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However, we’re not going to sugar-coat this: Some exercisers find walking to

be a big, fat bore. Suzanne hates walking so much that she’ll spend 15 minutes

searching for a good parking space at her gym before a one-hour workout on

the stationary bike. (She can’t help it; she grew up in Los Angeles, where you

drive to visit your next-door neighbor.)

Essential walking gear .......................................................................

Although the rest of the animal kingdom does fine without the benefit of spe-

cial equipment, human feet don’t have adequate padding to meet the demands

of walking in the modern world. You need a good pair of walking shoes to

avoid foot, ankle, knee, hip, and lower-back problems. Expect to spend at

least $50 for good walking shoes, which should hold up for 1,000 to 1,500

miles. (Running shoes usually have to be tossed after 400 to 500 miles.)

Replace your shoes when the tread begins to wear thin or when the sides

start to cave inward or outward.

Walking shoes may sound like a marketing conspiracy hatched by shoe-

industry executives. After all, it’s only walking — won’t any pair of sneakers

suffice? Actually, the concept of a walking shoe is a valid one. Walking shoes

need to be more flexible than running shoes because you bend your feet

more when you walk, and you push off from your toes with more oomph.

Also, because your heels bear most of your weight when you walk, you need

a firm, stable heel counter,the part of the shoe that wraps around your heel

to keep your foot in place.

If you plan to hike or walk over rugged terrain, look for a walking shoe with

treaded soles and added heel and ankle support. If you’re focusing on speed

walking or high mileage, go for a little more cushioning in the midsole,the

area between the tread and the inside of the shoe.

Walking the right way ........................................................................

Okay, we lied to you: There actually is more to walking than simply putting

one foot in front of the other. The biggest mistake walkers make is bending

forward, a sure way to develop problems in your lower back, neck, and hips.

Your posture should be naturally tall. You needn’t force yourself to be ramrod

straight, but neither should you slouch, overarch your back, or lean too far

forward from your hips. Relax your shoulders, widen your chest, and pull

your abdominals gently inward. Keep your head and chin up and focus

straight ahead.

Meanwhile, keep your hands relaxed and cupped gently, and swing your arms

so that they brush past your body. On the upswing, your hand should be

level with your breast bone; on the downswing, your hand should brush

148 Part III: Getting to the Heart of the Matter