Within your walking training week you will want to incorporate some speed drills, some sustained faster walking, and also some good long, slower walking. Your body needs time to recover, build new muscle, create blood vessels to nourish your muscle and mitrochondria to power them.
- A drill is an exercise you do for a short duration.
- A workout is a walking session of 30 minutes or more.
Quick steps with a powerful push off are the key to walking faster without wasted motion.
Quick Step Speed Drill
- Begin with at least 5 minutes of slow walking.
- Perform the drill for 30-40 seconds. Do several repetitions.
- Take very short, fast steps for a distance of 20 to 30 meters
- Walk with an extremely short stride, the heel landing almost on top of the toes of the other foot.
- This drill teaches quick turnover, the key to walking faster.
- After the drill, continue on with your walking workout.
Back Leg Extension Drill
- Begin with at least 5 minutes of slow walking.
- Perform the drill for 30-40 seconds. Do several repetitions.
- Walk concentrating on a long extension behind you. Apply a slight forward lean.
- Focus on rolling off the toes of the back foot before the foot leaves the ground.
- This drill teaches you to use your back leg for power rather than overextending in front.
Next Page: Speed Workout
How to Walk Faster
Intro
Shoes
Technique
Drills & Workouts
Speed Workouts
Weekly Workouts
Links and Books
