Walking is a great form of exercise with many benefits for your body and mind. If you’re looking to get your blood pumping with something a bit more strenuous, consider speed walking. Speed walking has a slew of benefits, and it’s not a difficult activity to get into. From equipment and gear to health benefits and techniques, here’s everything you need to know about speed walking.

What Is Speed Walking?

 

Speed Walking vs. Regular Walking

Speed walking, also known as power walking or brisk walking, is a form of walking that emphasizes a brisk pace. Typically, speed walkers walk at a speed between three and five miles per hour. Importantly, one foot must be in contact with the ground at all times for something to qualify as speed walking instead of jogging or running.

Unsurprisingly, the biggest difference between speed walking and regular walking is speed. Speed walking is fast-paced and meant to increase your heart rate. In terms of numbers, a typical power walking pace is 15 minutes per mile, about three to five miles per hour.

With that said, it’s not meant to be too strenuous. You should be able to carry on a conversation without much trouble while speed walking. If you find yourself running out of breath, you’re likely walking too fast.

Speed Walking vs. Race Walking Race walking is the competitive version of speed walking. In theory, they’re fairly similar. Both involve walking at a fast pace and require one foot to be in contact with the ground at all times. The biggest difference is how that rule is enforced. If you’re speed walking for exercise, the one-foot rule is more of a suggestion. You should stick to it, but if you end up jogging by accident for a few minutes, it’s not a huge deal. In race walking, the one-foot rule is everything. Sticking to that technique is extremely important. A race walker can be penalized or disqualified if one foot is not in contact with the ground at all times. Race walkers also have to consider other rules. For example, their advancing leg must be straight and not bent at the knee when it makes contact with the ground.

Benefits of Walking

Walking of all types is great for your health. According to the Mayo Clinic, it can help you burn fat, strengthen your bones and muscles and increase energy and stamina. It’s also good for your heart. The American Heart Association notes that walking can reduce the risk of heart disease, stroke, and diabetes. And the benefits of speed walking aren’t just physical. Both the American Heart Association and Mayo Clinic note that regular walking or speed walking can improve your mental and emotional well-being and reduce the risk of depression and dementia.

Tips for Speed Walking

Compared to regular walking, speed walking requires you to pay closer attention to your movement and posture. Make sure you keep your shoulders back, head upright, and eyes forward. Don’t slump forward, and keep your neck and shoulders relaxed. Good posture will help you maintain speed and reduce the risk of injury.
Swing your arms gently while speed walking. Keep them bent at a 90-degree angle and swing them up and back. Do this one arm at a time, so that the opposite arm and leg are moving at the same time. If you’re stepping forward with your right leg, your left arm should be swinging forward.
Finally, make sure each step lands heel first. You want your stride to roll from heel to toe, with a good push-off from your trailing foot.
You should also consider safety. Wear brightly colored apparel during the day and reflective clothing at night so you’re visible to people and vehicles. Know your walking path well and try to stick to areas with sidewalks if possible. And, from your clothes to your shoes, make sure you bring the right gear.

Speed Walking Shoes & Gear

Wearing proper speed walking shoes and apparel will ensure you get the most out of your walks. If you don’t know where to start, we’ve got you covered. Here are our favorite speed walking shoes, apparel and accessories.

Model is wearing the women’s Skyflow

HOKA Footwear for Speed Walking

The men’s and women’s Skyflow are a great daily driver for power walking or running. They’re built with a durable outsole and a super-critical EVA foam midsole for support and cushioning. The upper sports reflective flash film details to help keep you visible. Another option is the men’s and women’s Transport. The Transport sits at the crossroads of performance and lifestyle, with quick-toggle laces, an EVA midsole, and Cordura® abrasion-resistant textile upper. It’s finished with 360 degrees of reflectivity on the upper, perfect for speed walking.

Apparel for Speed Walking

When planning a speed walking outfit, focus on reflectivity and visibility, especially if you plan to be out after dark. Start with the men’s and women’s SkyGlow Half Zip. It’s water-resistant, lined with cozy fleece, and features 360 degrees of reflectivity taping. Pair it with the men’s and women’s Novafly Run Tight and its reflective bird and HOKA logo, and you’ll be visible from top to bottom.

Model is wearing women’s Novafly Run Tight

Accessories for Speed Walking

If you decide to wear shorts while speed walking, consider wearing the Flight Leg Sleeve. They’re designed with reflective logos, which can help enhance visibility. You’ll also want a good pair of socks. Our crew-length Lifestyle Athletic Sock is lightweight and made of moisture-wicking CoolMax®. If you prefer a shorter style, check out the No-Show Run Sock. Gloves are a must for colder weather. Our ColdSnap Fleece Gloves will keep your hands warm and feature a stowable, high-visibility mitt. They even work with your smartphone’s touchscreen! Finally, consider bringing a pedometer. According to the American College of Sports Medicine, pedometers are a reliable way to measure your activity level and track progress. Most modern smartphones have a built-in pedometer function, so start there if you’d like to use one. Speed walking has many benefits. It can help you lose weight and strengthen your bones and muscles. It’s a great mood booster and can help with sleep and energy. But, best of all, it’s accessible. All you need is the right pair of shoes and a path to walk. So, lace up a pair and get out there.