Walk your way to fitness

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In most areas and seasons, running shoes made with nylon mesh and suede or split leather will offer the best combination of ventilation and support. Avoid those with long studs or "waffles" on the soles, though . . . they'll tend to scuff and catch on small obstructions. Be sure, too, to select a shoe that has a generous heel wedge, to avoid overstretching the Achilles' tendon while walking briskly.

Finally, remember that your shoes should feel perfect when you don them in the store. Don't count on stretching or "breaking in" to alter the fit . . . more than likely it's your foot that'll become painfully altered in such a process! Athletic shoes generally come in standard widths, so simply buy yours a halfsize larger if the pair you first try on feels narrow.

Stand up in your prospective walkers . . . there should be a thumbnail's distance between your longest toe and the very end of the shoe. Stroll around a bit, keeping in mind that footwear shouldn't slip on your heel as you move. When you've found a good pair of shoes, your feet will know it. Trust them.

FROM THE ANKLES UP

There aren't any rules governing what you wear above your shoes and socks (indeed, that nontrendiness is one of the nicer aspects of this sport), but since you will be moving briskly, lightweight apparel is recommended. Shorts are probably the most comfortable choice from spring through fall . . . and don't worry about the looks of your legs: Walking will soon have them in top condition!

In cool or foul weather, wear clothing in layers, placing cotton or wool next to the skin (they're the most absorbent) and progressing outward to rain-repellent nylon as the day requires. Thus a typical walking outfit might consist of jeans or shorts, a T-shirt, a sweat shirt, a nylon windbreaker, a pair of gloves, and a cap. The outer layers can then be removed in stages as your body (and/or the weather) warms up.

It's also important to wear reasonably light and loose-fitting clothes. Such garments will allow you plenty of movement . . . and help promote the evaporation of perspiration.

WALK THIS WAY

If you're like most folks, you probably haven't ever given much thought to how you walk, even though a person's stride is nearly as unique as his or her fingerprints or voice. (Most people can easily identify the sound of their loved ones' footsteps.)

Many individual mannerisms, however, aren't appropriate to brisk, recreational walking. For example, notice how you plant your feet. Do they turn out or in drastically? If so, try marching along a painted line in a parking lot, placing your feet parallel to the stripe on either side and pushing off from the ball of the big toe with each step. Or put one foot in front of the other right on the line (it sometimes helps to pretend that you're walking a tightrope). This sort of practice will help you develop an efficient gait . . . similar to that used in Olympic competition by race walkers.

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