How to Speed Walk

Speed walking, often known as power walking, can give you a good workout, but it isn't as harsh on your body as running. Power walking or speed walking is the act of walking with a speed at the upper end of the natural range for walking gait, typically 7-9 km/h (4.5-5.5 mph). To qualify as power walking as opposed to jogging or running, at least one foot must be in contact with the ground at all times. Power walking/speed walking is often confused with race walking, which has rules to define what counts as walking fast and is also a popular Olympic level event.

Steps

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    Warm up.Warm up with a few calisthenics exercises such as jumping rope or jumping jacks for about five minutes. Choose a casual walk for five minutes for a low-impact option.
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    Stretch.Stretch your muscles to prevent injury. Perform calf, quadriceps, hamstring, hip flexor, shoulder and triceps stretches once your muscles have become warm enough to stretch.
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    Walk normally for 5 minutes. Focus on good posture.Place your arms in a 90-degree angle and keep your back upright.
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    Walk at a brisk pace, until you feel just a little short of breath. Pump your arms.Position your head in a neutral position that is in line with your spine. Keep your gaze looking forward and not at the ground.
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    Cool down.Open your mouth slightly to ensure proper breathing. Tighten your glutes and abdominals.
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    Stretch again.
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    Step with your heel first and then distribute your weigh onto your toe while using your hips to push you forward.
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    Alternate arms and legs forward to maintain walking in a straight line.
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    Cool down by slowing your pace and dropping your arms by your side. Continue decreasing your pace until your heart begins to gradually return to normal. Stretch each muscle for 20 to 30 seconds each.

Tips

  • Do not bring arms across the body; arms should move in a forward direction. Wrists should pass your hip bone when moving them back and forth. Do not swing your elbows higher than your breast bone.
  • Do not walk with hand or ankle weights. Adding weights to your walk will not increase the calories burned, but may cause injury to your joints, tendons and ligaments.

Warnings

  • Do not walk fast after taking main meals or after eating or drinking too much.
  • Do not walk in crowded areas such as markets or malls etc.

Things You'll Need

  • Walking shoes
  • Comfortable clothing

Article Info

Categories: Walking for Fitness