Health and Fitness


14 Common walking mistakes to avoid and how to fix them



Walking is a simple technique to get cardiovascular exercise. Just make sure that walking mistakes aren’t destroying your efforts. Walking might be the best kind of training. It’s easy for beginners and fitness coaches too. It doesn’t need enough investment and it can easily be practiced almost everywhere.

Common walking mistakes to avoid and how to fix them
© Verywell Fit

A daily walking habit can have long-lasting health advantages. An April 2013 study concluded that walking was just as powerful as running in decreasing the risk of high blood pressure(hypertension), high cholesterol, and diabetes. While a different study printed in December 2017 in the Turkish Journal of Physical Medicine and Rehabilitation discovered that a daily walking habit leads to weight loss.

While walking is an easy routine to pick up. It’s also simple to make some walking mistakes that can stop your growth or more serious, cause injury. Here are some walking mistakes that you generally do, which can also stop your progress

1. Wearing the Wrong Shoe During Walking


Wearing the Wrong Shoe During Walking
© Pinterest

Whenever you begin a walking or running habit, specialists are ready to advise a new pair of shoes that match and fit your feet accurately. You probably previously remember that high heels aren’t the perfect choice. The same works for when you begin a walking schedule. Depending on your foot shape and power, inappropriate shoes may make you up for coming aches and pains.

Tennis and basketball suitable shoes also current walking mistakes. The stiffness of these types of shoes support you for the sharp sideways movement but stops the heel-to-toe elasticity that’s suitable for walking. Not every “walking shoes” are suitable for walking. If the following defines your shoes, you are establishing yourself for muscle pulls, and knee problems:

  • Heavy: Walking shoes should be lightweight, giving support, and cushioning.
  • Stiff: If your shoes have soles that won’t flex at all and you can’t bend them, they are too hard for walking. Walking shoes should be adjustable, so you don’t struggle them as your foot turns through the movement.
  • Completed one year: The soft padding and comfort in your shoes diminish over time. You should change your shoes every 500 miles.
  • Too small: Your feet expand when you got for a walk. Your walking shoes should slightly larger than your other shoes. If you walk for 30 minutes or longer for a workout, you may require larger shoes.

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How to Fix this Walking Mistakes

There are three ways of walking shoes: neutral, balance, and motion controller. There are also three parts to finding the shoe: shock retention, perfect cushioning, and feet structural support. For instance, if you have weak feet or hips and a lower curve, you’ll need shoes that improve stability with a broader base and more extra arch supporter.

While a few running shoes might also be suitable for walking, you might help from specialty walking shoes. They’re generally less cushioned, lighter, and less heavy than running shoes. Still not sure which shoe to pick?

Speak to a specialist at your regional running shoe store to get the best pair for you. The athletic shoe experts will get you convinced to buy the right shoe for overpronation, flexible sufficient for walking, and the right size for the feet while walking

If your shoes are too loose and free, they won’t give you the comfort you want. Too tight shoes can rub and create calluses or corns. Try shopping in the afternoon when your feet are somewhat swollen so you get a real understanding of your true size.

2. Walking with Flat Foot

Walking with Flat Foot
© Times of India

Rather than rolling over the ground with your forward foot from the heel to toe, your foot is flattening out and you land flat-footed. Either you are struggling hard, heavy shoes or your legs are too weak to let you move through the step.

The symptoms of flat foot include:

  • Your feet walk the floor with a slap.
  • You move flat-footed with each step you take and get no roll.
  • You may happen leg pain.


How to correct this Walking Mistakes

Get adjustable shoes that flex at the front of the foot. A set of running shoes with a flat heel is most useful.

To strengthen your bone, ankle, and lower leg, include these leg exercises in your daily routine:

  • Toe lifts: Stand on a stair looking upstairs with your heels hanging over the edge. Lower the heels down, then lift them up. Repeat this 10 to 20 times.
  • Foot fun: While lying around, many times a day, touch your toes fast for many seconds. Then write the letter in the space with your foot. Repeat with a different foot.
  • Heel walking: As a portion of your warmup, walk on your heels for at least 30 seconds.

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3. Walking Too Long or Not Fast Enough

Walking Too Long or Not Fast Enough
© Aaptiv

Although any number of physical exercise is usually more useful than no physical exercise. Especially if you’re just beginning out, a slow walk that doesn’t make your heart rate up won’t improve your fitness levels the way a quick walk will.

As for the time of your walks, in common, you should try for 150 to 300 minutes of average-intensity walking a week or 75 to 150 minutes of powerful-intensity running per week for important health benefits, according to the Physical Activity Guidelines for Americans.

All walking is not designed equal: Walking is better than lying. But to get walking’s cardio, energy, and fat-burning outcomes, you require to push yourself a little harder. Keep a record of your speed with a free app, such as Strava or MapMyWalk, or a fitness-tracking gadget or just use a stopwatch or pedometer. 

How to correct this Walking Mistakes

How quick is fast enough? According to the January 2019 study, you should try between 100 and 130 steps per minute. This relates to moderate and energetic-intensity training, respectively. To know your rhythm on a walk, calculate your steps for 15 seconds, then multiply it by four.

4. Overtraining and Stuck in a Rut

Overtraining and Stuck in a Rut
© MyFitnessPal Blog

You do daily walk you have lost your interest in walking feeling exhausted, annoyed, always having aches and pains. You may be exceeding it or might get tired and lose enthusiasm in your walk if you go the particular route every day.


Change your walking on a daily basis to keep it exciting. Not only is it great for your mood and motivation, but it also changes things up for your muscles and joints. Watch for hills to add to your route. These can include energy and strength in thigh, hamstring, and glute muscles.

How to correct this Walking Mistakes

Don’t get stuck in walking the same path again and again, follow these tips:

  • Pick a day off at least once per week, plus take an easy day after a day with a long or hard workout. It allows your body to repair and build muscle. This helps you to save some strength to get you back on the ground again.
  • Sleep is also necessary for obtaining the complete benefits of your exercises. Make sure you are taking sufficient sleep. Keep an exercise tracking app or app that also helps you to records your sleep.
  • Balance walking with cycling and muscle building workouts. Walking mainly works on the muscles at the back of your legs i.e. the calves, hamstrings, and glute muscles. You can get off the track if you don’t do workouts that build your quads, such as squats, and lunges.

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5. Not Using Perfect Form or Leaning

Not Using Perfect Form or Leaning
© Vox

When you go for a walk next time, take care of your posture and the style your body moves. Are you slumped? Staring down at the ground? Bending your back? The perfect walking way can benefit you to walk longer and quicker. It also increases a high range of movement for your muscles. Also, you’ll avoid aches and pains linked with bad walking form.

You might have an arched posture from working on a computer all day. But don’t carry it on your walk! Try to raise your spine as if there were a rope pulling you up from the above of your head. 

How to correct this Walking Mistakes

Keep your body straight and shoulders in relax mode, chin up, and looking parallel to the ground. Your back should have a normal curve, do not push it into an abnormal way like tucked under or sticking out. Strengthen your abdominal muscles through situps and different workouts so you are able to keep yourself more upright. Let your arms turn from your shoulders rather than from your elbows.

6. Not Using Your Arms or Wild Arm Motion

Not Using Your Arms or Wild Arm Motion
© Better Homes and Gardens

It’s a type of walking mistakes to keep your arms still while walking or swinging them without bending them. It is normal to swing your arms while walking to balance it with your leg motion. If you hold your arms straight down at both sides while walking, you may see that your hands swell quite a bit while walking, particularly in hot weather.

How to correct this Walking Mistake

Use the correct walking arm movement. Turn your arms 90 degrees and rotate them freely back and forth opposite the leg motion Maintain your elbows near to your body and wave your arms often back and forward. As they come ahead, your hands should not meet the center line and shouldn’t come up higher than your breasts.

This arm movement will give strength to your walk. Your feet usually move only as fast as your arms. This movement lets you focus on strength from your rear leg without losing movement in front of your body.

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7. Walking With Your Head Down Looking at Your Screen

Walking With Your Head Down Looking at Your Screen
© Toronto-Star.

Stare at your phone while walking might make you in trouble. You might get injured without noticing what’s in front of you. Pedestrian injuries connected to phones because people usually get distracted by their phones or something else. Another reason is you are always gazing down, hanging your head down, and looking at your feet.

How to correct this Walking Mistakes

Good pose for walking supports you to breathe well and gives a straight body line to stop injuries to your back, neck, and shoulders. The right walking pose is to have your chin up while walking. Your chin should be parallel to the floor. Your eyes should concentrate on the road or path 10 to 20 feet ahead. By doing this you’ll avoid obstacles in the path.

While mobile phones give a wealth of knowledge and keep you attached, it’s perfect to keep yours mobile phones securely in a pocket while walking. Get Bluetooth earphones that let you to manage your music and receive calls while walking without requiring to handle your mobile phone.

8. Avoiding Hills or Walking Downhill at Last

Avoiding Hills or Walking Downhill at Last
© MapMyRun Blog

Walking in the hills isn’t always feasible, but if you see a hill, then go for a walk in them. Walking up an incline increases muscle strength that may get ignored when walking on flat ground.

Research in the journal Gait & Posture discovered that the movement in muscles such as your quadriceps, glutes, calf, knee, and ankle rise up to 635 percent when walking at an inclined surface, this means more toning power.

You can get the same gains by raising a treadmill’s incline about 9 degrees or constantly adding stairs to your walking habit. It gives reason to begin your walk running uphill and save the downhill part for the end when you’re extra exhausted correct? But, that could be dangerous for your muscles and joints too.

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Downhill walking is difficult to manage because of the strength of gravity dragging you down and the ‘eccentric’ muscle contractions needed to manage your movement. If you’re just starting a walking schedule, keeping all the downhill for the end would truly make you up for higher risk of injury.

How to correct this Walking Mistake

Be simple with the route you decide to walk. While many outside roads are compelled to have uphill and downhill segments, be convinced that the final part of walking isn’t completely on a declined surface

9. Tuned Out, Procrastinating, or Mind Wandering Entire Time

Tuned Out, Procrastinating, or Mind Wandering Entire Time
© Inc

If you regularly allow your mind to go free on your walks, you’re avoiding a chance to increase your mind-body relationship. Rather, regularly check in what various parts of your body are doing while walking.

Also, in doing yoga, stay aware of your breathing. A very simple mistake is that people don’t breathe sufficiently while walking. This will help you to hold your mind concentrated and relaxed, and you’ll breathe deeper into your lungs giving more extra energy to you.

You may want to jump into your personal music or podcast, but it could be risky if it’s too loud. If you want to listen, then listen to headphones that allow sounds from the outside. Also, set the volume low enough so that you can understand what’s going on around you.

Another reason can be linked to procrastinating, it is simple to procrastinate and avoid your walk. If you don’t have a set proper schedule it can be obvious to say, “I’ll start from tomorrow” or delay until you end up cutting your exercise or skipping it completely.

How to correct this Walking Mistakes

To avoid procrastinating, establish a daily routine, and give your best to adhere to it. Whether it’s rising up early or walking during your lunch hour, you’ll be likely to get your daily walk a regular portion of your schedule, if you establish a restricted time of your workout.

For more experience, while burning calories and testing your cardiovascular fitness, go for greener spaces. Many new types of research prove that people who workout outdoors feel less anxiety, depression, and tiredness than those who exercise indoors.

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10. Not Stretching After Walk or Walking Too Much Too Fast

Not Stretching After Walk or Walking Too Much Too Fast
© Harvard Health – Harvard University

Relax your leg muscles particularly your calves with a soft stretch when you finished your walk. It will benefit you to remain flexible. Don’t exceed your stretching, it might start hurting you and don’t jump. Keep each stretch for 10-20 seconds. Practice with a chair or a wall for maintaining your balance.

Also, Walking might look like an easy workout, but it’s likely to start off too hard and hurt yourself. This can happen if you double your distance too fast or ignore to let your body have a pause from time to time.

How to correct this Walking Mistake

When you begin a walking schedule, manage your mileage steady for two to three weeks. Then grow it lightly by nearly 10 percent and, again, stay steady for an extra two to three weeks. While each peoples fitness level, age, lifestyle, and complete health changes. We advise you to listen to your body and practicing this as a common guideline.

11. Losing Count or Overstriding

Losing Count or Overstriding
© Runner’s Blueprint

When you attempt to walk faster, a general direction is to extend your walk in front, moving out farther with your front foot. This starts to an awkward walk, hitting hard with the feet. Your legs hurt and you certainly don’t get any faster.

Counting the total number of steps or distance is important. That means you understand whether you’re reaching your walking goals or not. It also helps you to encourage you. People who traced steps took approximately 27 percent higher than those who didn’t. You can track your step with the help of a fitness app on your phone or with economical gadgets called a pedometer.

How to correct this Walking Mistakes

All of the strength of your walk starts from pushing with the back leg and heel.

  • More precise, quicker steps: If you are seeking to walk fast, focus on practicing shorter and quicker steps.
  • Turn through, push off: Imagine of really pushing through your step with your back foot and leg, making a great push off.

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12. Wardrobe Malfunction or The Wrong Walking Clothes

Wardrobe Malfunction or The Wrong Walking Clothes
© REI Co-op

Lying still for lengthy periods is linked with higher increases in health risks, even if you maintain dedicated exercises. Clothes that are too uncomfortable, tight, and heavy can make your walk offensive. Your walking cloth should be loose and comfortable to wear.

It’s because you can walk comfortably and you won’t get wet from sweating or humidity. You can remove a thin layer of your clothes as you feel warmer and add them when you feel cold. Don’t neglect to take hats, sunglasses, and sunscreen cream to guard you against the sun.

How to correct this Walking Mistake

For walking comfortable, dress in layers. The innermost layer should be of a cloth that will absorb sweat away from your body to dry. The following layer should be insulating—a shirt or sweater that can simply be removed if you feel warm. The outside layer should be a jacket that is windproof, and water-resistant in a cold and wet climate respectively.

Hats are important equipment to use while walking.They protect you from warming up faster. They protect the top of your head from the sun. It’s because that area is hard to apply sunscreen.

13. Using Ankle Weights During Walking

Using Ankle Weights During Walking
© Review Geek

In common, adding more extra weight to workout benefits you to burn extra calories and burn higher muscle. But that doesn’t precisely true for walking.

Strapping on a set of ankles weights and going out for your daily walk gives undesirable pressure on your lower-body parts. The extra weight pushes you to use your quadriceps and not your hamstrings according to Harvard Health.

This can begin to muscle imbalances and finally, damage. Since the weights strain on your ankle joint, it gives the extra risk of a tendon or ligament damages to the knees, hips, and back.

How to correct this Walking Mistakes

The fix on this is easy: Don’t use ankle weights while walking, particularly if you have any damages to your hips, knees, or ankles. The same works for weights you strap around your wrists.

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14. Not Drinking Enough or Drinking the Wrong Drinks

Not Drinking Enough or Drinking the Wrong Drinks
© The-Indian-Express

You don’t drink sufficient water before, throughout, and after walking. Also, were you going to drink soda instead of walk on your walk? You’ll receive too much sugar and extra calories that you need.

How about a sports drink? You apparently don’t need additional electrolytes if you’re only doing a gentle walk. The most reliable way to stay hydrated is when you exercise with water.

How To Correct This Walking Mistake

Drink a glass of water each hour during the day to remain hydrated. The best time to drink water during the walk is ten minutes before your walk. Also, drink a glass of water every 20 minutes, or only drink when you appear thirsty.

Avoid caffeinated drinks before starting your walk, they make you lose fluid, making you thirstier and head to inconvenient stops during the walking journey

We hope this article helped you to know about Common walking mistakes to avoid and how to fix them. You may also want to see our guide on What Too Much Sodium Do To Your Body, Salt Side Effects, and How To Maintain Hygiene In Intimate Area.

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