Keep Your Body Aligned: Jogging and Power Walking Tips

At Living Touch Massage, we know the importance of a healthy routine. Jogging and power walking are fantastic ways to get your heart rate up and burn calories, but it's crucial to prioritize proper form to avoid injury. Here are some extended tips to keep your body aligned while you hit the pavement:

Sole Support: Invest in the Right Shoes
Running and walking both put stress on your feet and ankles, which can travel up your legs and cause lower back pain. Fight back by wearing shoes specifically designed for your chosen activity. Don't skimp! Change your shoes regularly, typically every 300-500 miles for running shoes and every year for walking shoes. Consider having a separate pair specifically for your workouts. Proper footwear provides cushioning, arch support, and stability specific to the demands of jogging or power walking.
Uneven Terrain? Be Mindful of the Grade
When you're out jogging or power walking, pay attention to the incline of the road. It's easy to overlook, but even a slight crest can have consequences. As you walk or run on an uneven surface, one leg is often lower than the other. This can lead to imbalances in your hips, knees, and even your neck over time. To avoid these issues, prioritize flat paths whenever possible. If you must walk on an incline, try to alternate directions on your route so that each leg gets equal work on the incline and decline.
Level Up Your Walk: Seek Flat Surfaces
While nature trails might seem like a scenic alternative to sidewalks, they often come with uneven terrain. This can be a nice occasional change of pace, but for consistent exercise, it's generally better to stick to level surfaces like sidewalks or tracks. This will help you maintain proper form and reduce the risk of developing pain in your back, hips, and knees.
Listen to Your Body: Warm Up, Cool Down, and Stretch
Just like any workout, proper warm-up and cool-down are essential for jogging and power walking.  Dynamic stretches like leg swings, arm circles, and lunges will prepare your muscles for movement and help prevent injuries. After your workout, dedicate time to static stretches that hold each pose for 20-30 seconds to improve flexibility and reduce muscle soreness.
Form Matters: Maintain Proper Posture
While you're out there, focus on maintaining good posture. Here's the key:

• Stand Tall: Keep your core engaged and your shoulders relaxed but back.
• Head Up: Avoid looking down at your phone or the ground. Look straight ahead, keeping your gaze about 10-20 feet in front of you.
• Pump Your Arms: Swing your arms at a 90-degree angle, moving them back and forth in rhythm with your legs.
• Stride It Out: Take purposeful steps, landing on your heel and rolling through your foot to your toes with each step. Avoid overstriding, which can cause knee pain.

Hydration and Fuel: Stay Nourished
Don't underestimate the importance of staying hydrated! Drink plenty of water before, during, and after your workout. You may also want to consider a sports drink for longer walks or jogs, especially in hot weather. Additionally, fuel your body with a healthy snack beforehand and replenish your energy stores with a balanced meal afterward.
Living Touch Massage: Here to Help You Keep Moving
Whether you're a seasoned jogger or a power walking newbie, prioritizing proper form is key to preventing injuries. By following these tips and listening to your body, you can keep your walks and jogs enjoyable and pain-free. And if you do experience any discomfort, Living Touch Massage os here to help. We can provide targeted relief, identify areas of tightness that may be contributing to pain, and offer advice on how to prevent future issues. Let's keep you moving comfortably!

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