Speed Walking Tips

Kaleena Lawless

Personal Training Specialist
www.kalisthenixfitnessblog.com

During the past week, I have been speed walking hills, instead of the usual morning jog. The first difference I noticed was that while I did not sweat nearly as much as running, my heart rate soars out of control! To give you an idea of the difference, my jogs take my heart rate to a max of 130, whereas the walks were measuring in between 150 and 160!

Speed walking there

It is amazing how easy it is to believe you are well conditioned in all areas of fitness, and then do something your body is not quite used to, just to see where your training weaknesses lie. I walk all of the time, but never up a hill, at over 4 miles/per/hour for 30 minutes straight!

Not to mention how tired it made me. You know that feeling after a day long hike? That is how I felt after my first speed walking workout. Considering I walked for less time than my usual runs (and they do not tire me at all!) I think these walks should be a part of my regular fitness rotation.

Here are some speed walking tips:

1. Concentrate movement from the core.

Keep your back straight, your abs tight and imagine your legs and arm are being propelled by your midsection. This means that every movement is very intentional. Your body is moving like a machine. When the left leg is out the right arm is out and vice versa. It is important to keep this form for the most effective workout possible, core strengthening, and injury prevention.

2. Swing your arms.

Speed walkers swing their arms for extra cardiovascular conditioning, and balance. Using your arms allows more blood to be pumped into the heart. Using light 1 or 2 lbs is debatable. Some people believe it will give you a repetitive strain injury. For the most part, I believe this too. Using weights should be strictly for strength training, not cardio. However, using very light 1lb weights when speed walking does help you to keep your arms swinging, and to stay sweating. There is no doubt about that. Using them sparingly, every few workouts will do no harm.

3. Use an incline.

Walking up hills, or on an incline is more challenging, and helps to cushion impact. Walking on flat terrain, or even worse, downhill is extremely hard on the joints. If you are walking downhill, swivel your hips and bend your knees. This will help to strengthen the lower back and prevent shin splints.

Speed walking is fantastic for people who cannot run due to injuries, obesity or weak leg muscles. It is also a great way to cross train, to switch up your running routine periodically for better overall results.

Try It!

 
Sort by
  • jhon says
    I was taking a gander at some of your posts on this site and I imagine this site is truly enlightening! Keep setting up.. Industries
  • jhon says
    It was thinking about whether I could utilize this review on my other site, I will interface it back to your site though.Great Thanks. educationdetailsonline.com
  • jhon says
    Hi I am so charmed I found your online journal, I truly found you by error, while I was watching on google for something else, Anyways I am here now and could simply get a kick out of the chance to say thank for a huge post and an inside and out enlivening site. Kindly do keep up the considerable work. Jewellery
  • jhon says
    I experience considerable difficulties my considerations on substance, however I truly felt I ought to here. Your article is truly awesome. I like the way you composed this data. Hotels
  • jhon says
    This is such an extraordinary asset, to the point that you are giving and you give it away for nothing. I adore seeing sites that comprehend the benefit of giving a quality asset to free. It is the old what circumvents comes around schedule. Kids health
  • julia says
    Extremely pleasant article, I delighted in perusing your post, exceptionally decent share, I need to twit this to my devotees. Much obliged!. career builder
  • BachJohann says
    I might want to say this online journal truly persuaded me to do it! Much appreciated, great post. online no credit check usafastloans.biz
  • BachJohann says
    Here are a couple of things that males fear in relation to vibrators. ESCORTS IN LAHORE
  • BachJohann says
    Very interesting blog. Alot of blogs I see these days don't really provide anything that I'm interested in, but I'm most definately interested in this one. Just thought that I would post and let you know. ویزای تحصیلی انگلیس
  • New Member says
    I really appreciate this wonderful post that you have provided for us. I assure this would be beneficial for most of the people.Roblox Promo Codes 2018 Not Expired

Post your comment

Want to have your say?

It's quick, easy and 100% free.

  •  

Features

Endorsed Events

  • SpringBreakFIJI SpringBreakFIJI

    Secure your motivation for the year by locking in SpringBreak in Fiji, your own exclusive island

  • The Fijian Cup The Fijian Cup

    The Pacific Touch Rugby festival (Fijian Cup and Kava Cup) is underway on November 2, 2017 and with support from Touch Fiji and...

  • Rock Island VANUATU Rock Island VANUATU

    From a fully chartered resort, an incredible line up of Kiwi musicians and Rock legends flown in you'll find nothing close to...

  • Summit FIJI Summit FIJI

    Summit FIJI aims to revolutionise how businesses can approach conferences, corporate retreats and team building weekends