14 Walking Workout Tips That Will Increase the Intensity of Your Daily Stroll

In the past few months, many of us have added a daily walk to our daily routine. But did you know that you can also turn it into running training?

Although many of us have fewer places to go during this COVID-19 pandemic, walking just to get out of the house and move around has become a focal point for many people with the right doses Walking can relieve itching at home, provide appropriately detached opportunities for a change of scene, and often give structure to informal days.

Taking a walk is also a great way to get exercise. And while it’s perfectly okay to keep them simple and strolling, especially if they’re primarily used for fresh air or mental health reasons, there are also plenty of ways you can make them tough enough to feel like a moderate up feel like intense training. That’s key: Many of us – especially those who have been addicted to classes like indoor cycling – lack cardio options as many gyms stay closed (and if your gym is open you may not feel safe going there yet to return).

The shift starts on purpose. “Understand the difference between a recreational walk and a fitness walk,” Jayel Lewis, certified international personal trainer and business coach in Philadelphia, told SELF. “If you want to go to a workout, identify before you go and prepare for success before you go.”

In other words, decide in advance that you are going with the goal of increasing your heart rate or building strength and endurance. Block a running workout on your calendar like in a gym or a Zoom class, she says. Then come up with a plan of exactly how you want to carry it out. Here are some options to consider when turning a walk into a running workout.

1. You don’t have to be obsessed with equipment, but putting the part on will help.

One of the best things about walking as an exercise is how accessible it is, says Ellen Barrett, an ACE-certified instructor in Washington, Connecticut who offers online yoga, Pilates, and dance classes.

However, if you put some thought into your preparation, you can put your mind and body into fitness mode. “It’s like when actors put on their costumes and wigs and makeup and transform into a character – the same goes for fitness,” she says.

Start with the shoes; While she wears almost anything, including Crocs, on a trip to the park with her family, Barrett chooses appropriate footwear for more serious hiking. You don’t need to buy expensive new walking shoes, but comfortable and closed options like running shoes, walking shoes, or tennis shoes provide a little more support. (If you go to workout, be sure to leave the flip flops at home.)

A sports bra will reduce uncomfortable shifting and bouncing – which can be an issue even if you’re doing a less impactful activity like running – and moisture-wicking clothing will keep you cooler and reduce chafing on hot days. Of course, these days a mask is a must to prevent the spread of COVID-19, and there are some masks that are especially good for walking and running.

If you’ve got everything ready the night before, especially if you’re going for a walk in the morning, it can be easier to get out the door in the time you’ve allotted, she says.

2. Start with a dynamic warm up.

Before you start striding, take some time to stimulate blood circulation and activate the muscles that you use while walking, such as: B. Hip flexors and quads. This is what Kristine Theodore, trainer and co-owner of Runaway Fitness in Chicago recommends. Spend a few minutes doing leg swings, lunge walks, calf raises, toe taps, or any other combination that makes you feel relaxed.

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