Get into your stride with power walking

Power walking is the latest fitness craze to grab the imaginations of people who want to get fit and into shape but are bored by the idea of going to a gym.

GMTV presenter Lorraine Kelly has brought power walking into the limelight with her fitness DVD, Walk Off The Pounds, which shows how she did just that.

It's the fact that power walking is suitable for everyone which makes it so appealing, says Nick Hancock, fitness instructor and personal trainer at Withdean Sports Complex, Brighton.

"It is very accessible," he says. "It is something anyone can do. It is very low impact and it gets you outside into the fresh air."

Nina Barough is the founder of Walk The Walk, the health charity which organises the Playtex Moonwalk and encourages women across the world to power walk marathons in their bras in aid of breast cancer research.

She says: "The benefits are huge. You do get results quite quickly.

"It really focuses on every part of the body. It's all-encompassing and it's quite addictive.

"Once women start seeing muscle tone and have more energy, they decide they want more of it."

Training tips to get you started. Nick Hancock has these tips to help you step out for fitness:

• If you do not do regular exercise it is wise to have a check up with your GP before you start, to ensure you are well enough to begin
• Start with an 'out and back' type of walk. If you are planning a half-hour walk, walk in one direction for 15 minutes then turn and walk the same route back. If you attempt a circular route it may actually be longer than what it looks on the map
• Build up your speed. If you are planning a 40 minute walk, start with a gentle pace for five to ten minutes to warm up, then up the pace for 20 minutes before dropping the speed for ten minutes to cool down.

Initially, you might not be able to walk at speed for a long period so you can increase the pace for five minutes, slow down to catch your breath and then increase the pace for another five minutes.

As your fitness increases, you will be able to increase the time you're walking at a fast pace

• You don't need to power walk every day - aim for 45 minutes three times a week
• Keep hydrated - take sips of water as you go
• Don't eat a heavy meal before you go out on a power walk. Have a light carbohydrate meal 90 minutes before and a light snack when you get back, such as a banana
• Invest in a pedometer to help you measure your walking.
• MORE EXPERT TIPS Fitness and power walking expert Jane Wake helped Lorraine Kelly prepare for the Flora London Marathon last year. Together they put together the Walk Off The Pounds fitness video.

Here Jane shares some of her power walking tips:

• Find some routes to walk which are safe. Walk little and often. Start with ten minutes five days a week. Then up it to 15 minutes and eventually to an hour five days a week, but it doesn't have to be an hour. Include two rest days
• If you can string together a sentence but can't sing a whole song, you are walking at the right intensity to be burn off 200 calories in half an hour on the flat or 300 calories uphill
• Use your core muscles - your deep abdominal muscles, your pelvic core muscles and your upper core muscles which are the muscles which hold your shoulders. Don't forget to use your bottom muscles either.
• Remember this mantra: Shoulders back and down, abs in, pull up through the pelvic floor, squeeze your bottom as your leg kicks back.
• The one mile test. Nina suggests this test: Find a running track which you can use for an hour or so. You can book a session on the running track at Withdean Sport Complex for £2.50. Alternatively, measure a mile in your car.

Warm up by spending five to ten minutes walking and stretching. Walk the measured mile at what is a fast pace for you. You should feel you are exerting yourself but can still talk.

This should give you a gauge of what distance you should start power walking.

Where to walk. Nick suggests the best places to power walk are those with nice scenery, which will make it a more enjoyable experience. Here are some of his suggestions:

• Hove seafront from Hove lagoon to Brighton Marina
• Stanmer Park. You can get a bus there and the park is flat with plenty of pathways
• Your nearest park - try Hove Park or Preston Park
• Devil's Dyke. Follow the South Downs Way and take in the scenery while being challenged with some hilly sections at the same time
• Cycle Routes. Brighton and Hove has a network of red cycle routes. Walk alongside these and they will take you along the seafront and right up London Road and to Withdean.
• Get the gear. You don't need to have special clothing for power walking but the right footwear is a must. A pair of power walking shoes will be designed for the sport but some people find running shoes are more comfortable.

Visit an expert running shop, such as The Jog Shop, George Street, Kemptown, Brighton (01273 675717) or Run, Blatchington Road, Hove (01273 770972) and their experts will advise you.

When choosing a shoe:

• Make sure area around your toe is roomy and high as you are continually pushing off
• Wear a bigger size than normal. Your big toes should be at least 1cm off the end of the shoes when you're sitting down, which might mean you need half a shoe size bigger
• Make sure it is a supportive, cushioned shoe
• Make sure it is soft and flexible
• Socks should come above the ankle. Trainer foot socks won't do.
• If you do want to buy specialist sports clothing choose items made from technical material which draws the moisture away from the skin, rather than cotton. Wear a sports bra for support.

To find out more log on to www.walkthewalk.org or call 01483 741430 for more information about power walking and taking part in marathon and half marathon events. The Playtex Moonwalk 2005 on June 18 is already full but volunteers are needed to help at the event. Call the organisers for information.