Walking is often an underrated exercise form, but it happens to be one of the easiest ways to get in shape and improve your overall health. People who walk can benefit from training plans just as much as other athletes. Training plans can help you avoid injuries, they provide structure and variety to your routine, they make it easier to reach your goals, and they help you stick with walking. Here’s how to set up successful training plans.
Stick to the 10% Rule
In order to prevent overtraining and to make sure your body stays healthy, follow the 10% rule which means you’ll increase your weekly mileage by more than 10% each week. If you have to take a break due to injury or illness, work your way back up to your weekly mileage, don’t start where you left off.
Avoid Consecutive Hard Days
Following a hard workout, schedule an easier one to allow your muscles to recover before your next difficult workout.
Set Rest Days
Make sure you set one or two rest days to prevent burnout and keep you from getting injuries. You can use rest days to cross-train with low-impact activities like yoga or cycling.
Work on Your Weakness
Incorporate strength training sessions to work on your weaknesses and to help you work on your form over distances to avoid injuries.