Freedom Run/Walk in San Francisco November 17, 2007

Form to join: Registration for Freedom Run
Freedom Run/Walk coordinator: annie@safehs.com

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TIPS
SAFETY
FOR WALKERS/RUNNERS IN TRAINING
STRETCHING
COMMON WALKER MALADIES
NUTRITION

FREEDOM WALK/RUN: WALKING TECHNIQUE
Visit AARP for more details on form and posture or Pace & Breathing visit: http://www.aarp.org. SUGGESTION: TRAIN BY WALKING CONSISTENTLY BEFORE THE RUN.

Form, Posture, Pace, and Breathing
• Strike with heel first. Your heel should hit the ground first. Roll your foot through to the toe, with no unnatural pushing from one foot to the other. Take shorter, rather than longer, steps.
• Swing your arms. Bend your arms at the elbow at a 90-degree angle and swing them toward the center of your body. Be careful not to cross the center line of your body or bend your arms at more than 90 degrees. Swinging your arms properly will give you a better aerobic workout, burn more calories, and engage more muscles throughout your torso. Also, you will be able to move faster than if your arms are dangling at your sides. Just keep your hands in a lightly curled fist (avoid clenching).
• Stretch your spine. To maintain good posture, stretch your spine tall, reaching up to the sky with the top of your head. Your head should rest comfortably in line with your spine – don't tilt it back or tuck your chin. This is especially important when you're going up hills. Looking up the hill can strain your neck and make it hard to breathe.
• Contract your stomach. With your spine tall, contract your stomach muscles slightly and lift them upward to support your lower back. This will also help you avoid straining your lower back.
• Keep a brisk pace. You want to walk briskly – the way you would if you were late to an appointment or hurrying to catch a bus. You should be able to walk and talk at the same time.
• Breathe freely. Your pace should increase your breathing rate, even to the point where you're slightly winded. You're overexerting yourself if you can't talk and are completely of breath.