Home - Walking Academy

Ever gone for a walk and ended up with sore feet, a bad back, or just feeling plain exhausted? You're not alone. Walking seems easy, right? Just put one foot in front of the other. But, there's a few common walking mistakes people make that turn a nice walk into a bit of a nightmare. We're gonna break down those common slip-ups, like wearing the wrong shoes, forgetting to stretch, or not drinking enough water, and show you how to dodge them. Think of it as your simple guide to making every walk a good one, no aches, no pains, just good, healthy walking. Key Takeaways Shoes Matter: Good walking shoes stop blisters and pain. Warm Up: Don't just start walking, stretch first. Stand Tall: Good posture stops back pain. Short Steps: Small steps stop shin splints. Drink Water: Water stops cramps. Start Slow: Don't try to walk too far too fast. Soft Ground: Walk on grass or dirt, not just concrete. Use your arms: Swing them to help balance. 1. Picking the Right Shoes You know, sometimes, people just grab any old shoes to go for a walk. But, that's a big no-no. Shoes that don't fit right, or aren't made for walking, can hurt your feet. You might get blisters, or your heels might ache. I remember once, I tried to walk in some old trainers that were too tight, and my feet were sore for days! Get shoes made for walking. Make sure they fit well. Try them on in a shop, walk around a bit. Think about it, if your feet hurt, you won't want to walk anymore. You want shoes that feel good. If you're looking for good walking shoes, take a look at the CAMEL CROWN Men’s Hiking Shoes: Low Top Trekking Boots Review. Also, if you need a bigger size, look at Which brands make large hiking shoes? A quick guide. 2. Warm Up and Stretch: Get Those Muscles Ready Before you start walking, you need to warm up. It's like getting your car ready before a long drive. If you start walking too fast, your muscles might get hurt. Do some light jogging or move your arms and legs around. Then, stretch your legs, especially the back of your legs and your calves. I’ve seen so many people pull a muscle because they didn’t warm up first. Warm up for 5 to 10 minutes. Stretch your legs. Stretch after you warm up. Remember, if you want to know more about how to get ready, check out Stretches for Hikers – Get ready to hit the trail. And also, Do I need to warm up before hiking?. 3. Stand Up Straight: No More Back Pain When you walk, stand up tall. Don't look down at the ground. If you hunch over, your back will hurt. Keep your head up and your shoulders relaxed. This is something that many people get wrong. I used to walk with my head down, and my back was always sore. Keep your head up. Relax your shoulders. Don't hunch over. If you want to improve your posture, read The Ultimate Guide to Improving Your Walking Posture. 4. Short Steps: Stop Shin Splints Don't take big steps. Small steps are better. If you take long steps, you might get shin splints, which is a pain in your shins. Land on the middle of your foot or heel first. I see people taking huge strides, and then they complain about their legs hurting. Take small steps. Land on your midfoot or heel. Don't take long strides. 5. Drink Water: Stay Hydrated Drink water before, during, and after your walk. If you don't drink enough water, you might get muscle cramps. Water is very important. I always carry a water bottle with me. Drink water before walking. Drink water during walking. Drink water after walking. If you want to know more, look at Ultimate Guide to Optimal Water Consumption While Hiking. Also, Why Water is Important for Walkers. 6. Start Slow: Don't Walk Too Far Too Fast Don't try to walk too far too fast. Start with short walks and then walk longer distances. If you try to do too much, you might get tired and not want to walk anymore. I started by walking around the block, and then I walked further each time. Start with short walks. Walk longer distances slowly. Don't try to do too much at once. If you want to know more, read Maximum walking distance per day | How far should you walk?. 7. Soft Ground: Protect Your Legs Walk on grass or dirt if you can. Walking on hard concrete can hurt your shins. If you have to walk on concrete, wear shoes with good cushioning. I try to walk in the park whenever possible. Walk on grass or dirt. Wear shoes with good cushioning. Avoid walking only on concrete. 8. Use Your Arms: Keep Your Balance Swing your arms when you walk. It helps you keep your balance and makes walking easier. Don't keep your arms still. Let them move with your steps. I use my arms to help me walk faster. Swing your arms. Let them move with your steps. Use them to help your balance. Frequently Asked Questions Why do my feet hurt after walking? Foot pain post-walk often stems from inadequate footwear or overexertion. Ensure your shoes are designed for walking and fit correctly. Avoid pushing beyond your current fitness level. How long should I warm up? A 5-10 minute warm-up is essential to prevent muscle strain. Include light cardio and dynamic stretching to prepare your body for activity. What shoes are suitable for walking? Choose athletic shoes that provide support and comfort. A proper fit is crucial. Test shoes by walking around the store before purchasing. How much water should I drink? Hydrate before, during, and after your walk. Avoid dehydration by sipping water regularly. Do not wait until you feel thirsty. Why do I experience shin pain? Shin splints are typically caused by overstriding or walking on hard surfaces. Adjust your stride length and opt for softer surfaces when possible. Is daily walking beneficial? Yes, daily walking improves fitness and overall health. Start with manageable distances and gradually increase them. Consistency is key. What is the best time to walk? Choose a time that fits your schedule and allows for safe conditions. Consider weather and daylight. Prioritize safety, especially at night. How can I prevent ankle rubbing from walking boots? Wear moisture-wicking socks that cover the ankle area or break in your boots gradually. What should I eat after a long walk? Replenish energy with a balanced meal or snack containing carbohydrates and protein to aid muscle recovery. Conclusion - how to avoid making common walking mistakes So, to wrap it all up, walking is a brilliant way to keep fit and healthy, but little things can make a big difference. Getting the right shoes, warming up your muscles, standing tall, taking short steps, and staying hydrated are all key. Don't rush into long walks, start small and build up. Try to walk on softer ground when you can, and remember to swing your arms to help with your balance. By avoiding these common mistakes, you'll feel better, walk further, and enjoy every step. Walking shouldn't be a chore, it should be something you look forward to.

WALKING SHOES AND BOOTS

WALKING POLES

JACKETS

RUCKSACKS

CAMPING

KENT WALKS

THE BEST WALKS IN EACH COUNTY

Latest Walks and News