How To Make Walking Work for You (Even More Than Running)

You might think that you have to pound the pavements, wearing out your joints and sweating like a good ‘un to make a workout worth it.


Celebrity trainer and Fitness Editor Callum Melly is here to tell you (and us) that that just isn’t true.

You can in fact make a huge difference to your fitness levels, lose weight and feel energised at any age by just walking, provided you do it the right way.

Walking – The Facts:

1. Walking is great for fat loss if you’re working at the right heart rate (your heart rate should be 60-70% above your Resting Heart Rate).

2. Walking is the new running because anybody  (even you) can do it. You don’t have to be at a certain level of fitness to get out and get walking!

3. There’s a reduced risk of injury with walking compared to running, as there’s less tension of the muscles and less strain on the joints, which is ideal if you’re getting started or if you’re feeling the aches and pains that come with ageing

4. Walking can also improve your aerobic conditioning, which is where the heart and lungs are trained to pump blood more efficiently, allowing more oxygen to be delivered to muscles and organs.

Is There A Technique To Walking For Fitness?

Callum shares that as with any exercise, your effort is dependent on your goals.

For example, if you are walking for the purpose of burning fat, power-walking on an incline is most effective for that particular goal.

Plus, the steeper the incline, the more you’ll shape and tone your lower body muscles, like your gluteus, hamstrings, quads and calves.

Ideal Footwear For Walking:

Yay – a chance to buy shoes!

You should be wearing the appropriate footwear for the terrain you’re going to be walking on, especially if you’re heading outdoors.

If you’re going uphill or on bumpy ground for example, walking boots are ideal, and if you’re taking a casual walk, a flexible but rubber sole is perfect. Y

ou want to ensure that your footwear allows a comfortable roll of your foot from heel to toe as you take each step. Essentially, comfort is key.

Further tips for outdoor walking:

– Invest in ankle support should you need to, particularly if walking uphill or on bumpy terrain or uneven grassy areas.

– Always be prepared and carry water with you to stay hydrated.

– Be prepared on your route – take a map or use a phone to guide you and keep you on track.

– Hiking sticks can be great for extra support on longer walks and ‘off the beaten track’ terrains.

– Invest in quality fitness wear to keep you comfortable – Predacore fitness’ compression range for example features coredry material to wick away sweat, correlite mesh ventilation to regulate body temperature and corefit fitness design to optimise freedom of movement

For more of Callum’s recipes and a full lifestyle programme visit

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