Walking Injuries and Prevention Print 10 Worst Pieces of Walking Advice That Could Hurt You Don't End up in Disaster Following Bad or Outdated Advice By Wendy Bumgardner Updated August 07, 2019 Medically reviewed by a board-certified physician More in Walking Injuries and Prevention Walking for Weight Loss Treadmill Walking Long Distance Walking Beginners Walking Shoes Walking Fast Gear and Clothing Pedometers and Fitness Bands Clubs, Partners, and Programs Treadmill Workouts View All Everyone thinks they know how to walk and how walkers should train for long walks. But their advice may be dangerously off the mark. It may be outdated or it may apply to other sports, but not to walking. Take the bits of advice below with a grain of salt. 1 Drink, Drink, Drink (Outdated Advice) Manuela Larissegger/Cultura/Getty Images Yes, you need to drink water before, during, and after a walk. But you can overdo it on a long walk if you constantly drink water and don't balance it with salt. That can lead to water overload and hyponatremia (dilution of salts in your body) on an endurance walk such as a half marathon or marathon. Hyponatremia can produce heart arrhythmias and has resulted in deaths at marathons. The current advice for distance walkers and runners is "Let thirst be your guide," and drinking when thirsty rather than forcing water at every opportunity. For those training for a distance event such as a half-marathon, marathon, or walking the Camino de Santiago, use one day of training to weigh yourself before, during, and after your long walk. If you are getting your hydration right, your weight will remain constant. If you gain weight, you are drinking too much. 2 You Don't Need Sports Drinks (Bad Advice for Long Walks) © Ethan Miller / Getty Images Sport Many walkers avoid sports drinks for many reasons. They don't like the taste. They want to reduce calories. It may upset their stomachs. But sports drinks such as Gatorade and Powerade contain salts and sugars that are needed when walking for over an hour, especially in sweaty weather. These ingredients also help your body absorb the water faster to prevent dehydration. The International Marathon Medical Director's Association recommends using undiluted sports drink for hydration after the first 30 minutes of exercise. Otherwise, you risk dehydration and/or hyponatremia. 3 You Don't Need to Eat Before Walking (Bad Advice) Wendy Bumgardner Some people have a theory that if you start on empty, your body will burn even more calories and/or fat. But often you will find that you can't exercise as intensely if your body is already out of fuel, so the net effect is that you go easier or stop sooner and burn fewer total calories. Walkers may have metabolic syndrome or undiagnosed diabetes. Exercising without having had a light breakfast could upset their blood sugar levels enough to result in a medical emergency. Having a light meal so you don't start on empty is a good tactic. 4 You Don't Need to Train; It's Just a Walk (Bad Advice) John Moore / Getty Images News If you haven't walked a 5K charity walk recently, you might not think it worth training for. What could go wrong, it's just walking, right? Then you end up walking faster than planned in the excitement or to keep up with friends. Soon you feel the pain of shin splints and even develop blisters. Even worse, you might get a stress fracture or plantar fasciitis and need medical care. These are problems you can avoid if you take a few weeks to train to walk with good form, build up your walking muscles, and toughen your feet. The answer to how far you can walk without training isn't the answer to how to get there feeling great without any injuries. This is doubly true for training for the half marathon or training for the Camino de Santiago. 5 Just Walk as Far and as Fast as You Can (Bad Advice) PBNJ Productions/Blend Images/Getty Images When training for a walking event, walkers may think they can cram any practice into the last couple of weeks before the event. But walking is an endurance exercise. As with any exercise, you should increase your time, distance, and intensity gradually. This will help prevent stress fractures and plantar fasciitis. Training gradually has almost magical effects in increasing your endurance, stamina, and walking ease. Doing too much too soon can end your dreams of a half marathon or marathon this year. Start right with a 10K Walk Training Schedule for Beginners. 6 Wear These Weights to Burn More Calories (Bad Advice) Oleksiy Maksymenko/Getty Images Nature didn't design us with 5-pound feet and 3-pound wrists. Adding extra weight at these points increases the stress on your ankles, shins, knees, hips, elbows, shoulders, neck and back. Not in a good way, but in a way that can give you repetitive strain injuries, poor walking posture, and lasting aches and pains. The right way to burn more calories while walking is to walk farther and to walk faster so you can walk further in the same amount of time. Fitness walking poles are a better tool to increase the calories you burn per mile while reducing stress on your joints. Just say no to anything that adds weight to your feet, hands or wrists. 7 Just Wear Your Old Shoes (Bad Advice) Wendy Bumgardner © 2012 As athletic shoes age, they lose their cushioning and support. Going out for a long walk with old, dead shoes can lead to shin splints, plantar fasciitis, iliotibial band syndrome, and stress fractures. After 500 miles, your shoes might still look good but they are due for replacement. You can really feel the difference if you slip into a new pair of the same style. Simply adding insoles won't solve this problem, either. 8 Trust This Map (Bad Advice) Wendy Bumgardner Some of us love maps, and now smartphones ensure you have a map handy whenever you want one. But when it comes to safety, rely on your eyes rather than the map. Google or Apple Maps may give you walking route directions that don't include safe crossings or sidewalks. No map is perfect, and printed maps traditionally include intentional errors (traps) to allow them to find unauthorized copies. Don't walk off a cliff following a map, GPS, or walking directions. Use your eyes and judgment and look both ways before crossing a busy road. It's only your life at stake. 9 Wear New Shoes (Bad Advice) Westend61/Getty Images Every pair of shoes needs a break-in period where you wear them for a few shorter walks before taking them on a long walk. Even when wearing the exact same model, there are small differences that can lead to aches and pains, blisters and black toenails if you wear them on a long walk before breaking them in. The worst-case scenario is wearing a new pair of shoes on a half marathon or marathon without a break-in period. The new shoes may be the last straw leading to a stress fracture, muscle tear or other major problem during the event. 10 Don't Worry, Fluffy Loves Everybody (Bad Advice) Jonathan Kirn/The Image Bank/Getty Petting a stranger's dog as you meet along the walking path is always a risk. An uninvited touch may result in a bite. Even if the dog's human companion says it is OK to pet the dog, proceed with caution. Encounters can go badly, and you may end up needing stitches. It is even more difficult to know how to deal with an excited dog running off-leash without the owner in sight. Was this page helpful? Thanks for your feedback! Looking to start walking off the weight? Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Email Address Sign Up There was an error. Please try again. Thank you, , for signing up. What are your concerns? Other Inaccurate Hard to Understand Submit Article Sources Timing Your Pre- and Post-Workout Nutrition. EatRight.org Academy of Nutrition and Dietetics. http://www.eatright.org/resource/fitness/exercise/exercise-nutrition/timing-your-nutrition. American College of Sports Medicine Position Stand: Nutrition and Athletic Performance. Medicine & Science in Sports & Exercise. 2009;41(3):709-731. doi:10.1249/mss.0b013e31890eb86.