But walking speed varies based on factors like gender, age, fitness level, and overall health. TM 21 Six-Week Beginner Walking Plan This six-week program is for the beginner walker who wants to improve overall health and increase energy. Am J Clin Nutr. When you first add speed-walking techniques to your routine, slowly work your way into it by alternating between a few minutes of fast walking and a few minutes of a gentler walking style. One foot is in contact with the ground at all times, and racewalkers use arm motion to enhance their speed. J Sports Sci. A large study showed that you could reduce your risk of early death by as much as 30% with a brisk 20-minute walk each day. See how to do this workout and then extend it to a 30-minute brisk walk as is recommended for daily exercise. If this sounds like a good fit for you, read on to explore the different types of speed walking and what you need to know to get started. Many people refer to it as shin splints, but in most cases, it's not. Our website is not intended to be a substitute for professional medical advice, diagnosis, or treatment. You’ll get in more steps and decrease the amount of time you spend being sedentary—which is a big risk factor for heart disease . Read our, How Beginners Can Kick Off Their Walking Schedules. The faster you walk the harder your shin muscles are working to keep the toes up when you land and then to gently lower them to the ground. What Is Moderate-Intensity Exercise and How Much Do You Need? Verywell Fit's content is for informational and educational purposes only. doi:10.1016/j.jbiomech.2009.06.015. By week six you are walking briskly for 15 minutes. Then spend 25 minutes alternating between 1 minute of walking almost as fast as you can go and 1 minute of brisk walking (aiming for a 6 on an intensity scale of 1 … Find the best time to make walking part of your daily schedule. New Walking Book. Wearing the right shoes is another essential part of speed walking. Sneakers should be flat, flexible, and lightweight in order to build speed and use the proper foot motion. Once you are used to that, take it up to 30 minutes of brisk walking. Some power walkers use hand weights in an attempt to burn more calories or build upper-body strength. It was twice as taxing as brisk walking on the level and 50% harder than walking up a steep incline or lifting weights. 4. Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Almost every walker experiences shin pain, in the front of the lower leg, when they start to pick up the pace. Verywell Fit's content is for informational and educational purposes only. Olympic-style racewalking is a track-and-field sport that has been part of the Olympic Games since 1906. Step-based physical activity metrics and cardiometabolic risk: NHANES 2005-2006. For example, regular brisk walking can help you: Maintain a healthy weight and lose body fat; Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes Updated January 29, 2020. Gradually increase speed-walking intervals to build stamina and prevent injuries, such as muscle soreness or shin-splint pain.. Within this category are a variety of fast-walking styles and techniques, including Olympic-style race walking, where walkers can go as fast as a 6-minute mile. From week eight to twelve, add two minutes of brisk walking each week. The Walking Solution is a straightforward roadmap that delivers innovative and effective walking techniques and programs. Find out what pulse rate matches this zone for your age with the target heart rate charts. Our free guide offers tips, workouts, and a printable schedule to help you get on the right track. Your heart rate is elevated during speed walking… Walks start at 10 minutes or … 2018;36(19):2235–2241. Centers for Disease Control and Prevention. J Athl Train. The Right Walking Speed to Burn Fat and Build Aerobic Fitness, Use This Walking Workout Plan for Successful Weight Loss, How to Get the Most Out of Your Lunch Time Walk, Learn How Walking Workouts Can Help Your High Blood Pressure, Why You Aren't Losing Weight With Walking, minimum recommended level of 30 minutes of moderate-intensity exercise, Get fitted for flat and flexible athletic shoes, Physical activity and all-cause mortality across levels of overall and abdominal adiposity in European men and women: the European Prospective Investigation into Cancer and Nutrition Study (EPIC). Speed walking is a term sometimes used to describe fast walking or walking at a pace of a 15-minute mile or faster. doi:10.1097/00005768-200201000-00006, Francis PR, Richman NM, Patterson P. Injuries in the Sport of Racewalking. Speed walking is a term sometimes used to describe fast walking or walking at a pace of a 15-minute mile or faster. Physical activity doesn't need to be complicated. Read our, How to Prevent Common Speed-Walking Injuries, Tips for Avoiding and Treating Shin Splints, Use a Training Schedule to Enjoy Your First 10K Walk, How to Get Results from a Weekly Walking Workout Plan, How Beginners Can Kick Off Their Walking Schedules, Reasons You May Want to Increase Your Walking Speed, How to Improve Running Speed and Endurance, 10 Ways to Walk Your Way to Fitness and Health, How To Change Your Footstrike To Avoid Injury, How to Take a Powerful Walking Stride the Right Way, Watch Out for These Treadmill Walking Mistakes, 30-Day Fitness Walking Quick Start Guide for Beginners, Step-based physical activity metrics and cardiometabolic risk: NHANES 2005-2006, The influence of footwear on foot motion during walking and running, Wearable weights: How they can help or hurt, Race walking gait and its influence on race walking economy in world-class race walkers, The prevention of shin splints in sports: a systematic review of literature. To count as brisk walking, the CDC says it should be at a 20 minutes per mile pace (3mph) or more. More precisely, your heart rate should be in the moderate intensity zone, defined by the CDC as being from 50 to 70% of your maximum heart rate. She is the author of Walk Off Weight and The Walking Solution. You should also stretch out after your workout to avoid excessive soreness and injuries. Wendy Bumgardner is a freelance writer covering walking and other health and fitness topics and has competed in more than 1,000 walking events. To safeguard against injuries and improve your workout, always start with a 5-minute warm-up at an easy pace, then do some gentle stretches before starting the fast portion of your walk. Ⓒ 2021 About, Inc. (Dotdash) — All rights reserved, Verywell Fit uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. 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