Running & Walking: Expert Guides and Resources

It may sound too good to be true, but losing weight doesn’t have to be complicated. One of the simplest ways to lose weight is by just walking, something you already do each and every day. Anyone can do it, almost anywhere, and at any time. Just get up and start putting one foot in front of the other, and you are well on your way to achieving your weight-loss goals.

Running posture is similar to the posture that your mother nagged you about when you were growing up: It's how you hold your back, shoulders, and neck. What position is your back in when you run? To find out, have a friend take a video of you (straight on and from the side). If that's not possible, ask someone to take a picture of you, from the side, as you run by.

Most likely your main motivation for walking is to shed pounds and inches. Just how much weight you want to lose is up to you. However, when setting weight‐loss goals, it’s important to be realistic with yourself. You never want to aim for too low of a body weight, as that can be just as dangerous as being overweight.

Whether you have yet to start your walking program or are already a seasoned walker, certain tools can enhance the effectiveness of your walk as well as make your life as a walker easier. Although you don’t have to have any tools as a walker other than your feet and supportive footwear, adding tools to your walking workout can help in a few ways.

Certain cancers seem to be impacted by walking more than others, one of which is breast cancer. The American Cancer Society found that by walking seven hours per week, you can lower your risk of developing breast cancer after menopause by 14 percent. Even more surprising is that this study found that even if women were overweight or gained weight during the study, the act of walking still decreased their cancer risk.

Walking can help you lower (or balance) your cholesterol to healthy levels. Cholesterol is a waxy, fatlike substance produced by the liver and found in all the body’s cells. It is also found in some of the foods you eat. Cholesterol is needed to make vitamin D as well as many hormones. In your body, substances called lipoproteins package and transport cholesterol to your cells.

Research has shown time and time again that walking can have a dramatic impact on your overall health. One study revealed that for those already suffering from insulin resistance, just getting up and moving by walking reduced the odds of developing type 2 diabetes by as much as 58 percent! Inactivity is one of the leading causes of insulin resistance, which is a condition in which a person’s body has a diminished response to the hormone insulin.

The term gait is defined as a person’s manner of walking. An abnormal gait, which can occur due to disease such as arthritis or even from previous injuries such as fractures, can impact your overall ability to walk as well as increase your risk of future injury. To see how important a correct gait is, give this activity a try: Stand barefoot with your feet a bit wider than hip width apart and roll your feet inward slightly so that you’re only using your big toe.

Just as it can be hard to set a weight‐loss goal without knowing what a healthy weight range is for you, the same can be said for setting health‐related goals. You may know you want to lower your blood pressure or reduce cholesterol, but what cholesterol and blood pressure levels should you aim for? What about blood sugar?