Dry-fit clothes that wick away perspiration can help keep you cool and dry. Loose-fitting clothing in lightweight, breathable fabrics will help make walking more comfortable. The shoe should provide enough room in the toe box (front of the shoe) for your toes to fit comfortably, but not so much that the shoe moves around with each step. Your shoes should be lightweight, but sturdy enough to provide a cushion for both the sole and heel of your foot. Tips on getting started with a walking routine Invest in a good pair of shoesīefore you take the first stride of your new walking workout, make sure you have the right walking shoes. And if you are ready to do some racewalking, kick it up above 5 mph. If you’re already fairly active, aim for a pace of 3.5 to 4.5 mph. If you’re just starting out, try to maintain a brisk walking pace of 3 to 3.5 miles per hour (mph). If you want to walk at a more vigorous pace, aim for 15 to 16 on the scale. At this pace, your heart rate and breathing will speed up but you won’t be out of breath. To walk at a moderate-intensity pace, try to aim for 13 to 14 on the scale. A 20 means you feel like you’re working “very, very hard,” like a burst of speed at the end of a race or other effort that you can’t maintain for very long. A 6 is basically no exertion, like you’re sitting quietly reading a book. Try to pick up the pace!Īnother measure is known as the Borg Scale of Perceived Exertion, which gauges how hard you feel your body is working with any given activity. If you can belt out your favorite song with ease, you’re walking at a low intensity.If talking out loud is hard to do, you’re probably walking at a vigorous-intensity pace.If you can talk fairly comfortably with a bit of breathlessness, you’re probably walking at a moderate-intensity pace.
That means there’s a lower risk for joint injuries with walking.Īs mentioned earlier, the easiest way to gauge whether you’re walking fast, but not too fast, is to take the “ talk test” and see how easy it is to converse. A 2016 study found that the impact force of running is significantly higher than walking, whether walking moderately or vigorously. Walking puts less stress and strain on your joints and feet than running.
Keep in mind, however, that you need to walk for a longer period of time to burn as many calories and to achieve some of the other benefits that come from running.īut if you’re not pressed for time, or you’re not looking to enter a 10K race, walking can be a better option, especially if you have joint issues, injuries, or back pain. A study published in an American Heart Association journal reported that walking and running led to similar risk reductions for high blood pressure, high cholesterol, and type 2 diabetes. Walking and running both offer many of the same advantages. Running, of course, is a much more challenging activity, and is considered a vigorous-intensity workout. Brisk walking is considered moderate-intensity exercise, which is defined in simple terms as an activity that allows you to hold a conversation, but is too taxing to allow you to sing.
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