The Personalized 3-Mile Walk And its Advantages, As Per a Coach

The focus of staying fit during the pandemic has shifted to achieving more with less effort. In a previous report on trends, it was predicted that restorative fitness practices would gain popularity, a forecast that has been validated in 2021. One significant trend is walking, evidenced by a study from MIT which shows an increase in leisurely strolls and power walks during the pandemic.

Engaging in a straightforward 3-mile walk can be a highly effective and adaptable method to address most of your fitness needs. A certified run coach and education director at STRIDE, who regularly guides runners and walkers, shares his insights on how to structure a 3-mile walk for optimal outcomes.

Designing a Stimulating and Efficient 3-Mile Walk

A 3-mile walk is an excellent workout choice as it allows for adding variety such as intervals, while still keeping the exercise manageable and achievable, according to the coach.

By outlining the first mile as a warm-up, the second mile as the “working” phase where you challenge yourself, and the final mile as a cool-down stretch, you can create a simple yet effective workout routine.

4 Tips to Enhance a 3-Mile Walk

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While opting for an easy 3-mile walk or following the mentioned structured routine is beneficial, this coach suggests trying out the following to increase the intensity:

1. Incorporate hills in your route: If there are hilly terrains nearby, take advantage of them during your walk to maximize the benefits.

2. Introduce interval challenges: Alternate between a slower pace for one minute and a faster pace for the next minute, repeating this pattern several times.

3. Implement 5-minute block intervals: Push yourself for one minute, followed by four minutes of easy pace. Repeat these 5-minute intervals until you complete 3 miles or reach your time goal.

4. Explore varied surroundings: Take your 3-mile walk to a trail or hiking path for added challenge and a touch of tranquility.

Essential Tips for Proper Walking Form

Ask any fitness expert about a crucial aspect of any workout, and they are likely to emphasize the importance of proper form. Maintaining good form not only enhances the effectiveness of the workout but also prevents injuries that may arise from poor form.

This coach highlights the significance of two aspects for walkers: paying attention to the upper body, especially the shoulders and arms, and focusing on heel strike.

1. Upper Body Form Suggestions

Sitting at a desk for prolonged periods can lead to tightness in the shoulders and upper body. When walking, it’s essential to ensure that your arms swing freely to complement your leg motion. Be cautious not to cross your arms excessively or overstride, maintaining a balanced arm swing without crossing the body’s midline.

2. Heel Strike

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While the term heel strike is commonly associated with running, it is also essential for walkers. Aim for a good heel strike on the outer heel, transitioning to the midfoot and then pushing off with the big toe. This sequence of motion helps in maintaining a proper gait. Choosing supportive footwear can further aid in achieving this gait.

Featured Image by Hans Braxmeier via Pixabay