Speedwalking 101 – How to Hustle Your Way to Weight Loss


If you want to lose weight and walking is your favorite physical activity, consider upgrading to speed walking.

Speed walking, often referred to power walking or race walking, not only helps you lose weight, but it also strengthens your heart. Let's take a look at what is speed walking and how you can incorporate it into your daily fitness routine.

What is Speed Walking?

Basically, speed walking refers to fast or brisk walking. It is not running and it is not just your usual average walking pace or stride. However, it delivers almost all the benefits of running.

You have probably seen people who walk briskly and you may even find their walking style slightly strange – however, these people have chosen to walk this way to increase calorie burn faster than someone who is walking at a normal rate.

Speed walking burns calories at a faster rate due to elevating your heart rate. It helps cut down belly fat compared to just walking at a moderate speed.

The results?

Faster weight loss and a trimmer waistline compared to just "walking" casually.

The Benefits of Speed Walking – (Come on, Let's Pick Up the Pace!)

woman speed walking down the streetWhile speed walking will help you in weight loss, it also offers all the other benefits of running. The American Heart Association recommends that daily, physical activity is necessary for the prevention of heart disease and stroke.

Speed walking is a wonderful physical activity that gets you outdoors and raises your heart rate. It reduces your cholesterol levels, your blood pressure and reduces your risk of diabetes. In short, if you walk faster, you are participating in an activity that is healthy for your heart and helps maintain body sugar levels.

Considered to be a weight-bearing exercise, speed walking also improves the health of your bones and helps prevent conditions such as osteoporosis. It also helps with sleep, cognitive abilities, concentration and memory.

The best part is that you get all these benefits by doing an activity which is less demanding than running.

How To Get Started – Push Baby, Push 🙂

Speed walking is not your usual casual walking pace. You need to learn the proper technique of walking briskly. Improper posture and technique may result in injuries and pain. Take a look at a few tips that can get you started on speed walking:

  • Before you get started on your speed walking, make sure to get some good walking shoes. The shoes should be light, flexible and comfortable. If your shoes are too tight, you may end up with painful toes, sore feet and achy joints. So, make sure to choose your walking shoes carefully.
  • When you walk at a casual speed, you are usually walking at a speed of about 3 miles per hour. Speed walkers increase this speed to around 5 miles per hour or more.
  • While you walk, you focus on the lower half of the body. However, while speed walking you will be utilizing the entire body, including your arms, back, and abdominals.
  • Before going for your speed walking, make sure to do warm-up stretches.
  • Make sure to walk upright and stand tall. Your chin should be held up. This posture helps you avoid neck and back pain.
  • Your eyes should be looking forward and not down.
  • Pay attention to your jaw, neck and shoulders. These should be relaxed and not tight.
  • The arms should not be straight. Instead, they should be bent at an angle of 90 degrees at the elbow.
  • You don't need to hold anything in your hands and you also don't have to clench them into a fist. Just allow these to stay relaxed.
  • Avoid moving your hands from side to side. Instead, your hands should be moving from front to back.
  • Step heel to toe, that is, your heel hits the ground first and then your foot rolls through the step from the heel to the toe.
  • Focus on your pace and breathing while walking. The speed of your breathing should increase while you are walking. However, you should not be out of breath.
  • If you think you cannot keep up with the speed required and you start becoming short of breath, you may want to introduce a couple of breaks on the first few times out.
  • You can increase the amount of burnt calories by simply walking a longer distance in a lesser time.
  • You will be able to derive the best benefits from your speed walking workout if you are able to increase your heart rate. Ideally, try and get your heart rate up to the level of a moderate intensity exercise workout.
  • Make sure to cool down after your speed walking workout.
  • Five times a week is the ideal number for your speed walking workout.

Speed walking is gaining popularity because it offers more health benefits and more weight loss than casual walking and it is also less demanding than running. So, if you are looking for something more than walking with the benefits of running, try out speed walking. Along with losing weight, you will be able to enjoy better health as well.