:  Take shorter, quicker steps.

Those of you returning to this program will remember my 3 cues:
1.  Puppet on a string
2.  Shoulders back, down, and relaxed
3.  Zip up your abs