Increase Your Walking Speed
As we continue this month in our walking challenge today your challenge is to learn how to increase your walking speed and then take these ideas out for a walk.
We are challenging you to allow the nature of walking to help you get in better shape and therefore better health.
We know for sure that walking is the connection to living a healthy and vibrant life and we believe walking inspires the mind, activates the body, and nourishes the soul.
For day 8 of the 21-Day Walking Challenge, let’s push ourselves a little bit by walking faster. Before we get into that, here is what you can expect from your walk today:
Your Walk Today: 20 Minutes Long
Today’s Tip: How to Increase Your Walking Speed
Today marks the start of week 2, where you are going to walk between 20 and 30 minutes by the end of the week. But for today, it is a 20-minute walk.
Our tip of the day is about increasing your walking speed gradually. Please note this does not mean go as fast as you can, speed walk, or jog – save that for later in the walking challenge. Day 8 is about walking slightly faster than you have been.
Walking Faster on a Treadmill
If you are doing your walking on a treadmill, it is easier to increase your speed. You probably know what speed you have been walking previously, whether that is 2.5, 3.0, or even faster than that. It doesn’t matter what speed it was for the first week; today, bump it up a little bit, just by 0.2-0.3 mph.
So, if you were walking at 2.5 mph for most of your walks, up the speed to 2.7 or 2.8 for today’s 20-minute walk. You will still warm up for the first couple of minutes at a slower speed.
Walking Faster Outdoors
We do most of our walking outdoors because of the many benefits of fresh air, sunshine, nature.
It might be a little more difficult to walk faster when you are outside, so here are a few tips:
Pick up the pace – Start your walk as you always do, then after a couple of minutes, simply walk a tiny bit faster. You can tell within a few steps that your pace has quickened, even slightly.
I have found one of the easiest ways to increase walking speed is first, be aware of my posture. According to Chi Walking – your posture must be in alignment allowing the core muscles of your body set to do the work and allow the arms and legs to take a “back seat”. This posture helps you walk from the entire body. Moving us forward from the engaged core and not powering the walk through the legs.
This posture of walking allows us to flow in our walk rather than exhaust us by pushing and pulling our entire walk with our legs. How I learned to increase my walking speed was to align my posture, engage the core (Chi Walking posture video to help you visualize good posture for a great feeling walk each and every time - https://youtu.be/N8VXrv2KVeE ) and practice the heal - toe technique that we discussed in Day 1 here
Practicing this aligned posture will help you easily feel better on your walks and help you increase your speed.
We believe that the practice of walking is one of the ways we connect to living a healthy and vibrant life.
We appreciate that it never seems as if there are enough hours in the day, but it is so important to make a conscious decision to practice moving well and we believe that walking is the most accessible form of exercise on the planet. Taking care of your mind, body and emotional needs will help you be able to live your best life.
You are your best advocate; if you are not moving well each day, it is easy to get burned out by all of life's demands. Taking some time each day for yourself to get outside and walk can have a profound impact on your well-being. Physical fitness and moving well begin and ends with you!
Will you accept today's challenge?
We would appreciate hearing from you. Share any ideas or comments below.
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Enjoy your walk today!
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