How to increase walking speed

[Chris931]

I've done about 5 different 5K events over the past 2 years. My average pace is about 16:30. I can't say I've gotten faster in each race. I will have a good race and come in under 16 and then I'll have a race that is 16:45.

I'm going to be doing a half marathon in 7 weeks. It is meant for walkers and has a very generous time limit so I know I won't have any trouble finishing.
I have a training schedule that I've been using to increase my endurance for the distance.
On the longer distances that I have done, including most recently 9 miles and 11 miles, my average pace is around 18:30.


How can I work on increasing my speed? Like I said, my main focus for this first half marathon is to finish. But my goal is to do a 1/2 marathon in Disney so I need to pick up the pace.

Christine

 

[cewait]

Strength.

Think of the strength and endurance as going hand in hand… Strength is speed and Enduracne distance.

How can we improve strength? Several ways. First and most monotonous are actual leg wrkouts. Think things like squats, lunges and calf raises (google for good form examples). They do not require any special equipment, only a mirror at first and your body weight. Next is to walk hills. Ideally, you would walk a hill that will take 3-10 minutes to get to the top. This is an interval workout where you want to be really huffy and puffy as you near the top. At first maybe 2-5 intervals, working up to a 60 minute workout. Finally, speed intervals. Walk 4-800 meters (quarter to half mile) at a pace that you can carry for the entire interval and end up huffy puffy. Again 2-3 intervals at first and increase with time.

Form is another issue. Speed = stride length x leg turnover. Many newer walkers/runners lengthen strides in an effort to gain speed. You have a natural stride length that is proportional to your femor length and that is not easily changed. The best way to increase speed is to actually shorten the stride length just a touch and push for a leg turnover in the 120-150 steps per minute range. (running is in the 150-180 range).

You body should be tall and relaxed with a minimal lean forward. Cues are hips, back and neck in a line. Think of a wire pulling your head up. Arms swing with purpose but hands are relaxed. Your shoulders should be back and chest out, like a wire pulling you forward and up slightly. You face must be relaxed.

There is more but need to get back to the game.

 

[windwalker]

That was good stuff from Charles.

Walking fast is all about efficiency. In addition to what Charles said make sure you are walking a straight line. Following the white line on the side of the road or the lane line on the track is a good way to kept straight. Find some steps like at a ball statium and walk down the steps, that is the motion you want while you walk, I often think walking down steps when I want to tighten my form.

Your arm swing needs to be more to the back. A runner runs by raising and lowering the knees, a walker should walk with the stride starting from the hips and glutes.

Track intervals are how I build speed, I usually do 8 X 200m or 4 X 400m as fast as I can with good technique after a 2 mile warm up walk.

Dave

 

[cewait]

That was good stuff from Charles.

Walking fast is all about efficiency. In addition to what Charles said make sure you are walking a straight line. Following the white line on the side of the road or the lane line on the track is a good way to kept straight. Find some steps like at a ball statium and walk down the steps, that is the motion you want while you walk, I often think walking down steps when I want to tighten my form.

Your arm swing needs to be more to the back. A runner runs by raising and lowering the knees, a walker should walk with the stride starting from the hips and glutes.

Track intervals are how I build speed, I usually do 8 X 200m or 4 X 400m as fast as I can with good technique after a 2 mile warm up walk.

Dave

Good. I never even think about straight lines but I do see lots of weavers in races, even though there is nothing to weave around. Then the most puzzling one are the hold the line folks later in the event once things are clear... the ones in a sharp bend who will stay in the same relative position on the roadway, even though it is the outer circumference of a three lane street.

Also, starting the intervals at a lower distance works well.

 

[Chris931]

Thanks so much for the replies.

How can I do the hill training on a treadmill? All the area around me is flat.

 

[cewait]

Thanks so much for the replies.

How can I do the hill training on a treadmill? All the area around me is flat.

Set the elevation at 5-6% incline and take off. Again, you are looking for a 5 minutes or so on elevation at a speed that makes you huffy and puffy. then a couple minutes back at 1-2%. Repeat.

 

[John VN]

If, after following all of the excellent advice given, you feel like you are not fast enough you might look into Danny Dreyer's Chi Walking Method. I was walking in the 13:00mm to 15:00mm range and am now comfortably walking at 10:00mm pace.

The method is not for everyone but has worked for myself resulting in a recent 2:06:16 time for a 13.12 mile training walk.

Good luck.