Train for a 5K Walk in 6 Weeks

Step Smart to Slim Faster

Want to boost your burn? Perfect your form because using proper alignment helps you walk faster. Follow these simple tips to intensify your stride.

  1. Keep your gaze focused directly ahead, not down at your feet.
  2. Stand tall, head straight and chin up; avoid leaning forward.
  3. Roll your shoulders back and down, not scrunched up by your ears.
  4. Make a relaxed fist, as though cupping a fragile potato chip.
  5. Tighten your abs, pulling belly button toward spine.
  6. Bend your arms; naturally swing them forward and back without crossing the center of your body.
  7. With each step, land on your heels and push off with your toes. (Aim for a mid-foot strike when running.)

More: Tips to Build Your Athletic Walking Form

Walk to Boost Your Mood

Losing weight isn't the only reason you should lace up those sneaks. Regular sweat sessions make you feel happier and brighten your outlook. A 2011 study published in the Journal of Sport & Exercise Psychology found that people who upped their daily activity by at least 10 minutes felt more enthusiastic, alert, and excited for the rest of the day than on days when they stuck to their regular schedule.

Moves to Help You Walk Faster

Power up your walking muscles and tone trouble spots with these super-simple exercises. Do 2 or 3 sets.

Squat Stand with feet hip-width apart, holding 1 dumbbell in each hand. Bend knees and lower body into a squat, keeping knees behind toes. Repeat for 30 to 60 seconds.

Modified Plank Start with belly on mat, elbows under shoulders. Tightening abs, lift torso off floor, supporting weight on forearms and knees. Hold for 30 to 60 seconds.

Knee Push-Up Start with knees bent, palms under shoulders, head in line with hips. Slowly lower body till almost touching floor; then slowly push back up. Repeat for 30 to 60 seconds.

More: 3 Strength-Training Workouts for Beginners

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