It’s no surprise that walking is so popular. You can do it anywhere and only need a good pair of shoes. Try these tips to get the most out of your next walk.
Sometimes people are so excited to start a new activity that they are too aggressive and get injured. Follow the 10% rule. You should try to increase your mileage or frequency by no more than 10% every week. If you do feel soreness, pull back a bit until you’re feeling better.
2. Picking Up The Pace
The Centers for Disease Control and Prevention define “brisk” walking as three miles an hour or faster. If you want to increase your speed, take SHORTER strides.
3. Swing It
Once you’ve picked up your pace, put your arms to work. Hold them at roughly 90-degree angles by your side and move naturally: opposite arm with opposite leg. Do NOT pump across your waistline.
4. Be Careful When Adding Tools
Avoid walking with weights, that can actually cause injuries. Instead walk with walking poles or a walking vest. Poles can help you walk faster and employ your core muscles. A can make your walk a bit more challenging because of the added weight.
5. Mix It Up
- It’s easy to get stuck in a rut when walking. Vary your route so you only walk the same course one or two times a week. Walk some paths that contain hills and walk up and down several times. On other days, choose a straight path
- Add music to the mix. Studies show that music can help you perceive the exercise as easier and not as long
- Change your intensity. Try interval training. Increase your speed then take a minute to recover