Couple offers easy steps to walking for health

Everybody knows how to do it, and starts at an early age. Butuntil recently, few people walked for their health.

But Don and Debbi Lawrence, a husband and wife team ofOlympic-quality racewalkers, are determined to get couch potatoes andeven former runners in step with walking as a sport, using the armsand hips as well as the legs.

"There are just so many health benefits of racewalking," saidDon Lawrence, 29, who qualified as a third alternate for the Olympic20K walking team in Seoul.

"It provides a good cardiovascular workout if done three or fourtimes a week, without all the pounding that you get with running,"and burns calories and tones muscles, he said.

"For women, there's the added benefit that it fightsosteoporosis, because it's a weight-bearing exercise," said Lawrence.

Debbi Lawrence, 26, who gained national attention in 1982 as arunner, switched to racewalking after a knee injury and has beensetting records ever since. She finished first in the 10K women'sdivision during Olympic trials in July. There is no women'sracewalking event in the Olympics, but it may be considered for 1992,Lawrence said.

The Grandview, Mo., couple hold walking clinics, coordinate theKansas City Walkers Club, which has 600 members, and manage anathletic specialty store.

Walking is one of the fastest growing sports in this country,Lawrence said. Many people walk in their neighborhoods, parks andshopping malls.

Lawrence offered these steps to better walking: Set a goal. Maintain a consistent schedule, beginning with 20minutes of walking three to four times a week. As your conditioninglevel increases, gradually build your walking time. Wear proper footwear. Athletic walking shoes have the bestcombination of cushioning and support. Choose shoes made of a light,breathable material, such as nylon and suede. A lightly cushionedmidsole will provide adequate shock absorption for the body, while abeveled heel will assist in the walking motion. Maintain flexibility. Prepare muscles for walking with gradualwarm-up and cool-down stretches. Use slow movements and hold eachposition for 5 to 15 seconds. Use proper techniques. Concentrate on developing good technique,and speed will follow naturally:

1. Swing arms close to body at 90-degree angles.

2. Plant heel first with toe up a 40-degree angle.

3. Hips move front to back. Walk in a straight line tofacilitate this motion.

4. Straighten knee at foot plant and pull the ground beneathyou.

5. Maintain good posture.