Whether you’re already active or just beginning your fitness journey, here’s what you need to know about starting a walking program. Learn how to choose the right pace, ensure safety, and create a personalized training plan.
Choose the Right Walking Pace Every step you take contributes to your overall physical activity, according to Amanda Paluch, PhD, assistant professor at the University of Massachusetts Amherst. To effectively boost your fitness, gradually increase your walking pace and duration. Aim for a moderate intensity, also known as low-intensity steady-state (LISS) exercise, where your heart rate and breathing are slightly elevated. A good indicator is being able to hold a conversation but unable to sing.
Select the Proper Gear: Importance of Walking Shoes One of the great aspects of walking workouts is that you don’t need specialized clothing or gear. However, choosing the right shoes is crucial. Opt for low-heeled running shoes to support your forward momentum. According to McGovern, “Think racing flats rather than thicker-soled trainers.” If you experience knee or back issues, you might require more cushioning.
For personalized shoe recommendations, visit a local running store where experts can assess your gait and find the best fit for you, advises Carrie Boyle, walking coach and NASM-certified personal trainer.
What to Wear: Comfort and Breathability You don’t need to invest in new walking clothes unless you find it motivating. Instead, choose comfortable, breathable, and weather-appropriate items from your existing wardrobe. Cotton fabrics are a good choice for their breathability.
Follow these guidelines to ensure a successful start with your walking workouts and enhance your overall fitness.
Tips for Staying Safe While Walking
Ensuring safety during your walks is crucial. Here are five essential safety tips for walking, according to expert McGovern:
- Skip the Earbuds: While it’s tempting to listen to music, McGovern advises against it when walking outdoors. Being aware of your surroundings is vital for safety, helping you hear approaching vehicles, animals, or people. If you need music for motivation, consider using just one earbud.
- Walk Facing Traffic: Unlike vehicles, you should walk facing traffic. This allows you to see oncoming vehicles and react appropriately.
- Carry ID: McGovern recommends carrying identification such as a Road iD tag, which can be customized with your personal details, or keep your driver’s license in a running belt, secure pocket, or phone case.
- Share Your Route: Inform someone of your walking route and regularly update friends or family about your typical paths. Avoid walking in isolated or poorly lit areas.
- Increase Visibility: If you walk early in the morning or after dark, wear reflective clothing or use light-up vests and armbands. Bright colors during any time of day enhance visibility to drivers and other pedestrians.
Warm Up Before Your Walk
A proper warm-up can enhance your walking workout. McGovern suggests starting with a slower pace to gradually increase your speed. For more intense walks, incorporate dynamic flexibility drills such as leg swings, hip circles, and walking toe touches to prepare your muscles and joints.
A 4-Week Walking Plan for Beginners
Starting a walking program is easy with a structured plan. Begin by tracking your baseline steps or focusing on duration. Aim for 7,000 to 10,000 steps daily or start with 10-minute walks and gradually increase.
Sample 4-Week Walking Plan:
Week 1:
- Day 1: Walk 10 minutes
- Day 2: Walk 10 minutes
- Day 3: Walk 10 minutes
- Day 4: Walk 10 minutes
- Day 5: Walk 10 minutes
- Day 6: Rest or cross-train
- Day 7: Walk 10 minutes
Week 2:
- Day 1: Walk 15 minutes
- Day 2: Walk 15 minutes
- Day 3: Walk 15 minutes
- Day 4: Walk 15 minutes
- Day 5: Walk 15 minutes
- Day 6: Rest or cross-train
- Day 7: Walk 15 minutes
Week 3:
- Day 1: Walk 20 minutes
- Day 2: Walk 20 minutes
- Day 3: Walk 20 minutes
- Day 4: Walk 20 minutes
- Day 5: Walk 20 minutes
- Day 6: Rest or cross-train
- Day 7: Walk 20 minutes
Week 4:
- Day 1: Walk 25 minutes
- Day 2: Walk 25 minutes
- Day 3: Walk 25 minutes
- Day 4: Walk 25 minutes
- Day 5: Walk 25 minutes
- Day 6: Rest or cross-train
- Day 7: Walk 25 minutes
This beginner’s guide helps you safely and effectively integrate walking into your routine, building up your fitness progressively.