Your traditional run or walk workout is pretty hard to beat. You can do them almost anywhere, you don’t need much equipment and it’s easy to do with a friend (or Moms on the Run).
But if your usual neighborhood walking loop is starting to feel a little too familiar, there are plenty of ways to mix it up. Adding weight, walking faster, adding poles or simply changing the terrain can turn an everyday walk into a completely different workout.
Here are four alternative forms of walking worth trying!
Rucking: A WALKING WORKOUT THAT ADDS WEIGHT
Rucking has been getting a lot of attention lately, but it’s definitely not new. The idea comes from military training: walk while carrying weight, usually in a backpack or weighted vest.
That extra weight makes your body work harder even if you’re walking at your normal pace. You’ll use your legs and core more, increase your heart rate and add resistance to your workout. Because you’re carrying extra weight, rucking can also provide some of the benefits of weight-bearing exercise.
Rucking can be as easy or challenging as you want it to be. A short walk with a light pack counts. You don’t need to load up a giant backpack and hike for miles.
In fact, please don’t! Too much weight too soon can put extra stress on your feet, knees, hips, shoulders and back. Start with a light backpack and a short, flat route. We recommend to begin with no more than about 10% of your body weight. From there, add time or distance before adding more weight. If something hurts, lighten the load or stop.
“Rucking is great option for those with healthy joints. It’s a simple way to add a challenge to your walking routine, with supplies you already own,” says Karissa Johnson, CEO of Moms on the Run. “Plus, it’s still easy to do with a friend!”
Speed Walking: Pick Up the Pace
If adding weight doesn’t sound appealing, try walking faster. And we mean really walking. There’s an important distinction here: we’re talking about speed walking, not competitive race walking. No special technique required.
A brisk walk can be a surprisingly good workout. Speed walking increases your heart rate and breathing, without the same impact to your joints as running. You don’t need any special equipment beyond a good pair of shoes, and supportive running shoes like the Kizik Freedom Runs are perfect for your walking needs too!
The easiest way to get started adding speed is with intervals. Warm up for five to 10 minutes, then alternate one minute of fast walking with two minutes at a comfortable pace. Repeat that six to eight times. You can also skip the watch altogether. Walk hard to the next mailbox, stop sign or light pole, then back off for a bit. Repeat when you’re ready.
Don’t try to go faster by taking giant steps. Keep your stride comfortable and focus on moving your feet a little quicker.
“If you already enjoy interval workouts, speed walking will feel familiar,” says Johnson. “You can make it as challenging as you want and easily adjust your effort from day-to-day.”
Walking With Poles: More Than Just a Walk Workout
Have you seen someone walking briskly with a pair of poles and wondered what they were doing? They were Nordic walking!
Walking with poles gets your upper body involved. Instead of your arms simply swinging along for the ride, you’re using your arms, shoulders, back and core to help propel yourself forward. This can turn a regular walk into more of a full-body workout. Poles can also provide extra stability on hills and uneven surfaces.
There is one catch though; it takes a little practice to get comfortable with it.
Getting Started
For Nordic walking/fitness walking, look specifically for Nordic walking poles. They usually come as a pair and have glove-like wrist straps that allow you to push through the pole and release your grip as your arm swings back.
You’ll want poles that are the right height, and learning how to coordinate them with your stride can feel awkward at first. That’s okay. Nobody needs to look like a professional Nordic walker on day one.
For a beginner, look for adjustable Nordic walking poles at retailers such as REI. They’re easier to size and experiment with before investing in fixed-length poles. A good starting fit puts your elbow at roughly a 90-degree angle when the pole tip is on the ground.
Start on a flat route where you don’t have to think too much about your footing. Once the movement begins to feel natural, try going a little farther or tackling some hills.
We like Nordic walking because the poles add something completely different to a workout and get more of your body involved. They can also be a fun option if you want more intensity without running.
Trail Walking: Take Your Walk Workout Off-Road
You don’t always have to change how you walk. Sometimes you just need to change where you walk. Head to a trail and suddenly that flat neighborhood walk includes dirt, grass, rocks, roots, hills and plenty of things to step over.
“All of that variety makes your body work differently,” says Johnson. “Uneven ground challenges your balance and stability, while hills can quickly get your heart pumping.”
Just remember that trail miles aren’t the same as road miles. You may move much slower, especially on a hilly or technical trail. That’s not a bad workout. That’s just trail walking.
If you’re new to it, start with a well-maintained trail and choose a shorter distance than you’d normally walk. Wear shoes with good traction, watch your footing and don’t worry about your pace. Our friends at Kizik not only have a hands-free running shoe, but offer a trail version too. With the Freedom Run Trail, you can still step in and go but now you have the extra grip and stability you need.
Trails give you a physical challenge without making the workout feel like, well, a workout! You’re climbing hills, navigating uneven ground and working on balance while enjoying a change of scenery.
Ready to Change Up Your Walk?
At Moms on the Run, we’re big believers in finding movement that works for you. Walk, run or do a little of both. Try something new when you feel like it. Bring a friend whenever you can.
After all, Fitness, Fun & Friendship can happen at any pace.