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Fartlek Training

Walking Safety

Walking safety, hill walking, walking on the beach treadmill walking-Coach Carvey has some great tips on staying safe while walking.

Walking is the safest and the most effective cardio weight control exercise for people who are 20-30 lbs overweight.

Coach

Safety Tips

  • Specialized comfortable walking shoes are a must.

  • Some walkers prefer a good pair of running shoes.(as I recommend) See my running sneakers page

  • Warm up and cool down-start by walking for 5 minutes, then stretch the achilles tendons, calves, and low back muscles. See my stretching exercises page

  • After your walk (at least 30 minutes preferable), cool down by walking at a slower pace and stretch the same muscles.

  • Gradually increase the duration of your walks 15-60 minutes.

  • Progression in intensity should follow successful duration first, then add faster paced walks.

  • Add hill walking to increase intensity.


    • Walking On The Beach

    walking_on_the_beach What could be better than walking on the beach? Well...running on the beach. Eventually you may very well be running on the beach, but let's start with walking.

    Walking on the beach is great for adding some intensity and beauty to your walks. Walking outside in a beautiful environment lifts the spirits. In fact some doctors prescribe walking to patients with depression.

    Before setting out for a walk on the beach though make sure your legs are very warmed up. Your feet will sink a little in the sand and this could cause muscle strain if you are not warmed up.

    Warm up and stretch especially the calves and achilles. As always I stress starting out slow and easy. You can add longer and harder walks you become fitter.

    Chi Walking

    Chi Walking blends walking with the inner focuses of T'ai Chi, the ancient Chinese martial art.

    A body-mind connection develops naturally as you exercise more. But for those who could use a little extra help in achieving the connection than check out this web site on Chi Walking

    Treadmill Walking Safety Tips

    Guidelines for using a motor driven treadmill

  • Safely mount and dismount by placing your feet on the sides of the treadmill while turning the machine on and off and when adjusting speeds
    •

  • Maintain an upright position, always. Don't bend to pick something up

  • Keep your hips tucked directly under your torso (pelvic tilt)

  • Look straight ahead at all time

  • Let your arms swing naturally

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