4 Tips for Faster Walking Technique (2024)

FAQs

What are the 4 steps to a great walking technique? ›

If you want to walk fast, take smaller, quicker steps rather than long steps to increase your pace. For each step, try to roll through the step from heel to toe so you can push off with more force into the next step with your toe. While you walk, keep an upright posture with your back straight, head up, and chest out.

Take Short Steps. The significant change in this progression is a shortening of the stride in front of the body. This is done by placing the heel of the landing foot just in front of the body, ahead of the COM. This position minimizes the effort required to push the weight of the body over the front foot.

The first thing to remember about fast racewalking, then, is to keep out of your own way. The most common way walkers get in their own way is by overstriding. When fitness walkers or inefficient racewalkers want to speed up, they generally do so not by increasing turnover rate, but by increasing stride length.

This approach prevents you from making said excuses or useless goals. It's a 3 Walk Rule. You just have to walk three times a day. Not one, not four.

Take smaller steps: Taking shorter steps allows you to maintain a faster pace without using more energy. Land on your heel and roll through your foot: When you take a step, land on your heel and roll through your foot, pushing off with your toes.

One viral trend known as the "12-3-30" workout did just that and is soothingly straightforward: You set your treadmill to an incline of 12 and a speed of 3 miles per hour and then walk for 30 minutes.

How can I increase my walking speed gradually? ›

Add Intervals

Here's how you can integrate intervals into your walking workout: Warm-Up: Start with a brief warm-up to prepare your body. Moderate Pace: Walk at a moderate pace for 2 minutes. Faster Pace: Increase your pace for 1 minute, then return to a moderate pace.

For a person with excellent fitness, an approximate moderate walking pace: 15 minutes per mile (4 miles per hour) 9 minutes per kilometre (6.4 kilometres per hour)

It's no surprise that walking is a great form of exercise. But did you know that walking faster is even better? Studies have found that people who walk at a faster pace — for about 30 minutes a day — have a significantly reduced risk of heart disease, cancer and death compared with those whose average pace was slower.

You should be rolling from heel to toe as you stride, not landing flat-footed with a thud. And don't reach your leg far out in front of you. That increases impact on your joints and actually slows you down. You want a smooth, quiet stride—no bouncing or plodding along—to reduce your risk of injury.

Power Walking is walking with a speed at the upper end of the natural range for walking. Typically this is around 4 to 5.5 mph (15 – 13 minute mile). For Power Walking you must have at least one foot in contact with the ground at all times.

Aim to hold the arms at a comfortable level bent at the elbow and swing them backwards and forwards as you walk. This action pushes your shoulder blades back which opens up your chest area, again helping to improve your posture. Your arms are key also to getting your pace right.