To reap mega-benefits from your walking program you need top-notch technique, says Janice Burdon, a walking coach from Hudson, Que. "People often think that any kind of walking will do it," says Burdon, who credits a serious walking program with helping her lose 50 post-pregnancy pounds. The truth is that sloppy style can hold you back if your goal is to tone your legs and hips, blast calories or boost your energy. Get the most from your workouts and take your walking to the next level by avoiding these four common walking mistakes.

Many walkers lean forward hunching their shoulders and therefore can't breathe properly, says Burdon. Instead, look ahead instead of down, lift your chest and keep your shoulders down and back. This tall position also helps prevent back, neck and shoulder strain and portrays confidence, adds Burdon. Toronto power walker Marilyn Dalzell attributes her shorter marathon and half-marathon finish times to improved posture. "I imagine myself suspended by a cord from the top of my head," she explains. "It lifts up my ribcage and makes me feel 50 pounds lighter!"

Taking steps that are too long is a common error, says Dalzell. "Big steps are less efficient, and your legs tire faster." Smaller steps keep the legs more perpendicular to the ground, requiring less effort. They also help prevent overworked and painful shin muscles, a common problem for fast walkers with a stride that is too long. To test your step length, count the number of steps your right foot takes in one minute, and challenge yourself to gradually increase it. Experienced walkers aim for a number between 85 and 90.