Distance Walk - Walking Workout

Improve Walking Endurance

Two Women Walking
Distance Walking. Idea Images/DigitalVision/Getty Images

Nothing beats going for a long, long walk. This distance walking workout will take you 75 minutes or more to complete. It's done at a moderate pace and moderate level of exertion so you can keep going, and going, and going.

Benefits of the Distance Walking Workout

This distance walking workout builds endurance and burns off calories (approximately 100 per mile for 150-pound person.) Those training for longer distance events should build up their mileage steadily with a long distance workout once per week.

Those training for a 5K or 10K competitive walk should exceed the event distance by a mile or two in their distance workout.

When to do the Distance Walking Workout

You should do a distance walking workout once per week. If you are training for a multi-day walk should perform two distance days back-to-back each week. If you are training for an event such as a half marathon or marathon, you may want to do this workout at the same time of day you will be walking. That way your training will be even more specific.

How to do the Distance Walking Workout

• Start at an easy pace for 5-10 minutes.
• Stop and do a stretching and flexibility routine for 5 minutes. Stretches
• Resume your walk at a pace that brings your heart rate up to 65-80% of your maximum heart rate (MHR).
• This is a comfortable pace range between being able to speak in sentences to being able to speak only in short phrases.
• Walk for 5-10 miles, or longer if you have built up your endurance and are training for a half marathon or marathon.


• End with 5 minutes of gentle stretching and flexibility exercises. Stretches

Hydration - Snacks - Gear for the Distance Walk

Once you are walking for more than an hour, you need to plan for ensuring you won't get dehydrated and you may need a snack to keep your energy high.

Water and Sport Drink: Make sure you are able to drink a cup of water and/or sports drink every 20 minutes.

You may need to carry water with you. It's appropriate to switch to sports drink once you are walking for more than two hours, especially if you are sweating.

Walking Snacks: Once you are walking for more than an hour, you may need a walking snack. Choose ones that are easy to take along, easy to chew and swallow while you are walking. Energy bars, energy gels, trail mix and fruit are the handiest to bring along.

What to Wear: On a longer walk, you'll want to wear athletic clothing. The weather may be very different at the end of your walk than at he beginning, so you will want to dress in layers and be prepared for rain and other elements. Your shoes will need more structure and cushioning for a longer walks to reduce foot fatigue.

Blister and Chafing Prevention: If you've never had a blister, you may be surprised when they spring up as your long mileage increases. Blisters are more likely as your feet will be sweating and rubbing against your shoes for much longer. You will want to see which kind of blister preparation works for you.

Start with wearing sweat-wicking socks to keep your feet dry longer. Then think about using lubricants to reduce friction. You may also need those to prevent painful chafing,

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