Walking
Controlled walking at an easy or brisk pace matched to your session.
Setup
- Choose a safe, even route or familiar treadmill.
- Wear comfortable footwear and start at an easy pace.
Execution
- Stand tall with relaxed shoulders and eyes ahead.
- Take comfortable steps with a natural arm swing.
- Increase pace gradually when brisk walking is prescribed and ease down afterwards.
Coaching cues
- Stay tall and relaxed.
- Use a comfortable stride.
- Keep breathing controlled.
Common faults & fixes
- Overstriding: shorten your steps.
- Tensing shoulders: relax your arms and upper body.
Regressions
- Shorten the duration and choose a slower pace.
- Take breaks when needed.
Variations
- Brisk walking.
- Easy recovery walking.
- Run-walk intervals.
Programming ideas
- Use the time or distance prescribed in your workout.
- Use easy walking between running intervals and for warm-ups or cool-downs.
Safety
Choose safe footing and adjust speed to your ability. Stop for pain, dizziness or unusual breathlessness and seek advice if symptoms persist.
In depth
Walking provides low-impact aerobic activity and a practical recovery option between running intervals. Choose a comfortable pace for warm-ups and cool-downs, or a brisk conversational pace when prescribed.