Earlier this month, I set up a walking challenge for the Stylist office. The idea was simple: the person who clocked up the most steps over a four-week period would win (the prize is, as yet, undecided…). I thought it’d be a walk in the park (literally) but two weeks in, I am struggling. It’s not just that walking for the sake of it feels tedious, but it also kind of hurts.

I’m a runner and cyclist. I gym and do pilates (occasionally). And yet, walking over 10,000 steps a day – every day – is wreaking havoc on my knees and hips. After an hour of strolling, my legs ache. Given how accessible walking is supposed to be, and the fact that it’s a go-to exercise for lots of older and less vigorously active people, it definitely feels harder than I thought it’d be.

“Trying to increase daily steps, whether you’re a runner, cyclist or gamer, can feel challenging due to the different muscle groups involved and the lower intensity compared to your usual activities,” explains Lucie Cowan, master trainer at Third Space.  

“Incorporating walking into your weekly training routine can be beneficial as it provides low-impact exercise and helps improve cardiovascular fitness and joint mobility. However, it’s essential to strike a balance and tailor your training to your specific goals and fitness level.”

She flags five main reasons why walking more can feel hard. 

You’re using new muscles

It might not seem like it, but walking involves using different muscle groups to activities like running or cycling. If you’re not used to using those specific muscles, they may feel fatigued and achy as you increase your daily steps. 

You’re not used to lower-intensity exercise

Don’t be fooled into thinking that lower-intensity activities are easier than more cardio-intense ones. While walking might not get your heart racing in the same way as a HIIT session, it can still put the body under pressure. Think about a pilates class: it might not get you out of breath but anyone who claims it’s easy has clearly never done a clamshell.

Your body hasn’t adapted yet

If you’re accustomed to more intense workouts, your body might need time to adjust to the relatively lower intensity of walking. You might be used to running a 30-minute 5k, but try walking for 5k and you’ll end up being on your feet for twice as long – and that can take time to get used to. 

Injury or muscle weakness is causing pain

It doesn’t take a genius to work out that pre-existing injuries or weakness in key muscle areas like the hips or ankles are going to make walking more uncomfortable. If that’s the case, think about what else you’re doing to strengthen those areas. Do you need to do more hip mobility to cope with increased walking? Would activating the glutes help? Could walking more be putting more pressure on areas that could do with rest? 

You’re not mentally motivated (yet)

This is definitely something I struggle with. When you’re used to going all out in a workout – pushing yourself faster, harder, stronger, it can be really mentally challenging to slow down and appreciate less exciting forms of movement. Without the buzz of endorphins to keep you going, it can feel harder to maintain motivation. 

Despite these challenges, however, Cowan stresses that walking is still a brilliant way to increase activity and overall wellbeing – so it’s worth sticking with. “By gradually increasing your walking distance and incorporating it into your routine, you can make it feel more comfortable and rewarding.”

So, what’s the solution? Well, it comes down to two things: mental and physical preparedness. I’ve realised that I’m simply not used to walking a lot – even though I’ve run five marathons and even an ultra-marathon. I find walking our annual Strong Women Trek series much harder than running 13 miles. It’s simply a matter of practice and building up the strength to stay on your feet for longer periods of time. 

I also find walking extremely boring – unless it’s on holiday exploring or naturally clocking up the steps on a West End shopping spree.

We all know how easy it can be to walk miles in a new city when you’re going from cathedral-to-bar-to-gallery-to-restaurant, and yet walking an hour in your own area can feel never-ending. So again, it’s about making walking more enjoyable. 

I’ve started to recruit mates for walking catch-ups, opting to walk home from nights out with my partner rather than waiting to take the bus. I’m also making more of an effort to find new, engaging podcasts rather than listening to the news. I still don’t love walking, but it is getting easier.  

Images: Getty