by Nadia Sinclair

As the spring season breathes life into all things natural, it also beckons us to revitalize our fitness routines. This year, take your exercise agenda to new heights by embracing the adrenaline-surging trend of speed hiking, an activity merging fast-paced walking with the challenge of treacherous terrains, already making waves on social media.

Speed hiking pushes you to navigate the maximum distance at the quickest possible pace. The whole objective is to strike a balance between a fast walk and trail running, making it an appealing workout, whether you’re surrounded by city skyscrapers or forest tranquility. Not only is this activity a calorie-burner, it also strengthens muscles and builds impressive stamina.

Fitness coach Harrison White explains, “Speed hiking engages the same muscle groups as running, but puts significantly less strain on your joints. You will notice greater strength in your legs, core, upper body and glutes. It’s a fantastic way to bolster your cardiovascular health since your heart rate is consistently in the moderate-intensity zone.”

The Health Boost From Speed Hiking

Turning up the tempo of your regular strolls does more than just whip you into shape. It also helps prevent obesity and chronic illnesses. A comprehensive study conducted on over 78,000 individuals revealed a fascinating connection between walking speed and health outcomes.

According to expert health practitioners like heart specialist Grace Leonard, “Faster walkers, averaging around 80-100 steps per minute, exhibited a 35% lower risk of early death and 25% lesser chances of suffering from heart ailments or cancer. Walking speed can indeed be an indicator of overall health as it influences the wellbeing of muscles, bones and your cardiovascular system.”

Impressed? Read on to kick-start your speed hiking journey with nothing more than a pair of sturdy hiking shoes.

Your Guide To Speed Hiking

If you’re looking for easy ways to introduce daily exercise into your life, speed walking might be the perfect match. Emma Davis, a health research fellow at Cambridge University notes, “An 11-minute brisk daily walk could effectively reduce the risk of premature death, cardiovascular diseases and certain types of cancer.” You can gradually increase the speed and duration of your walks once you get comfortable.

Step 1: Master Your Walking Technique

Jo Franklin, an experienced sports scientist, explains that your walking velocity is heavily dependent on your technique, stride and cadence. She suggests avoiding overstriding and instead propelling yourself forward from your back leg to prevent strain on your knees and lower back.

Step 2: Increase Your Speed

With proper posture tackled, you’re ready to pick up the pace. Franklin suggests aiming for a cadence of roughly 125 steps per minute, which is comparable to jogging and promotes significant cardiovascular fitness benefits.

Step 3: Include an Incline

Walking uphill ramps up your heart rate by an impressive 10%, helping to build endurance and burn more calories. Coming downhill, on the other hand, presents a unique challenge to your core.

Step 4: Take Your Speed Hiking Outdoors

Take your speed sessions outdoors for an adventurous twist. The great outdoors presents a suitable challenge for dynamic speed hiking, serving as a practical test of endurance.

Ready to dive in? “Increase your distance and intensity gradually, adding no more than 10% to each speed hike to steadily build endurance,” suggests Olivia Greene, a seasoned outdoor guide.

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