In the past I have posted a few treadmill walking workouts. Walking workouts are great options for beginners, for cardio days off running, or just for a great workout. However, it is easy to make a walking workout too easy. So here are some tips on how to get the most out of your walks, whether they are inside or outside.
1. Mix up the pace: if you stay at the same pace, whether on the treadmill or out on a path, you aren’t getting the greatest burn. So take a watch or timer with you and walk fast for 1 minute, slow for 1 minute and alternate. You can up the time as you improve, too.
2. Wear good shoes: just like runners need good shoes, your feet need support while walking too.
3. Don’t hold on: if you have to hold on to the treadmill while walking, then you are going to fast or at too much of an incline. The point is to push yourself, and when you hold on, a whole lot of the work is taken out.
4. Use your arms: the faster you move your arms, the faster your legs move. So pump them! It gives you a better workout anyway.
5. Avoid heel striking: when you land on your heel and move forward you are much more prone to injury…try to land in the middle and roll to the balls of your feet
6. Keep your head up: if you are on the treadmill and find yourself leaning too far forward or slouching, you need to realign and stand up straight. You could hurt your back and your workout isn’t as useful.
7. Use hills: if you are outside, seek routes that have some up and down. If you are on the treadmill, always walk with at least a 1% incline and mix it up every few minutes to keep the burn. It is best not to exceed 8% though.
8. Go the distance: this is especially true if you are used to higher intensity workouts (like running or cycling). When you do a walking workout, be sure to put in enough time. It is low impact so your body can handle more, and your body needs a longer time to burn more, so don’t short change it!
Hope these help! Walking is a great option. Here’s 14 walking workouts in case you are looking for some variety.