10 Common Walking Problems, Solved

byMarc Lindsay
Share it:
10 Common Walking Problems, Solved

A1manbext can help youlose weight,build stronger muscles, andimprove cardio endurance. As with any type of exercise, you might encounter certain obstacles during training. Here are 10 common walking problems and simple advice for solving them so you can keep your walking routine on track.

The fix:If you’re experiencing knee pain during or after a walk, a good place to start is with your footwear. Having aproper walking shoethat fits your foot correctly and changing it every 500–600 miles can help prevent knee pain. You’ll also want to make sure you’re notoverstridingandincrease your total weekly mileage by no more than 10% each weekto allow your body to adapt to the activity.

Stretching post-walk can also help improve flexibility and icing sore spots can reduce inflammation. If the problem persists, it’s a good idea to speak with a medical professional.

The fix:If you don’t have enough energy to get through a walk,take a look at what you’re eating(or not) pre-workout. Opt for simple carbohydrates that can easily be digested before a workout. “For workouts less than an hour, a small snack like a banana or piece of toast would do the trick,” says Stephanie Nelson, a registered dietitian and MyFitnessPal’s in-house nutrition expert. If you’re walking for more than an hour or upping the intensity, you may need additional fuel such as a small portion of oatmeal or a smoothie. You can experiment with what works best for your body by tracking your food and noting how you feel in anapp like MyFitnessPal.

The fix:Even if you only have10 minutes, you can still get in a good workout. One easy way to increase your calorie burn, get stronger and make your walks more difficult is tohit the trailsandtake advantage of inclines, which work more muscle groups. You can also include short,高强度的间隔,你捡起paceseveral times during your walk. Another way to add more challenge: Includewalking lunges, stepups on a park bench and otherbodyweight exercises.

The fix:Walking is often underratedand can bejust as good as running for heart health. It’s also easier on the joints and more accessible for people of all ages and abilities. To up your walking intensity,aim for a brisk paceorroughly 100 steps per minute.

The fix:Although less likely than other endurance sports likerunningorcycling, increasing your walking mileage too quickly can cause you to overtrain and lead to injury. Similarly, including too many intervals or increasing your walking speed too quickly without enoughrecovery time between workoutscan also be problematic. If you’re feeling stiff or sore before heading out on a walk, this may be asign you need more rest between workouts.

The fix:Side stitchesare caused by a spasm of the diaphragm. This can happen during rapid breathing, so if a side stitch becomes painful, decrease your speed or stop walking to let your breathing return to normal.Increasing your pace too quicklywhen beginning your walk can cause side stitches, so warming up to a faster pace gradually might help prevent this. Eating and drinking a lot before your workout can also cause side stitches, so experiment with how much fluid and food you’re consuming prior to your walk.

The fix:Sorenessis normal, although if it prevents you from working out, you may need to add more recovery time. As long as your soreness goes away after a day or two, there shouldn’t be much to worry about. Icing post-exercise, stretching, and taking a day or two off until your soreness subsides is the recommended advice for most. If your soreness is only after long or intense workouts, an easy,short recovery walkthe following day can help get the blood flowing and ease some of the soreness.

The fix:How much water you need to drinkduring a workout is individual and can depend on factors like how hot and humid it is that day, how much you weigh and your personalsweat rate. One way you candetermine if you’re drinking enough waterand how much you need to drink afterward is to weigh yourself before and after your walk. For every pound of weight you lose, you’ll need to drink about 16 ounces of water to replenish what you’ve lost. A few pounds of weight loss is normal for long or intense workouts, but if you’re losing more than this, you may need to increase your intake during exercise. If you notice a lot of salt residue on your face or body following a walk, you may need to replace the sodium you’re losing as well. In this case (or for walks longer than an hour), youshould consider a sports drink to rehydrate.

The fix:Tryswitching things up with different routes and terrains; if that isn’t an option because of time constraints, trywalking with a partneror joining a walking club. Another option is tolisten to music, anaudiobookor apodcastto keep you busy mentally.

In the summer, walking in the early morning or late evening may help you combat hot weather. If your body isn’t reacting well to the temps, trytaking shorter walks throughout the day. Similarly, if it’s too hot or cold out (or there’s inclement weather),the treadmillorwalking indoorsare go-to options as well.At-home walking workoutsare also helpful.

Make progress every day while you work on fitness and nutrition goals, like walking more steps. Go to “Plans” in the MyFitnessPal app for daily coaching and easy-to-follow tasks to keep you motivated.

About the Author

Marc Lindsay

Marcis a freelance writer based in Scottsdale, Arizona. He holds a master’s degree in writing from Portland State University and is a certified physical therapy assistant. An avid cyclist and runner of over 20 years, Marc contributes toLAVA, CompetitorandPhoenix Outdoormagazines. He is the former cycling editor for Active.com.

Related

Never Miss a Post!

Turn on MyFitnessPal desktop notifications and stay up to date on the latest health and fitness advice.

Great!

Click the 'Allow' Button Above

Awesome!

You're all set.