How to Speed Walk
Speed walking is also known as power walking, fitness walking or striding. This is a kind of walking exercise where you walk as fast as 3.5 to 5.5 miles per hour without having to jog.
Things you will need:
Running shoes - choose a pair of shoes that fits well to prevent calluses, blisters and other injuries.
Socks - wear a pair of socks that gives your feet adequate padding.
Clothes - The clothes you wear depend on the weather. As a rule, it is best that you wear light clothing. Speed walking produces too much body heat. You might feel uncomfortable after a few minutes of walking if you dress too warmly. In cold weather, you can wear a couple of heavy layers. Females should wear a sport bra when speed walking.
Steps:
Consult your doctor - You have to make sure that you are physically fit for this kind of activity. People with lung and heart problems should ask their doctor if it is all right for them to speed walk.
Warm up- Stretching is very important. It prepares your body for the vigorous activity that you will do.
Find a safe place to speed walk - look for a place that is accessible to you like near your home or your office.
Practice proper posture - When speed walking, keep your back straight, abdominal muscles firm and shoulders relaxed. Keep your head in a neutral position and focus on a spot a few feet in front of you. Your chin should be parallel to the ground. Lowering down your head will put strain on your neck.
Walk straight - Refrain from swaying your hips.This will tire you down easily and slow your pace.
Bend your elbows - Keep your elbows close to you and bent at a 90° angle.
Swing your arms - Your arm movements should be alternating with your steps.
Walk with your heels touching the ground first.
Push off using your toes.
Take small steps - Do not try to over-stride. You will be able to make longer strides as you progress.
Cool down - don’t forget to cool down after doing any kind of strenuous activity. Cool down exercises and stretching will allow your breathing to go back to normal and your heart rate to slow down.
Tips:
Speed walking can be boring especially if you’re doing it alone. Look for someone to speed walk with you to make the activity more fun. You may also choose to join a speed walking clinic.
Keep a walking schedule - Schedule your speed walking exercise. Decide on how often you will exercise in a week and for how long you will speed walk every time you do.
Challenge yourself - Gradually increase your speed and the length of time you speed walk as you become accustomed to this activity. Set a desired goal every week and try to reach for your goal.
Speed walking is an excellent way of keeping you fit. It requires nothing more than a good pair of running shoes. With the right food and enough exercise, you’re sure to be on your way to good health.