6 Ways Walking is Better than Running

Do you feel like jogging is too much for you? However, you like walking and hope to speed up your pace in order to sweat more and build muscles. All you need to do is make simple modifications to take your walking to the next level.

If you didn’t take the chance to jog during lockdown or even after it, good news is that walking, as simple as it is, would look like a cardio session and give you all its known benefits, such as: toning the body and strengthening your heart. However, there are some tips to follow in order to boost the effects of your active walking. Cécile Bertin, a running expert and author of “Le Running au feminine” gives her advice to boost your walking at high speed.

Speed up your pace

Walking fast is the key to build muscles: “When your walking is active, you will be able to burn the same number of calories as jogging,” says Cécile. Active walking is definitely a full body training, unlike what people think, provided that you maintain a consistent rhythm.

The expert indicates that: “When you feel your muscles are heating up, it means that you have finally reached the right pace.” To give you an idea, know that fast walking turns on average around 6,5 km/h. This does not prevent beginners from indulging in it.

Workout Apps

Your smartphone will do you a huge favor: “Using an application like a pedometer is a great way to walk those miles. You can indeed set challenges by walking your way home or walking faster to arrive faster,” insists Cécile Bertin. Bracelet, watch, or Smartphone applications are all valid. The main thing is to try to take 10,000 steps per day, an hour of active walking, in order to motivate yourself and get rid of sedentary lifestyle.

Mini dumbbells on the legs

“Dumbbells are a great way to build muscle while walking. The best is to buy small ones that hang on the legs, at the ankles for example, because these are more discreet than those for the arms, and more practical to put on under your jeans,” mentions Cécile.
 

Good to know: She also advises to wear trainers because they are lighter than running shoes, therefore, easier to carry inside your bag. They also absorb shocks and prevent certain joint problems.

Intensify arms movements

Arms movements are important during active walking, and we tend to forget them very often: "It is absolutely necessary to involve your arms and intensify their movement even if it is a bit funny," says Cécile Bertin.

In other words, as soon as you put on your sneakers, stand straight, tuck in your stomach, tighten your abs, and perform this known movement of swinging your arms. The benefit? It facilitates your walking movement and accelerates it; you will build your upper body muscles.

Change your walking pathways

No need to live near the beach or forest, you can completely vary your walking sessions in the city: “Do not hesitate to challenge yourself by looking for pathways with different elevations. Do not hesitate to include stairs, climbs and slopes, in order to stimulate cardio activity,” recommends Cécile Bertin. If you’re lucky, go for a walk in the woods or on a beach. You will force yourself to exert more effort and your walk will be more effective.

Walking sticks

Walking sticks will make your walking in the fields or countryside more effective: “Active walking is a cardio workout. In other words, it allows both improving heart capacity and endurance, also, burning fat. The sticks are directly involved in burning calories of the upper body thanks to their power of balance,” explains Bertin.

The expert warns that “you must choose the sticks according to your size, making sure to take measurements relative to the length of your arms. Otherwise, you will not be making the right swinging movement. Always seek the advice of a professional.”