If you’ve been reading our Walking Is Living series, hopefully, you’ve been inspired to start walking and make it a habit. If you’ve been walking regularly for months and even years, it can be hard to keep the momentum, so here are some advanced tips for regular walkers looking to make their walks more challenging, interesting, and fun.
Vary Your Speed And Distance: If you want to challenge yourself, vary your speed and distance during your walk. You can add some sprints or increase your pace for short periods of time to increase your heart rate and get a more intense workout.
Add Some Strength Exercises: You can add some strength exercises to your walking routine to tone your muscles and increase your overall fitness level. You can try lunges, squats, or calf raises during your walk. Or simply wear a pair of ankle weights and carry some barbells on your next walk.
Incorporate Mindfulness: Walking can be a great opportunity to practice mindfulness and reduce stress. Focus on your breath, the sounds and smells around you, and the sensations in your body as you walk. You can also try walking meditation, where you focus your attention on your steps and your breathing.
Change Up Your Terrain: Walking on different types of terrain can help you work different muscles and improve your balance and stability. Go for walks on hills, on soft surfaces like sand or grass, or on uneven surfaces like rocks or trails. Try walking barefoot (if the terrain allows) to strengthen the bottom of your foot.
Incorporate Hills Or Stairs: Walking uphill or climbing stairs is a great way to build strength and endurance. Look for hills or stairs on your walking route, or seek out a park or hiking trail with elevation changes.
Mix It Up: To prevent boredom and keep things interesting, try to vary your walking routine. You can walk different routes, walk at different times of day, or even try different types of walking, such as power walking or Nordic walking.
Find A Walking Buddy: Having someone to walk with can make the activity more enjoyable and keep you accountable. If you can’t find a regular walking buddy, invite friends or family to join you on your walks. You can catch up with each other while getting some exercise.
Join A Walking Group: Walking with a group can help keep you accountable and motivated. And it’s a great way to see new people and explore new routes. Look for walking groups in your community or join an online walking community. Many walking groups organize regular walks in different areas and can provide you with motivation and support in your walking journey.
Track Your Progress: Keep a record of your walking time, distance, and progress. This can help you see your improvements and stay motivated. Even better, create a walking challenge. Challenge yourself to walk a certain number of steps each day or week, and track your progress with a pedometer or fitness app. Consider using walking apps or GPS watches to track your route, distance, and pace.
Reward Yourself: Celebrate your accomplishments with small rewards such as a massage, a new piece of walking gear, or a workout outfit.
Walk For A Cause: Find a cause you're passionate about and participate in a walkathon or fundraising walk. Not only will you be doing something good, but you'll also be getting exercise. Plus you’ll have a goal you’ll be working towards. If you walk the same charity event every year, you can use the occasion to look back on all the progress you’ve made.
Wear The Right Footwear: most importantly, if you’re going to be a lifelong walker, you need footwear that makes walking as easy as possible. You need Z-CoiL. Our pain relief footwear is engineered to make every step in the walking process as smooth as possible. The built-in rigid orthotic supports your plantar ligaments while the spring coil cushions the blow of walking on hard surfaces. The extra-wide toe box gives your toes plenty of room and the rocker-bottom forefoot sole helps your foot keep momentum with every step.
When you wear Z-CoiL, you can focus on your walking without being distracted by pain.