Walking is one of the simplest and most enjoyable ways to stay active, whether it is a lunchtime loop around the office or a longer walk at the weekend. But on longer walks, your feet, knees or hips might start to feel it, especially on hills. The right shoes, a few small changes to how you walk, and sometimes a pair of poles can help you walk further, more comfortably.

Why longer walks can feel harder on your body

Each step sends some force through your feet, ankles, knees and hips. On a short walk, your body handles this easily. On a longer walk, or on hills and uneven ground, it adds up.

Walking downhill is often the hardest part for your knees. Your thigh muscles work hard to slow you down with each step, and your knees take more load. That is why many people feel downhill sections more than uphill ones.

Choosing your shoes

Good shoes make longer walks more comfortable. Something to look for:

• Shoes that fit well, with room to wiggle your toes and a heel that does not slip.
• Some cushioning in the sole, especially for walking on pavements.
• Good grip for uneven or wet ground, such as walking boots or trail shoes for countryside walks.
• Shoes you have worn in on shorter walks before taking them on a long one.

It is worth checking the soles of your shoes now and then. Worn-down soles offer less cushioning and grip.

Walking technique and arm swing

How you walk can make a difference too. Some things to try:

• Stand tall and look ahead, rather than down at your feet.
• Let your arms swing naturally from your shoulders, keeping them relaxed.
• Take steps that feel comfortable, rather than reaching far forward with each one.
• Let your foot roll from heel to toe.

A natural arm swing helps you keep your balance and rhythm, especially as you speed up.

Using walking poles

Walking poles can be really useful, but the research shows they help most in specific situations. One study found that using poles while walking downhill reduced the load on the knees by between 12% and 25%. That is because some of the effort is shared with your arms, and you tend to lean slightly forward.

On flat ground, though, the evidence is more mixed. Studies of Nordic walking on the flat have found little reduction in knee load compared with walking without poles. Poles still add stability on uneven ground and help work your upper body, so they are worth trying if you enjoy them.

If you use poles, setting them to a height where your elbows are bent at roughly a right angle on flat ground is a good starting point. Shortening them slightly for uphill sections and lengthening them for downhill sections can help too.

Tackling hills

Hills are where small changes make the biggest difference. Something to try:

• Going uphill, shorten your steps and lean slightly forward from your ankles.
• Going downhill, take shorter steps and keep your knees slightly bent.
• Slow down on steep downhill sections, rather than letting gravity speed you up.
• Use poles on downhill sections, where they help your knees most.

Strong calf and thigh muscles make hills easier. If you would like to build strength for hillier walks, VIDA has short videos of heel raises and lunges you can follow at your own pace.

Building up your walks

If you are planning a longer walk than usual, building up gradually helps your body adapt. You could add a little extra distance or a small hill to your regular walks over a few weeks. Over time, longer walks start to feel more comfortable, and you get to enjoy more of the view.

What to take away

• Choose well-fitting, cushioned shoes with good grip, and wear them in first.
• Stand tall, look ahead and let your arms swing naturally.
• Use walking poles on downhill sections, where they help your knees most.
• Take shorter steps going up and down hills.
• Build up to longer walks gradually.

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