American Birkebeiner

The majority of readers who visit this site are skiers looking for articles to improve their skiing and fitness. Most utilize endurance activities, (paddling, cycling, roller skiing, running, hiking, etc.) strength, and flexibility exercises as a means of accomplishing these goals.

What about walking? To suggest walking to a skier is like asking them to take an extra rest day! Where’s the burn? Where’s the sweat? Where are the endorphins?

But walking (when done with purpose) should be an integral part of a conditioning program. Walking improves hip flexibility, movement symmetry, and aids in post exercise recovery. All are important components for improving fitness and preventing injuries.

So what are the secrets of (purposeful) walking to improve fitness and skiing?

1. Walk with good posture. Imagine that you are balancing a tray on your head and then press the tray to the sky. Hold form. Walking with good posture improves balance and keeps the body symmetrical by utilizing muscles not used in many endurance activities. Core stabilization is also improved. One foot should be in contact with the ground at all times.

2. Go fast. Measure a mile course (a high school track works best) and time yourself for one mile. Record you time and try to improve it. Then add miles (2-4) trying to maintain and improve your pace. Remember that one foot should be on the ground at all times. Build yourself up to see how fast you can walk four miles. This will improve your endurance and again promote movement symmetry.

3. Use an active arm swing. Observe your arm swing when walking. Is it symmetrical? Do both arms swing the same distance forward and backward? An offset arm swing indicates movement asymmetry. This is common in skiers who have a dominant ski side and use that side frequently. Correcting your arm swing improves movement symmetry and flexibility.

4. Walking increases blood flow reducing muscle soreness and returning the body to pre exercise levels, an important component of recovery. Walking after exercise and during the day lengthens tissues that have lost their length from ski like activities and improves metabolism by increasing circulation.

The benefits of walking are often overlooked. Walking improves core stabilization, movement symmetry, endurance, flexibility, and recovery. Not many single exercises can make the same claim. To improve skiing and fitness improve and expand your walking. When done with purpose it is very challenging and will give you the “Edge” in achieving your fitness and skiing goals. Make it a habit.
 
Jay Tapper is owner of ActivEdge LLC. ActivEdge specializes in safety, fitness, and ergonomic programs for business and industry. ActivEdge also provides personal training services. Jay is a NASM Certified Personal Trainer and Corrective Exercise Specialist. For further information contact Jay at 218-393-8767 or www.Activedgewi.com.