Am I Jogging and Walking Correctly?

Proper Technique
A jogger or walker should strive for proper technique or a method of performance that is both effective in improving aerobic endurance, and spares much needless pain. Foot contact, arm and shoulder position, and height of knee lift, are 3 areas to consider when evaluating your style. The style of foot placement you utilize will relate to your physical condition, and the type of activity you are performing - walking, jogging, (fast or slow), running or sprinting. Generally, style and foot placement are natural and changes may evolve as your participation level progresses.
1. Foot Contact
A. Forefoot Style
Running on your toes, or the balls of your feet is the "Forefoot" style. It is the characteristic technique of sprinters, utilized where speed is the essence. Although this method does produce power and speed, it is exhausting and requires previous intensive training. It is not an efficient method for the jogger or walker.
B. Heel-Toe Style
The heel-toe stride involves the heel touching the ground first, followed by a rocking motion to the front of the foot. Proper training shoes greatly absorb the heel-ground impact. This jogging technique is slower and has less powerful results than the forefoot style, but is not as physically exhausting, and is often used over longer distances.
C. Flat-Foot Style
The easiest way to jog is placing all parts of the foot flat on the ground at the same time. It is a slower technique, and less powerful than the previous methods, but is a popular style with beginners, or older participants whose joints are more sensitive.

Function, Advantages and Disadvantages of the 3 Types of Stride

2. Arms and Shoulders
A. The angle of the upper arm and forearm should be 90° , to aid in forward propulsion.
B. Relax arms and hands throughout the program as much as possible.
C. Avoid swinging the arms and shoulders across the chest. Rather, swing the arms straight forward and back and not above the upper chest area, to assist in a faster, smoother stride.

3. Knee Height
A. The knees should not rise higher than a 90° angle, however, a 45° angle is adequate. The angle behind the knee will differ according to your body structure.
B. Ensure that knees are lifted straight up and down, and not turned inward or outward, in order to avoid injury to the ankles or knees.
C. Be sure to extend the legs for a smooth, longer stride. In order to obtain the best technique, all movement of the head, arms, shoulders, and legs must be executed in a co-ordinated fashion. Ask a friend to observe, and evaluate your style. Don't wait too long because the earlier you detect the errors, the easier they are to correct!