For the full 30-day plan, including daily strength, mobility and stretching routines —plus meal plans, walking podcasts and inspiration — download the Start TODAY app!
Walkers, rejoice! The summer offers beautiful weather and longer daylight hours to get those steps in.
But if walking is your exercise of choice, that doesn’t mean it’s the only type of exercise you should be doing. In fact, other types of training can have a big impact on increasing your speed, improving your form and reducing your risk of injury when walking.
While this month’s plan is focused on incorporating complementary modalities into a walking routine, cross-training is a smart strategy for everyone to implement. Cross training is a fitness routine that incorporates several modes of exercise that complement each other in order to improve your performance. For walkers, that means lower-body and core strength, mobility that targets the joints of the lower body (like the hips and knees) and flexibility.
The good news is this won’t only improve your walking or running form and speed, but also your overall fitness and functional movement in daily life. Plus, cross training increases adherence to an exercise routine, reduces your risk of injury, and keeps your workouts more entertaining!
30-Day Strength & Mobility for Walkers Challenge
This month’s plan is designed to improve balance and stability, hip mobility, flexibility, lower-body strength and core strength — all with the goal of improving your walking form and speed and reducing risk of injury to help you get the most out of your walking routine.
In addition to the daily workout, walk as much as possible — ideally every day! This plan is meant to be a companion to a walking routine. So aim to get at least 30 minutes total, whether it’s one long walk or broken up into 5-10 minute walks throughout the day.
For full guided routines with our experts served to you daily, download the Start TODAY app!
How to progress your walking routine
Walking may be a simple exercise, but that doesn’t mean it can’t be a challenging one! There are several variables you can play with to progress your walking routine and improve your fitness level:
- Duration: “One of the easiest goals to set when it comes to walking is how long you walk for,” says Mansour. “To start, if you’re coming from a place of being sedentary or just getting back into a workout routine, five minutes is a great target. Once you get up to a habit of walking for five minutes, then up it to 10, and keep increasing in a way that feels doable for you. One of the biggest obstacles or excuses for not exercising is that it takes too much time. Train your brain to get into the habit of short amounts of time and watch how quickly you’ll progress into longer amounts of time!”
- Speed: “Another way you can set goals to progress your walking routine is to increase your walking speed,” says Mansour. “For example, if it initially takes you 10 minutes to walk around the block, you could make a goal to walk around the block in eight minutes. To do this, you can start by adding short bursts of faster walking and then recover with a regular pace for a few minutes before another short burst to get your heart rate up.”
- Distance: “Another goal when walking is to increase the distance or steps you walk each day,” says Mansour. “Track your distance or steps with your smartphone and focus on covering more ground and getting in more movement!”
How to walk faster, farther or longer
What is the best way to accomplish these goals? It’s a combination of progressing your walking routine over time and cross training.
“Gradually increase the intensity, duration or frequency of your walks each week to include more hills, walking for longer periods, or increasing your speed,” says Mansour. “Cross training can also be beneficial. Strength training your upper and lower body can help you increase your overall walking output. Plus, activities like swimming or yoga can improve your overall fitness without over stressing your walking muscles and also enable you to switch up your workout routine and keep your workouts fresh and engaging.”
Cross-training for walkers: strength, mobility and flexibility
This month's workout plan combines a diverse range of modalities, for a well-rounded fitness routine designed to make you a safer, faster and more efficient walker.
- Lower-body strength for walkers: “Building lower-body strength can significantly enhance your walking performance,” says Mansour. “Stronger leg muscles provide more power and endurance, allowing you to walk faster and for longer periods without feeling as tired and worn out. Lower-body strength training also helps to stabilize your hips and knees and can help reduce the risk of injury. Exercises like squats, lunges and calf raises can target the key muscles used in walking, making each step more efficient and effective.”
- Core strength for walkers: “Core strength is important for walkers because it helps to stabilize your spine and pelvis, which improves posture and balance,” says Mansour. “A strong core allows for a more efficient transfer of power from your lower to upper body which will enhance your walking speed and reduce strain on your back. Core exercises such as planks and bicycle crunches can help you maintain proper form and prevent injuries, making your walks more comfortable and effective.”
- Flexibility for walkers: “Flexibility is essential for walkers to not only prevent injuries, but also to improve range of motion,” says Mansour. “A proper warmup helps prepare your muscles for activity, while a cool down enables them to recover.” She recommends dynamic stretches like toe touches, lateral leg swings and side bends to help to increase blood flow and loosen your joints before a walk, and static stretches to help reduce muscle soreness and improve flexibility afterwards.
- Mobility for walkers: “Mobility refers to the range of motion in your joints and the ability to move without restriction. Prioritizing mobility in your fitness routine is important as it improves your overall movement and reduces the risk of injury,” says Mansour. “Focusing on mobility training can help you on your walks by allowing you to move more efficiently while also reducing any stiffness and discomfort. Incorporate exercises like hip circles, shoulder rotations and ankle circles to keep your joints healthy and your walks enjoyable.”
A lower-body strength routine that will make you a faster walker
The glutes, hamstrings, quads and calves power you forward when you walk. That’s why adding strength exercises that target these areas to your routine is a strategic way to walk to increase your speed.
Perform 3 rounds of 10 reps, with a 1-minute rest between each round.
Side lunge
Start standing with feet hips-width apart. Step out to the right, hinging at the hip and bending the right knee to sit down and back into a side lunge. Keep the left leg straight. Press down through the right heel to come back to standing. Step out to the left, hinging at the hip and bending the left knee to sit down and back into a side lunge. Continue alternating, performing 10 repetitions total.
- Beginner modification: Standing side leg raises.
- Advanced modification: Hold a dumbbell in each hand for a weighted side lunge.
Stationary lunge
Stand with your feet hips-with apart and your hands in front of your chest or on your hips. Step your left foot back a few feet. This is your starting position. Bend the right knee so that it is over the right ankle and bend your left knee so that the knee reaches down toward the ground. Look in the mirror and make sure your spine stays straight and that you’re not leaning forward. Press down through the front heel to come up to the starting position. Repeat this 10 times, then switch sides.
- Beginner modification: Standing forward leg lifts.
- Advanced modification: Hold a dumbbell in each hand for a weighted stationary lunge.
Squat
Stand with your feet hips-width apart and your toes pointed forward. Squeeze your abs as you move your weight into your heels. Slowly sit back into a squat position with your chest up, your shoulders back and abs in. Make sure that your knees are not pushing past your toes and are as close to a 90-degree angle as possible. Squeeze your glutes and press into your heels to stand back up. Perform 10 repetitions.
- Beginner modification: Half squat.
- Advanced modification: Hold a dumbbell in each hand for a weighted squat.
Calf raises
Start in a standing position with your feet hip-width apart and your core engaged. Squeezing your calf muscles, slowly raise your body, lifting your heels until you’re on your toes. Make sure to stand tall and straight. Then lower your heels back to the floor with control. Repeat for 10 reps.
- Beginner modification: Lightly grab the back of a chair for an assisted calf raise.
- Advanced modification: Hold a dumbbell in each hand weighted calf raise.
Curtsy lunge
Stand up straight with your feet shoulder-width apart. Take a step back on your right leg, crossing it behind your left leg, just as if you were about to curtsy. Keep your weight in your left foot and slowly bend your knees, lowering your body straight down. Hold for a moment and then slowly return to the starting position. Perform 10 reps to the right and then switch to the left side.
- Beginner modification: Knee raise.
- Advanced modification: Hold a dumbbell in each hand for a weighted curtsy lunge.
