What the expert says...
Nina Barough founded Walk The Walk Worldwide, the health charity that organises the Playtex MoonWalk. She advises...
Get the right shoes
If your feet hurt, everything hurts. The beauty of power walking is that the only kit you need is a good pair of walk-specific shoes that are padded and cushioned in all the right places and will support you comfortably mile after mile.
Variety keeps motivation
Plan your route so you know where you are going and how far. It's more interesting if the route is circular, and even better if it runs through a park. Plan two or three different routes of different distances for variety.
Set a goal
Depending on your fitness, your goal could be three miles or a marathon. Once you have set the goal, break it down into small, achievable pieces, so you can celebrate success on a weekly basis.
Keep bending
Stretching before, during and after a power walk is essential, and will make a huge difference to your flexibility and comfort. If you do it properly, it can be really enjoyable and give you a great sense of wellbeing and coordination.
Use your arms
Often, people do not realise that it is the arms that control the speed. The more you work them, the faster your feet will go. To get a really good pace, work on using your arms and taking a shorter stride, adding more steps to your mile.
Make it your time
I love walking alone and find it quite meditational, but I also love walking with friends - as long as talking doesn't slow down my feet.
Start stretching in bed
Lying on your back, point your toes down the bed and away from you, which will give a good stretch on your shins and the front of your legs. Then point your toes up and feel the stretch on your calves. A fantastic way to start the day.
Getting started
Active travel
Swapping one trip by car, bus or other transport a day for doing the journey on foot is one of the simplest and easiest ways to get walking. Some good in-car satellite navigation systems show walking routes, detailing the exact distance and the time it will take you.
Pedometer power
Wearing a pedometer for at least three consecutive days - including at least one weekend day - to establish average daily number of steps can be a real eye-opener as to how much walking you actually do or don't do. Aim to increase this daily average by 5-10% each day for a week. A daily accumulated step count of between 7,500 and 10,000 is a good target to aim for. When choosing a pedometer, make sure you get a good one - some models have an error rate of more than 58%. A 3% level of error is the industry standard but, best of all, look for a model with only a 1% error. See essentialfitness.co.uk.
Do it together
You'll find advice, support, walking routes and information on walking groups for both beginners and experienced walkers from the Ramblers Association (ramblers.org.uk).
Fancy a challenge?
Sign up for the 10th Anniversary Playtex MoonWalk in London (for breast cancer awareness) on May 19 2007 (walkthewalk.org). Choose to walk a half or full marathon at night in a decorated bra.
Find a route
If scenic walking is for you, visit walkingworld.com, which features a database of 3,000 British walks with printable Ordnance Survey maps, detailed photographs and helpful tips for every major decision point on every walk.
The gear
Your footwear will be the most important asset. Merrell, Salomon and Meindl are popular brands for hill and mountain terrain, while Adidas and Reebok cater for more recreational pursuits. If you want the best, invest in a pair of MBTs, providing core stability for your ankles; they improve posture and have been shown to reduce joint forces by 200-300%. For stockists, visit swissmasai.co.uk.
Lightweight waterproof outerwear is essential for keeping you dry, while technical base-layers and fleeces will keep you warm in cold weather. You'll find a wide selection at Ellis Brigham (ellis-brigham.com). Casall fitness wear, available at Sweaty Betty and online at sportswoman.co.uk, offers a younger, more fashionable look. A baseball cap or hat with a peak, while not essential, is useful to shield your eyes from drizzle or sunlight.
Walking poles used in Nordic walking (from outdoormania.co.uk) are particularly beneficial for older people. Research from Brighton University has shown that Nordic walking with poles burns 25% more calories than normal walking at the same speed.
The downside
Walking too slowly is the main reason individuals become disillusioned, because they feel results take too long. For health and fitness improvements, we're not talking a dawdle around the shops: you need to walk with pace and establish your breakpoint.
Bad weather: Sadly, the British weather means you can expect to get wet. However, according to the Met Office, East Anglia is your best bet for a dry walk - last year there were only 115 days of rain compared with 200 days in the west of Scotland.
Fashion faux pas: Walking to work in your skirt and trainers is not the best look, but you can always slip into your heels once you get there.
Upsetting the neighbours: If you want to keep on the right side of Madonna and Guy Ritchie, you probably wouldn't walk across their estate in Wiltshire - on the other hand, 100 acres of it is classified as open country by the Countryside Agency.
Sore shins: Inflammation of the anterior tibialis muscle at the front of the shin is common when walking distances on hard surfaces are increased. Minimise it by lying on your back, with your feet flat on the floor. Lift your toes off the floor, drawing them into your shins.
