Power walking, or the first step towards better health
There's a good reason why power walking is back in the spotlight! This accessible and incredibly effective discipline is suitable for many types of athletes and can be started at any age. With its physical benefits, mental effects, and complementarity with other endurance sports, power walking has everything going for it.
What is power walking? And who can do it?
Power walking, or active walking, involves walking faster than normal, with a wide, regular arm swing, a dynamic posture, and a pronounced heel-to-toe stride. You could say it's halfway between a Sunday stroll and a morning jog (although it's closer to the latter).
Anyone can do it, regardless of age, physical condition, or endurance level. It is one of the few sports that requires no technical knowledge or significant investment to get started.
Power walking, speed walking, long-distance walking: what are all these different types of walking?
If you are interested in this topic, you have probably heard of power walking, but also Nordic walking, speed walking, and long-distance walking.
- Power walking is a recreational activity aimed at promoting well-being or achieving moderate performance. It is characterized by a sustained pace, dynamic posture, and overall muscle engagement, without being subject to strict competition rules.
- Nordic walking, a cousin of power walking, involves the use of special poles to increase propulsion, engage the upper body more and improve posture. A very comprehensive form of exercise, it is particularly popular for its effects on coordination, overall muscle strengthening and cardiovascular fitness.
- Race walking is an Olympic discipline with clearly defined rules: walkers must keep one foot in contact with the ground at all times, and the supporting leg must remain straight until it is vertical to the pelvis. It requires rigorous technique and is aimed at competitive athletes.
- Long-distance walking refers to very long-distance events, often in competition or as a personal challenge (24-hour walks, ultra-walks, etc.). It requires endurance, consistency, mental strength, and effort management over several hours or even several days.
With power walking, it's all about enjoyment, health, and energy. No judges at the finish line this time!
The benefits of power walking on the body
Regular practice of this sport has a multitude of benefits for your body, including:
- Heart: improved blood circulation and heart rate
- For the lungs: improved oxygenation
- On the muscles: gentle but complete workout (legs, glutes, abdominal muscles)
- On bones: increased bone density, reduced risk of osteoporosis
- For metabolism: activation of fat burning.
The bonus? Very little impact on your joints, so less risk of injury than running. In other words, power walking is ideal if you want to Getting back to running gently after a long period of not exercising. It should also be noted that it is perfectly suited to diabetic sport : 30 minutes of brisk walking every day is extremely beneficial.
Walking and nature, a real vitamin for the mind
You know that “reboot” effect you feel after a nice outing in nature? That feeling of zen, calm, and fulfillment that comes over you? Well, you can get that back with power walking! Its positive effect on your mind and concentration is well established, and it also has the added benefit of reducing your stress levels.
But it doesn't stop there! With this discipline, you anchor yourself in the present moment and reconnect with yourself, leaving behind screens and everyday worries. It's almost like meditation, but in motion and with a good pair of sneakers on your feet.
What distinguishes it from a simple walk?
The difference between power walking and brisk walking lies in the pace and intention. When walking at a normal pace, you stroll, stop to observe the local flora, and take your time.
When power walking, on the other hand, you focus on your posture (straight back, active arms), your pace (steady, between 6 and 9 km/h) and your breathing (you breathe harder, but you can still talk).
However, it is precisely this light to moderate intensity that makes all the difference in terms of the results obtained. It's only a short step from brisk walking to power walking!
Why is power walking an excellent complement to endurance sports?
If you are already a runner, cyclist, trail runner, or cross-country skier, incorporating power walking into your routine can help boost your progress. Indeed, it is not an “activity for beginners” or a “sport for old people,” but a real complementary tool for endurance athletes on several levels.
An ideal type of walking for active recovery
After an intense workout, your body needs to move to eliminate metabolic waste, reoxygenate tissues, and promote regeneration. Brisk walking, practiced at moderate intensity (i.e., in your cardio zone 1 or 2), allows you to:
- stimulate blood circulation
- speed up muscle recovery
- reduce muscle soreness
- prevent strain injuries.
In practical terms, an hour of active walking in nature is better than a day of total inactivity for recovering from a particularly strenuous workout. And to combine business with pleasure, we would like to take this opportunity to remind you Our recycling tip : mashed potatoes !
Work on aerobic endurance
In addition, power walking exercises the cardiovascular system at low intensity but over a long period of time, which develops aerobic capacity and endurance for prolonged effort.
It is therefore an excellent basis for working on your endurance without tiring your nervous system, maintaining your physical condition during periods of relative rest (injury, fatigue, return to competition, etc.), and continuing to train in low heart rate zones, which we may tend to neglect but which are nevertheless essential for long-term performance.
Gentle but effective muscle strengthening
Power walking mainly works the hamstrings and quadriceps, calves, glutes, and core muscles. But unlike high-impact sports, it does so gently, providing intelligent, effective, and controlled muscle maintenance!
A tool for mental regulation
During periods of intense training, approaching competitions, or mental fatigue, it is a good idea to incorporate a brisk walk into your weekly training program. This not only allows you to maintain a consistent level of effort, but also to relieve mental pressure. This power walking session gives you the opportunity to approach sport from a different angle, helping you to refocus on how you feel, listen to your body, and better regulate your energy levels. And all of this can make a difference to your results in endurance events.
How often should you practice power walking?
Even though it all depends on your goals, walking 2 to 3 times a week is already perfect. In terms of duration, you can start with 30 to 45 minutes per session, which will allow you to quickly feel the effects of the exercise. And to keep your motivation intact, we strongly encourage you to vary your routes: between nature and the city, flat or hilly, you are spoiled for choice. Finally, remember to gradually increase the pace or duration of your power walking sessions. If you're going to do it, you might as well make progress!
What do we eat as part of the practice?
The Baouw team has everything you need to meet your needs (and desires) on the ground. So, before your power walking session, grab your best energy puree to avoid fatigue during long sessions. If you plan on exercising intensely for an hour, don't hesitate to plan for a electrolyte tablet in your flask, especially if you practice your exercice in hot weather.
After the event, focus on recovery! To do this, your best friend is our protein bar, which provides you with healthy fats, plant-based proteins, and natural sugars to recharge your batteries.
How to start power walking without injuring yourself?
There's a first time for everything! If you haven't seen the inside of a gym in a long time, you're not immune to injury. To avoid disaster, your mantra should be “gradual progression”:
- Don't neglect warming up your joints: ankles, knees, and hips first and foremost. You know that. sport and stretches go hand in hand!
- Equip yourself with suitable gear, especially shoes.
- Start by walking for 20 to 30 minutes at a moderate pace.
- Stay hydrated, breathe deeply, and listen to your body.
- Be consistent in your power walking routine.
Power walking, running, cycling... which to choose?
No need to choose! Alternate, consider your goals, and enjoy yourself to find the right balance. Remember that power walking can be a gateway to a more active lifestyle OR a bridge between several more intense sports. Whatever your situation, adopt the Baouw philosophy: a smart, sustainable, and natural approach to sports.
Sport | Intensity | Joint impact | Accessibility | Cardio endurance |
Power walking | Moderate | Low | Very easy | ✓ |
Running | high | Moderate to high | Moderate | ✓ |
Cycling | Variable | Very Low | Moderate | ✓ |
