Woman going home. Tattooed young woman holding towel while going home after running in the morning, wondering about walking long distances without hurting your body.

Tips for Walking Long Distances Without Hurting Your Body

Walking is a fantastic exercise for increasing your heart rate, lowering stress levels, and improving overall health. However, many people think there’s no technique behind walking.

That’s not the case, especially if you’re walking frequently and for long distances! In fact, if you do end up walking long enough without the correct posture or technique, you could cause harm to your spine, hips, feet, and joints. Plus, using the right technique can make a world of a difference in your speed and performance! 

If you’re a huge fan of walking and what it does for you, keep reading below to learn tips for walking long distances without hurting your body.  

Perfect Your Posture 

Just as posture is important for runners, so it is for walkers! Here are some tips for using the correct posture when walking:

  • Stand up tall and straight. No leaning forward or backward. 
  • Your feet should be about hip-distance apart. 
  • Keep your toes pointed forward. 
  • Have your eyes 10 to 20 feet in front of you. This should mean your chin is parallel to the ground.
  • Avoid arching your back. 
  • To engage your core muscles while walking, suck in your stomach. (However, don’t suck in too much that you are uncomfortable! )
  • Relax your shoulders. 

Watch Your Stride 

When you’re used to walking to get from point a to point b as quickly as possible, your strides are naturally long. However, for the purposes of walking for exercise, you’ll want to shorten your stride. Not many people think to make this change, but doing so will protect your hips, knees, and Achilles tendons! 

So, next time you’re out on your walk, consciously think to take smaller steps. It may take longer, but you’ll be keeping your body safe. 

Use Your Arms 

Walking uses a majority of the muscles in your body, except for your arms. Make the effort to include them in the endeavor!  It will help increase your heart rate and burn more calories. To do this properly, hold your arms at a 90-degree angle and swing them backward one at a time, in line with your stride. 

The Right Shoes Are Key 

Wearing the right type of shoes can prevent the soreness and discomfort that often comes from walking long distances. The right padding, support, and fit makes a world of difference. So, try out different options before you commit to one pair, and make sure you break them in for at least five hours around the house before taking them on a long walk. 

If taking long walks does result in injury or discomfort or have further questions about walking long distances without hurting your body, our pain management specialists are here to help you get back to doing what you love. Reach out to us by clicking here or by giving us a call at 770-929-9033.