Top Walking Questions

Q: Sometimes I hurt all over when I come home from a walk. How do I know when my aches and pains are a normal part of exercise and when they are something to worry about?

A: A little soreness and stiffness is normal, especially when you're just getting started, but real pain isn't. Only you know when you've crossed that line, but experts say if you find yourself adjusting your gait to compensate for the pain, it's time to call on your doctor. She may modify your walking plan, but don't be surprised if she encourages you to keep walking.

Q: Whenever I walk fast, I get shin splints. How can I avoid them?

WALK for Good  Walking is, of course, good for your health, but if you join in the Arthritis Walk, which takes place each May during Arthritis Month in more than 200 locations nationwide, you'll walk for a good cause - to help fight arthritis, the nation's number one cause of disability. Start your Arthritis Today's Just-Right Walking Plan today and you'll be ready for your local Arthritis Walk. It's 3.1 miles, with a 1-mile option. Call 877-232-2898 to find an Arthritis Walk in your area.

A: Usually, pain in the front of your shins occurs for two reasons: you're wearing the wrong kind of shoes, or you've suddenly increased how fast or how far you walk. To keep them from happening, always warm up before you walk and try to gradually adjust the speed and distance of your walk. Make sure you're wearing shoes designed for walkers - the flared, thick heels of running and other fitness shoes can interfere with a smooth walking gait, so look for low, rounded heels and a smooth heel-to-toe movement.

Q: How can I keep the right pace?

A: Turn on the tunes, and your pace will naturally adjust to the rhythm of the music. Beginners might try Big Band Walking ($13.99, www.workoutmusicvideo.com), with instrumentals that help you keep a steady, not-too-fast pace. Intermediate walkers can step it up with Shape Fitness Music - Walk 1: 60s Hits ($13.98, www.amazon.com). The Arthritis Foundation's Walk With Ease audiotape combines walking tips, stretch instructions and fun music to help you keep pace ($14.95).

Q: I can't walk for more than 15 or 20 minutes at a time. Is that even enough to make a difference?

A: You bet! Studies show that taking a few shorter walks during the day can have the same positive health benefits as taking one long walk. 

Q: Is there a better time of day to walk? I heard if you walk first thing in the morning, you get more benefit from it.

A: You don't get more benefits from walking early in the morning, but studies show you may be more likely to stick with your walking program if you step out early in the day. That's probably because situations pop up that can interfere with a late-in-the-day walk. The best time of day to walk is whenever you know you can.

Q: I'm just starting to walk regularly, but the weather forecast shows rainy days ahead. What can I do to stay on track?

A: Just because it's raining doesn't mean you have to skip your walk. If it's warm enough and the rain isn't heavy, a light rain jacket should keep you covered. Just remember to thoroughly dry your sneakers after walking in wet weather so they'll be ready next time you want to step out. If walking outside is out of the question, consider heading for an indoor walking area, like a shopping mall or an enclosed arena.

Q: I love to walk on the beach - is it better to walk on the wet sand or the dry sand?

A: Neither wet sand nor dry sand is an ideal walking surface. Wet sand is so packed that it's actually harder on your feet than concrete, and dry sand's uneven surface may cause injury or leg pain. The best surface for walking is even, grassy terrain.

Q: I've seen people walking backwards. Why would they do that?

A: Walking backwards - technically known as retro walking - is surprisingly good for you. That backwards movement makes you stand up straighter and distributes your weight more evenly, reducing joint pain. It also develops the hamstrings that run down the back of the thigh, helping to balance quadriceps muscles in the front of the thigh, which an Arthritis Foundation study showed may contribute to knee OA in people with misaligned knees. Try it sometime - just make sure to keep an eye on where you're going!

Q: I hate the way sneakers look. Are there any walking shoes that don't look like athletic wear?

A: Good news! You can step out in style, thanks to comfortable, supportive shoes designed for walkers who don't want to be spotted in sneakers. Aerosoles, Easy Spirit and Naturalizer all make fashionable, comfortable shoes for walkers - try them on in the store to make sure they give you the support and comfort you need.

Q: I've been walking for a year, and I'm really pleased with the effects it's had on my pain and overall health. But sometimes it can get a little boring. Any ideas for shaking up my routine to re-inspire myself?

A: In addition to being good for you, walking can be a lot of fun. Here are some walking ideas that will get you all revved up again.

• Take an a-mazing stroll. Give your mind and body a workout by embarking on a cornfield maze walk - riddles and trivia at each intersection help point you in the right direction. Visit www.americanmaze.com or www.cornmazes.com to find one near you.
• Take a ride. Explore areas outside your usual walking routes. Chances are, there are plenty of places near your community to find a change of scenery.
• Take a walking vacation. If you've developed a strong walking routine, reward yourself with a walking vacation. An Italian culture walk, like the one offered by The Wayfarers (www.walking-with-the-wayfarers.com), lets you cook and eat your way through Tuscany.
• Indulge your passion. Walk where there's something to interest you - a neighborhood of beautiful homes or landscaping, nature, practice fields, great shops, urban architecture or history.
  

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Just-Right Walking Plan | Before You Start | Tread on Me | Is Your Town Making You Fat? | Cool and Stretch | Top Walking Questions | 6 Reasons to Stick with Walking | Which Shoe for You? | Shoe Shopping Tips | Tie 'Em Right | Walk Better with Great Gear