You may feel some muscle aches when you first when you first start a walking program. This is common. Ease into your walking program and be sure to incorporate rest days. Good walking technique and posture and the correct use of foot strike, stride, push off, and arm motion will boost your walking speed and fitness benefits. Gear up for continued walking improvement with performance walking shoes and socks. Investing in this gear will help prevent blisters for longer walks.
Now that you are walking longer and faster, you may experience a hot spot or blister. Learn how to prevent and treat blisters.
Prepare for your walk by drinking a tall glass of water 17 ounces or milliliters two hours before you head out. During your walk, do a mental " thirst-check " every 15 minutes or so. If you are thirsty, consume enough water to make you feel comfortable.
Use your minute walks to improve speed using better walking form. Using good arm motion can boost walking speed. Continue to use your your minute walks to improve speed and practice good walking form. The challenge this week will be to increase your endurance with a longer walk. This week, measure a route that is 10 kilometers and walk the full distance at a moderate pace on mileage-building day.
At this point you're ready to do a 10K event as long as you can complete the distance within the event's time limit. If not, or if you want to improve your performance, continue following the training plan to further increase your speed and endurance. Use your minute workout days to do higher intensity interval workouts. The average American walks 3, to 4, steps a day , or roughly 1.
Then you can work up toward the goal of 10, steps by aiming to add 1, extra steps a day every two weeks. As a result, the CDC recommend that most adults aim for 10, steps per day. For most people, this is the equivalent of about 8 kilometers, or 5 miles. Most people in the United States only take 3,—4, steps per day , which equates to about 1. Maintain a healthy weight and lose body fat.
Prevent or manage various conditions, including heart disease, stroke, high blood pressure, cancer and type 2 diabetes. Improve cardiovascular fitness. Strengthen your bones and muscles. That will burn about net calories per day. Just 30 minutes every day can increase cardiovascular fitness , strengthen bones, reduce excess body fat, and boost muscle power and endurance. It can also reduce your risk of developing conditions such as heart disease, type 2 diabetes, osteoporosis and some cancers.
Save my name, email, and website in this browser for the next time I comment. Press ESC to close. This program is designed for those training to walk a 10K, or 6. It is currently not offered in an interactive version on TrainingPeaks, but the free schedule can be found below.
Sometimes walkers start well before the runners, sometimes they start after the runners, sometimes they start at the same time. Often, there are shorter-distance events welcoming walkers. Tip: Start in the back so you don't embarrass yourself by forcing faster runners to go around you. If your only interest is to stroll 10K at a comfortable pace, you probably don't need any particular training program. Just make sure you have a comfortable pair of walking shoes and do enough walks of at least minutes in the last month or two before the 10K to make sure you won't have any trouble finishing the 6.
Monday : Rest or walk. If you walked a long distance over the weekend, use this day to rest. In my novice training programs developed for runners, the first day of the week is usually a rest day. Use Mondays to ready yourself for the workouts later in the week. Tuesday : In this eight-week program, begin by walking for 30 minutes at a comfortable pace. Every week, add another 5 minutes to the length of your walk. By going at it gradually, you should be able to improve your walking ability without discomfort or risk of injury.
Wednesday : Rest or walk. You train hard to exercise your muscles, then rest to give them time to recover. You might want to take today off, but if yesterday's walk went good, feel free to walk again, regardless of distance.
Walking 10 km is a good start. Once you can, start jogging or at least walking faster. From there, slowly increase the difficulty.
Gotta fit 2 days of rest per week in there. A 10K run is 10 kilometers long, which is the equivalent of 6. If your an experienced runner, running a 10k without any training is pretty easy, as the distance of 6. An 8 mile hike can easily take 4 to 7 hours depending on the speed, terrain surface, pack weight, elevation gain, and the number of rest breaks you need to take.
There are several variables that will determine your actual hiking time. Improved capability to control body weight Walking for 30 minutes covers a distance of 2.
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