With the lockdown levels relaxing we now have more time during the day to exercise. Walking or running is a easy way to get yourself moving without the need for equipment or fancy gear. Make sure you get results, stay motivated, and sculpt every bit — just by using these all-new tips on your next walk or run.
Listening to your favorite downloads while you run or walk revs you up in more ways than one: A recent study found that tuning in to fast, upbeat music when you exercise can boost your endurance by up to 20 percent.
If you have a reward, such as a skim latte, waiting for you at the end of a walk, there’s a better chance you’ll get out the door.
Bring the Kids
Here’s where multitasking comes in handy — plan a weekly walk with your family. You’ll burn calories, catch up on what’s new, and help your children stay healthy.
While running or walking, try to keep your entire body loose and make sure your arms aren’t crossing over your body. Otherwise, you’re wasting energy and losing both momentum and speed. If you notice any tension, breathe deeply and then imagine sending air to your tight spots as you exhale.
Practice Good Form
To walk or run faster, stand tall and bend your arms. Keeping your arms straight as you go requires much more energy. You don’t have to swing in an exaggerated motion — let your thumb come up to chest height, then graze your waistband when you move your hand back. And push off all of your toes, too. Doing this will give you even more momentum for the next step.
Burn Double the Calories
Add Bursts of Speed
When you run fast, then slow, then fast again, you burn more calories, because on average, you’re moving more quickly than you do during a steady walk. Start with a five-minute warm-up, then intersperse a one-minute burst of intensity followed by two minutes of easy running or walking; repeat five times.
If you typically stick to the treadmill, mix it up and run or walk outside at least once a week. Factors like wind and varying terrain force your body to work harder and burn more calories. On the other hand, if you mostly run or walk outside, hop on the treadmill every now and then — it’s much more difficult to cheat your speed and intensity while on the belt.
Fire Up Your Pace
When walking, try to take at least 40 steps every 20 seconds. Once you become totally comfortable at this faster pace, shoot for 45 and then 50, even if you can maintain the speed for only a few minutes. By putting more zip in your step, you can burn about 100 more calories in a 30-minute walk than you usually do.
Head for the Hills
Doing hill repeats — running fast up a hill and then jogging slowly back down to recover — can increase your calorie burn by up to 50 percent. If you don’t have a hill nearby, run up and down steps instead. Try to work 5 to 10 hill repeats into one of your runs or walks each week.
You can become a faster — and healthier — runner by cross training, because you’re strengthening weaker muscles. Cycling is a great cardio complement, because it works your quads, and running emphasizes your hamstrings.
Add a Pilates or yoga session into your weekly routine. Runners tend to have really tight hamstrings and are usually pretty inflexible. Pilates and yoga are safe ways to limber up.
Weight It Out
Just two 15-minute total-body strength-training sessions per week can make your muscles stronger and less susceptible to injury when running or walking. Include some balance-building moves, such as single-leg squats or deadlifts, in the mix to help prepare your body for the uneven terrain outdoors.
Fuel Up First
Even if you’re a get-up-at-the-crack-of-dawn-for-a-workout person, you need something in your stomach before heading out. You’ll go stronger if you have a 100- to 200-calorie snack with some carbs and a little protein, like a banana or half a whole wheat bagel with peanut butter.
There’s a 30- to 60-minute window after exercise when your body restores glycogen, or energy. If you refuel during this period, you’ll improve muscle recovery and help to better prepare yourself for the next workout. Some good options: A non-sugary sports drink with sodium to replace lost electrolytes and a complex carbs/lean protein combo, such as a chicken or tuna sandwich.