You might already know the renowned benefits of taking a daily walk or enhancing your fitness routine by adding walking workouts. But have you ever thought about what makes these walks even more effective? Let me share a little secret that’s a guaranteed game changer: Pick up the pace! In this article, I’m walking you through exactly how to increase your daily walking speed for weight loss.
Whether you’re looking to boost your fitness, hit those step goals faster, or simply walk more efficiently, increasing your average walking speed can make a big difference and help increase the calorie burn. It’s not just about picking up the pace—it’s about making simple tweaks that elevate your stride rate.
In this guide, I’ll explain the benefits of walking faster, give actionable tips on increasing your speed, and show you how to incorporate it into your daily routine. By the end, you’ll have the knowledge and tools to turn a simple walk into a more effective workout.
The Benefits of Improving Your Walking Speed
You might wonder, “What’s the big deal about walking a little faster?” The benefits are significant and can enhance your fitness and overall health. Walking faster doesn’t just help you get to your destination faster; it can improve everything from your cardiovascular health to your mental clarity.
1. It boosts your cardiovascular health.
When you pick up the pace, your heart works harder, improving circulation and strengthening the heart over time. It’s an easy way to incorporate some low-impact cardio into your day without needing a gym.
2. It burns more calories.
Increasing your walking speed means you’ll burn more calories, making it a great addition to your weight loss or fitness goals. A quicker walk can burn up to 50% more calories than a stroll.
3. It strengthens your muscles and bones.
Speed walking engages multiple muscle groups, especially in the lower body, leading to stronger legs, better balance, and enhanced bone density over time.
4. It enhances mental clarity.
Like other forms of physical activity, walking faster can release endorphins, which improve your mood, reduce stress, and enhance focus and productivity.
How To Increase Your Daily Walking Speed
You don’t need to reinvent the wheel if you want to increase your daily walking speed. By making a few critical adjustments to your walking technique, strengthening specific muscles, and practicing regularly, you’ll soon find that a faster pace feels natural.
1. Work on your posture.
Good posture is the foundation of an efficient walking stride. Keep your shoulders back, your core engaged, and your head level. This prevents injury and allows for better movement through your hips and legs.
2. Focus on your stride length and cadence.
Speed walking isn’t just about long strides; it’s about frequency, too. First, focus on increasing your step count per minute (cadence), then gradually extend your stride as your strength and flexibility improve.
3. Engage your arms.
Arm movement is crucial to your walking speed. Keep your arms bent at 90 degrees and swing them naturally in sync with your steps. This will add power to your stride and help maintain a steady pace.
4. Incorporate interval training.
Intervals can be a game changer for training your body to walk faster. Start walking at your normal pace for a few minutes, then push yourself to walk as fast as possible for 1-2 minutes. Repeat this cycle for 20 to 30 minutes to build speed and endurance.
5. Strengthen your legs.
Incorporating leg exercises like squats, lunges, and calf raises will improve the strength and endurance of the muscles used for walking. Stronger legs mean a more powerful, faster stride.
Add Speed Walking to Your Routine
Consistency is key to walking faster. The more often you practice, the more naturally a brisk pace will come to you. The best part is that you can start at your own pace and slowly increase your speed over time.
1. Set a goal.
Whether it’s to increase your pace by a specific amount or cover a set distance faster, having a clear goal can keep you motivated and help track your progress.
2. Track your progress.
Using a fitness tracker or a smartphone app can give you real-time feedback on your speed, distance, and step count. Over time, you’ll see your numbers improve, which can be a big confidence booster.
3. Increase your speed gradually.
There’s no need to push yourself to your limits right away. Aim to increase your walking speed by 5-10% each week to avoid injury and let your body adapt naturally.
4. Find a walking buddy.
Walking with a friend or joining a walking group can make the process more enjoyable and help you stay accountable. Plus, a little friendly competition never hurts when you’re trying to boost your speed!
Improving your daily walking speed is an achievable goal with plenty of rewards. By refining your technique, building leg strength, and incorporating regular speed walks into your routine, you’ll walk faster and improve your overall health and fitness. Start today with small adjustments, stay consistent, and enjoy the boost in energy, strength, and pace!
