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Five ways to walk (or run) smarter

Stretching your muscles before your body is warm is ineffective and could cause injury.

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1 WARM UP, THEN STRETCH

Stretching your muscles before your body is warm is ineffective and could cause injury. Do some light calisthenics (walking in place, jumping jacks, etc.) until you feel a first bead of perspiration, then stretch using static stretches that you hold for about 20 seconds - no bouncing.

2 CHECK YOUR ALIGNMENT

Both walking and running require good form and posture. Remember to stand tall with your shoulders back and down, and your core engaged.

3 MIX IT UP

Instead of the same old, same old, try intervals. Walk for three minutes, then jog for one minute and jump rope for 30 seconds. Alternate for 30 or 45 minutes, and you'll give your routine - and yourself - a boost.

4 SET GOALS

If your goal is to walk for an hour, begin by walking for 10 minutes and slowly increase your time in 5-minute increments. To lose weight, commit to a number - let's say 10 pounds - and figure out how long it will take to reach that goal losing a reasonable 1 pound a week. If you stay committed, that's 10 pounds in just 10 weeks.

5 GET SOME SLEEP

Rest and recovery are essential to any fitness plan and to your overall well-being. So if you've been burning the midnight oil, stop and get some Zs.