We all know that walking is good for us, but if you’re looking to maximise the health benefits of your daily stroll, you probably need to think about increasing your pace.

While a gentle amble around the block can work wonders for your mental health, the physical health benefits of walking come from getting your heart rate elevated and blood pumping – and that involves speeding up your lunchtime saunter.

The benefits of being able to walk at a faster pace are numerous. Not only will you be able to get places faster (a handy skill when you’ve told your friend you left the house to meet them 15 minutes ago but are no closer to heading out the door), but brisk walking is a great way to boost your cardiovascular fitness and improve your longevity in the process, as well as being an effective form of active recovery. 

The only problem? Brisk walking doesn’t come naturally to all of us, and trying to increase your pace without the muscular strength to do so can put you at an increased risk of injury. So, is it possible to train yourself to walk faster? And if so, how do you do it? We asked Jess Parkinson, a personal trainer and biomechanics coach, to explain all. 

The good news is that yes – you can train yourself to walk faster. You just have to approach it like you would running or cycling. “It’s all about increasing muscular strength, staying mobile and working on physical and mental energy,” Parkinson explains.  

While walking a lot – and trying to push the pace on some of your walks – can all help to increase your walking pace overtime, doing some extra training sessions dedicated to improving your walking speed can make a world of difference.

The most important thing you need to do to boost your speed is to strengthen and grow the muscles in your legs and hips. In short, bigger muscles = more power = faster speed.

1. Interval training

There are several ways to do this, Parkinson explains. The first involves good old-fashioned interval training. “Exposing your body to short bursts of energy or pace, followed by some time to recover, can help to strengthen the muscles involved in walking,” she says.

“On your next walk – whether outdoors or on a treadmill – try imagining you’re a bit late for something and speed up your pace for 10–30 seconds. Then take a minute or two at your regular pace. Repeat this five times per session.”

2. Resistance exercises

Whether you’re an experienced gym-goer or prefer to do bodyweight exercises at home, doing regular, targeted resistance training will help you to increase your walking pace.

“These exercises ensure that we’re strong, mobile and that our joints stay healthy,” Parkinson explains. “Lunges or split squats are particularly beneficial as they’re a unilateral exercise strengthening one leg at a time and work your coordination and balance.” 

She continues: “If you’re new to strength training, then start with some small dumbbells aiming for 12–15 repetitions for 2–4 sets on each leg.”

Any exercises that strengthen the leg and hip muscles, such as squats and deadlifts, will also be beneficial. You can check out our collection of leg and lower body workouts to find a routine and difficulty level that works for you.

3. Do other forms of cardio

Upping your walking pace demands more of your heart, so increasing your cardiovascular capacity will make it easier to reach and maintain that speed.

Because of this, other forms of cardio – like running or cycling – can help you to walk faster. If you’re looking for a low-impact option, swimming can also be beneficial. 

Training aside, your body will perform better when it is taken care of – so don’t expect to go on a long, brisk walk when you’ve not ticked off the basics.

“Ensuring you are adequately rested, hydrated and nourished is important,” Parkinson says. “If we’re feeling sluggish due to poor sleep or diet, this will really affect our energy in movement too. Work on getting consistent sleep, drinking lots of water and fuelling yourself well every day to keep on top of your energy and feel stronger and fitter.” 

Images: Getty