Hi there, team. Coach Alexa here.
So how would we go about building up our walking?
Understanding Walking and Impact
As I mentioned in my last video, walking still involves a degree of impact loading, particularly compared to something like cycling or swimming, which are much lower, if not zero-impact sports.
Walking still has quite a bit of a lower level of impact than running. That means we can ramp things up a little bit faster than we would from a running point of view, while still taking into account fitness levels, background, and how much walking you’re doing at the moment.
Establishing Your Baseline
If you’re just starting out building up your walking distance, begin by taking a baseline. Many of us these days have phones with built-in step counters, so you might already have an idea of how much walking you’re doing.
Take that as your starting point, and then on alternate days, try to go a little bit longer. Add 10% or 20% onto that walking distance every other day.
You might also pick one day a week to gradually turn into a longer walk day. For example, if you’re currently walking for 30 to 45 minutes a day, that could become an hour or an hour and a quarter over time.
The Importance of Recovery
Like running, it is useful to include a recovery week every month or so. During this time, the overall amount of walking you do drops back slightly.
This could apply more to your planned walks rather than everyday walking, but even then, increasing your general daily movement can still be beneficial.
Adding More Walking Into Daily Life
There are simple ways to incorporate more walking into your routine:
- Park your car a little further away from the entrance to the supermarket, shopping centre, or office
- Walk to the post box instead of driving
- Find a shop or café within walking distance and make it a purposeful trip
You could walk to drop off a parcel, pick up a delivery, or do a small top-up shop for essentials like milk and bread. These are easy ways to add more movement into your day.
Planning Longer Walks
Gradually, you can start thinking about longer walks. Planning them can be part of the enjoyment.
You might choose a destination such as a lovely café or pub for a bite to eat, a scenic viewpoint on a hill, or a riverside path.
There are also apps like AllTrails that provide local suggestions, routes, and areas to explore. These can help you discover new places and make your walks more engaging.
Explore and Enjoy
There are plenty of ways to explore your local area, find new green spaces, and enjoy building up your walking. Take your time, stay consistent, and make it something you genuinely look forward to.
