Power Walking: This is how you can use it to increase your endurance

With power walking you move faster than with normal walking. This strengthens endurance and the cardiovascular system. We will tell you what is important when it comes to power walking

Everyone knows walking, but power walking? In the sport, the runners go at maximum speed. Unlike conventional walking or Nordic walking with plugs, you run power walking at a speed of around six to seven kilometers per hour. The improves endurance. Although you are still slower than joggers at this pace, power walking is also often referred to as fit walking or sport walking. Power walking has a decisive advantage over jogging: it is much gentler on the joints because there is contact with the ground at all times. Because unlike jogging, there are no small jumps between the steps with power walking.

Power walking is suitable for everyone who already has experience with walking and wants to improve their condition. But you can also try power walking as a beginner. You should start slowly and increase your training goal weekly.

Power Walking: The Basics

With power walking, you assume the same posture as with conventional walking – only you move faster. The technique is easy to learn even for people who do not have much sporting experience. Unlike jogging, power walking is also suitable for people who are overweight or have orthopedic problems – this is due to the low stress on the joints. That’s how it works:

• When walking, the position of the feet is particularly important. They point forward and are completely unrolled from the heel. Only when the toes of one foot touch the ground again do you lift the other foot into the air. This means that the muscles in your feet and legs are evenly loaded. This sounds easier than it actually is, because many people automatically point their feet inwards or outwards when running. You probably have to practice the correct position of your feet first. If your feet don’t point forward, you won’t be able to reach maximum speed.
• When the foot hits the ground, the knee is loose and not fully extended. The toes are then pushed off.
• In power walking, the upper body is straight. Hold your arms at a 90 degree angle and swing them from front to back. And always mirror-inverted to the foot: if the right foot moves, you swing the left arm with it.
• When doing power walking, you should walk at a moderate pace for the first few minutes to warm up.
• The step frequency for power walking is at least 130 steps per minute. If you don’t have a pedometer, you can simply move by feel. The only important thing is that you make faster progress than with conventional walking – without overdoing it.
• Adjust the training time to your current condition. Maybe you can already do 30 to 60 minutes of power walking because you have a good basic endurance. Maybe 15 to 20 minutes is enough for you. Go by how you feel in your body. If you train regularly, you will be able to improve quickly.

Power Walking: The Benefits

Apart from the fact that power walking is particularly gentle on the joints and can thus increase endurance, this trend sport has other advantages:

• In principle, power walking can be done anywhere. in the Forest or in parks, however, it is more pleasant than on hard asphalt. So you can spend a lot of time in the fresh air with power walking.
• You don’t need any special walking equipment either. Comfortable functional clothing and the right shoes are important. Suitable for power walking running shoes. The shoes should stabilize the feet and cushion the impact.
• Like Nordic walking, power walking stimulates the cardiovascular system. This improves blood circulation in the body.
• The risk of injury is low. This is due to the movements that are easy on the joints and the low speed at which you move.
• Power walking burns calories and strengthens your muscles – not only in your legs, but also in your upper body and arms. Even the abdominal muscles are trained.

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