Say you are ready to go walking on a regular basis; is it as simple as getting there and putting one foot in front of the other?
Picking the right pace, wearing the right shoes, and knowing how long to go at it can help you get the most out of your walking workout.
There are certain things you can do when beginning a walking program that will help ensure you do so safely and in a way that maximizes the benefits you get out of it.
Whether you are physically active already or just starting out with exercise, here is what you need to know about starting a walking program; this includes setting that right pace, safety precautions to keep in mind, and putting together a training plan that is right for you.
Pick Your Pace
Every step you take counts towards your physical activity. However, increasing your walking pace and durations are how you can use walking to really boost your fitness.
You should aim for moderate intensity, sometimes referred to as low-intensity steady state exercise. This would be an effort where your heart rate and breathing are slightly elevated. A good gauge for monitoring this is your ability to talk but not sing.
Get the Right Gear: For Walking, the Right Shoes Matter
One of the best things about walking workouts is that you do not need any fancy clothing or gear. That said, shoes are one of the most essential elements. Although you wont need special shoes for easier walks versus for more brisk walking, you should look for a low-heeled running show. A lower heeled shoe helps with your forward momentum. Think racing flats rather than thicker-soled trainers.
If you have questions about what shoes are best for you, we recommend you go to your local running store, where an associate can assess your gait and help you fit with the appropriate shoe.
As for what clothes to wear, there is no need to buy a new walking outfit unless of course you want to because it feels inspiring or motivating. Otherwise shop your closet, pulling items that fit the criteria of being comfortable, breathable, and able to be layered, depending on the weather. Cotton fabrics are great for their breathability.
Tips for Staying Safe While Walking
Staying safe while on your walks is important. Here are five safety checks to make before walking.
- Leave your earbuds at home: Being aware of your surroundings is critical to staying safe when training outdoors. It is distracting and more difficult to hear approaching cars, animals, or people.
- Walk in the correct direction: You are not a car, you are a person, so walk facing traffic.
- Carry ID: A metal tag that you can customize to include information like your name, city, state, in-case-of-emergency contacts, allergies, and medical history, and attach to a band or a fitness tracker. Or slip your driver’s license in a running belt, secure pocket, or in your cell phone case.
- Make your habits known: If someone’s home, mention the walking route you are taking, and in general share with friends and family the routes you tend to walk. Avoid unpopulated areas, deserted streets, overgrown trails, and unlit streets.
- Make yourself visible: If you walk before dawn or during or after dusk, wear reflective clothing or shoes. You can also purchase light-up vests and armbands for high visibility. At any time of the day, it is a clever idea to wear bright colors, so you are more visible to drivers, bikers, and others on your routes.
Warm Up Ahead of Your Walking Workout
The appropriate warm up for a walk? Walking. In most circumstances, you can warm-up by simply walking at an easier pace at the start of your workout and build into a faster pace.
If you are planning on walking at a fast pace, it is recommended to do a few dynamic flexibility drills, such as leg swings (stand and hold onto something while swinging one leg in front and then behind you), hip circles, and walking toe touches. The idea is that you want to introduce some gentle movement to the muscles and joints you will be calling on during your workout.
A 4-Week Walking Training Plan
If you are brand new to walking workouts, the first step is determining your baseline.
If you have a step counter, wear it for a few days to see the average number of steps you are taking per day. You can increase this by 1,000 steps per day, slowly progressing your way up to 7,000 to 10,000 steps per day.
If you do not want to track steps, focus on duration. It is recommended to start by adding 10-minute walks on most days of the week and upping the duration of those walks by 5-10 minutes per walk per week. The goal would be 150 to 300 minutes (about 5 hours) per week of walking.
Plan for at least one day per week of a rest or active rest day for recovery.
Listen to your body. If you sense that you need a full day of rest from physical activity, spend the time you would otherwise spend walking to do something for you: meditate, read a book, or cook. Active recovery is doing a lighter version of the activity or a complementary activity. That might be going out for a slow walk where the goal is not to get your heart rate up or participating in gentle yoga or some light swimming.
So, over the course of four weeks, your walking workout plan would look like this:
Week 1
Day 1 Walk 10 minutes
Day 2 Walk 10 minutes
Day 3 Walk 10 minutes
Day 4 Walk 10 minutes
Day 5 Walk 10 minutes
Day 6 Rest or cross-train
Day 7 Walk 10 minutes
*The rest or cross-training day can be moved to any day that works best with your schedule
Week 2
Day 1 Walk 15 minutes
Day 2 Walk 15 minutes
Day 3 Walk 15 minutes
Day 4 Walk 15 minutes
Day 5 Walk 15 minutes
Day 6 Rest or cross-train
Day 7 Walk 15 minutes
Week 3
Day 1 Walk 20 minutes
Day 2 Walk 20 minutes
Day 3 Walk 20 minutes
Day 4 Walk 20 minutes
Day 5 Walk 20 minutes
Day 6 Rest or cross-train
Day 7 Walk 20 minutes
Week 4
Day 1 Walk 25 minutes
Day 2 Walk 25 minutes
Day 3 Walk 25 minutes
Day 4 Walk 25 minutes
Day 5 Walk 25 minutes
Day 6 Rest or cross-train
Day 7 Walk 25 minutes
Once you take that first step, you are on the way to an important destination – better health.
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