Speed Walking: Speeds, Benefits, and Technique

How fast is speed walking?

Speed walking typically ranges from 4 to 5.5 miles per hour (6.4 to 8.9 kilometers per hour), though advanced practitioners can exceed these speeds, reaching paces comparable to a slow jog.

Defining Speed Walking

Speed walking is a vigorous, accelerated form of walking characterized by a deliberate increase in pace and intensity beyond that of a casual stroll. Unlike race walking, which adheres to strict biomechanical rules for competitive purposes, speed walking is a more accessible fitness activity focused on maximizing cardiovascular benefits and calorie expenditure while maintaining proper walking form. It is distinguished by a conscious effort to engage the entire body, leading to a higher heart rate and greater muscular recruitment.

Typical Speed Ranges for Speed Walking

The speed at which one can "speed walk" is highly individual, influenced by factors such as fitness level, terrain, technique, and personal effort. However, general ranges can provide a useful benchmark:

• Beginner Speed Walkers: Often start around 3.5 to 4 mph (5.6 to 6.4 km/h). This is a noticeable increase from a casual pace and begins to elevate the heart rate.
• Intermediate Speed Walkers: Typically maintain speeds between 4 to 5 mph (6.4 to 8 km/h). At this pace, breathing becomes heavier, and it may be challenging to hold a full conversation.
• Advanced Speed Walkers: Can achieve speeds of 5 to 5.5 mph (8 to 8.9 km/h) or even higher. These speeds often require significant effort and refined technique, making them comparable to a light jog for many individuals.

It's important to note that these figures are averages. Elite race walkers, a specialized form of speed walking, can maintain speeds upwards of 8 to 9 mph (12.9 to 14.5 km/h) over long distances, far exceeding typical speed walking paces due to highly specific and practiced techniques.

Measuring Your Speed

To accurately gauge your speed walking pace, several tools and methods are available:

• GPS Watches and Fitness Trackers: These devices use satellite technology to track your distance and time, providing real-time pace data.
• Smartphone Apps: Many fitness apps utilize your phone's GPS to offer similar tracking capabilities.
• Track Workouts: Walking on a standard 400-meter track allows for precise distance measurement, making it easy to calculate your speed over timed segments.
• Rate of Perceived Exertion (RPE): While not a direct speed measurement, RPE is a subjective scale (1-10) indicating how hard you feel you are working. For speed walking, aim for an RPE of 5-7, where you're breathing hard but can still speak in short sentences.

Benefits of Speed Walking

Engaging in speed walking offers a multitude of health and fitness advantages:

• Cardiovascular Health: Significantly elevates heart rate, improving heart and lung function, and reducing the risk of heart disease and stroke.
• Calorie Expenditure: Burns more calories than regular walking due to increased intensity and muscle engagement, aiding in weight management.
• Low Impact: Provides an excellent cardiovascular workout with less impact on joints compared to running, making it suitable for individuals with joint concerns or those returning from injury.
• Muscular Strength and Endurance: Engages leg muscles (quadriceps, hamstrings, calves), glutes, and core, as well as the arms and shoulders through active arm swing.
• Accessibility: Requires minimal equipment (comfortable shoes) and can be performed almost anywhere.

Optimizing Your Speed Walking Technique

To maximize speed and efficiency, focus on these key aspects of technique:

• Posture:
  • Maintain an upright stance with your head up, looking forward (not down at your feet).
  • Keep your shoulders relaxed and pulled back, not hunched.
  • Engage your core muscles to support your spine and prevent slouching.
• Arm Swing:
  • Bend your elbows at approximately a 90-degree angle.
  • Swing your arms forward and backward from your shoulders, not across your body.
  • Keep your hands loosely cupped, not clenched. The arm swing helps propel you forward and maintain momentum.
• Foot Strike and Stride:
  • Land softly on your heel, then roll through the sole of your foot to push off with your toes.
  • Focus on increasing your cadence (steps per minute) rather than over-striding. Over-striding can lead to braking and potential injury. A quicker, shorter stride is generally more efficient for speed.
• Breathing:
  • Practice deep, rhythmic breathing. Inhale through your nose and mouth, and exhale fully. This ensures adequate oxygen supply to working muscles.

Speed Walking vs. Other Forms of Walking

Understanding the distinctions between various walking paces can help tailor your workout:

• Brisk Walking (3-4 mph / 4.8-6.4 km/h): A moderate pace where you can still talk comfortably but are breathing harder than usual. It's a good starting point for fitness.
• Speed Walking (4-5.5 mph / 6.4-8.9 km/h): A more intense effort where conversation becomes challenging, and you're actively engaging proper technique to maintain pace. This is where significant fitness gains are made.
• Race Walking (6-9+ mph / 9.7-14.5+ km/h): A competitive sport with specific rules, including maintaining contact with the ground at all times and a straightened knee from the moment of heel contact until the vertical upright position. This requires highly specialized training and technique.

Incorporating Speed Walking into Your Fitness Routine

To effectively integrate speed walking, consider these strategies:

• Warm-up: Begin with 5-10 minutes of light walking and dynamic stretches (leg swings, arm circles) to prepare your muscles.
• Main Workout: Aim for 30-60 minutes of speed walking most days of the week.
• Interval Training: Alternate periods of very fast walking (e.g., 1-2 minutes) with periods of moderate-paced walking (e.g., 2-3 minutes) to boost cardiovascular fitness and speed.
• Cool-down: Finish with 5-10 minutes of slower walking followed by static stretches (holding stretches for 15-30 seconds) to improve flexibility.
• Progression: Gradually increase your duration, intensity, or the frequency of your speed walking sessions as your fitness improves.

When to Consult a Professional

While speed walking is generally safe, consider consulting a healthcare provider or a certified fitness professional if you:

• Experience persistent pain or discomfort during or after walking.
• Have pre-existing health conditions that might impact your exercise routine.
• Are struggling to achieve your speed or fitness goals despite consistent effort.
• Wish to develop a highly personalized training plan or refine advanced techniques.