Speed to Strive For
If you think about speeding up your steps, you will begin moving fast enough to burn a considerable number of calories: 3 to 4 mph (about 15 to 20 minutes per mile; around 125 steps per minute). Calories burned in one hour: 300 to 400.
Cues
As you step, put your front foot down quickly when your leg is under you rather than stretching it out in front of you. Count your steps for a minute (or count steps for 20 seconds and multiply by three). Write this number down. Over several weeks, try to speed up, and then count your steps again to see how you're doing.
Avoid
Over-striding. If you feel a jarring thunk with each heel strike, there's a good chance your stride is too long, which can slow you down and increase the risk of injury to your hamstring and gluteal muscles. (If you feel tightness in your hamstrings or glutes after a walk, you should try shortening your stride.)
Can You Talk?
Yes, but you should be breathing noticeably harder than you would just strolling you'll be inclined to short statements, not, say, singing show tunes.
Key to Success
While you shouldn't over stride, don't chop your steps short, either. Take this test to be sure you are striding right: Stand with both feet even. Lean forward until you nearly begin to fall, then allow yourself to naturally step forward to catch yourself. Where your foot lands is a natural stride for you, more under your body than in front of it.
Three: Get Your Arms Involved
Make walking athletic
The Benefits
A compact arm swing will make those quick steps quicker, allowing you to speed up without feeling like you're forcing it. It may take a little practice, but you will be building aerobic fitness and giving your upper body a workout, too.
The Basics
Arm swing makes the difference between walking briskly and walking fast. Bend your elbows 90 degrees and swing your arms with a quick, compact motion.
Speed to Strive For
You are heading into the aerobic range, 3.5 to 4.5 mph (about 13 to 17 minutes per mile; around 135 steps per minute). Calories burned in one hour: 350 to 500.
Cues
When moving your arms, your hands shouldn't go back behind the hip on the back swing or higher than the sternum on the upswing.
Avoid
Chicken-wing arms. Keep your elbows in close to your body. If you think your arms may be flailing out to the sides, then walk near a hedge or a wall. Bumping it with your elbows will remind you to hold them in.
Can You Talk?
Now you should be breathing quite hard. But you should not be so out of breath that you cant even say hello to those you pass.
Key to Success
Watch your arm-swing in a mirror as you walk in place. Once you can feel and see the proper waistband to sternum-height arc of the hands, put it to the test on the roads. To get a feel for how much it helps, alternate minutes or blocks where you walk with bent arms or straight arms.