Walking - distance? Time?

[Noggin]

I'm walking for physio/rehab and want to try and do it 'properly' this time for fitness as well, instead of just ambling about!

If you are aiming for fitness, do you walk distance or time?

There really isn't anywhere flat here (not for any distance) so I'll always be walking up or downhill which I guess is better long term but harder to get used to.

What would you recommend as an good distance/time to aim for from a starting point of around 2km?

Or, would it be better to just increase time or distance each day. If so, by how much?


I know most of these are daft questions but I've never been keen on walking just for the sake of it, horse or cycle as a kid, motorbike as an adult - and lately walking uphill on skis!

The only way I think I'll stick at it is to have targets or something to keep me interested/keen. But, as the only sports I've ever done, I've just 'done', I don't really have much in the way of idea on how to set the right goals that will be achievable but interesting! Cos, you know, walking without a goal or without actually going somewhere is kinda boring (to me!). I've never done any sports training as such! I don't think I should turn it into walking with the camera because that involves too much stopping and this walking, I would guess, should be fairly consistent. So, Help!!!

[Yorick]

I wouldn't walk as much without Elvis, but having a dog gives you a reason.

My 12 months average

Screenshot_20230531_123311_Samsung Health.jpg (205.5 KiB) Viewed 425 times

[Noggin]

@Yorick well, I had no space for a kitten here, so I don't think a dog is a good excuse!!

Today I've done 4258 steps which equates to 3kms. Most of it this morning and two short little wanders to find out if the pharmacy was open.

Trouble is that I have never actually trained for anything, so I really have no idea how to set achievable goals. I know I want to be able to walk to the top of the mountain by the end of the summer - probably a good 2-3 hours and its about (roughly) 500m of altitude. The only time I've achieved that, me and a mate set off on skis for a 'little' tour and just kept walking!! LOL But that's the only time I've succeeded (we hadn't planned to try, so we didn't exactly set a goal!).

I suppose I need to just walk more every day until I can walk for three hours or more, then head up the mountain to add altitude!! LOL

[MingtheMerciless]

You're recovering so take it easy and don't over do it. Walking where you are I'd go for a hill(or part of) and see what time I did it in and then aim to improve gradually on that or increase the ascent and go for the same time. Be careful to leave some strength to come down so as not to mash your knee's up descending.

As an example I have a local dog walk stomp up the hill which is 2.7 miles, about half of which is flat and the other half the ascent and descent of about 580ft and fairly steep in places. This takes me about 50 mins on average or about an hour if I'm wearing my 20kg weight vest.

[Noggin]

You're recovering so take it easy and don't over do it. Walking where you are I'd go for a hill(or part of) and see what time I did it in and then aim to improve gradually on that or increase the ascent and go for the same time. Be careful to leave some strength to come down so as not to mash your knee's up descending.

As an example I have a local dog walk stomp up the hill which is 2.7 miles, about half of which is flat and the other half the ascent and descent of about 580ft and fairly steep in places. This takes me about 50 mins on average or about an hour if I'm wearing my 20kg weight vest.

Thank you.

I'm trying hard to be restrained about this! LOL Resisting the temptation to practice going downstairs properly for now! But yes, the recovery part is also why I'm asking the daft/basic questions!!

I need to try out a different route tomorrow because the preferred route (with the awesome view) takes me through a building site and I can do without that right now!!

I think I'll have to walk down to walk up for the return - just cos walking up is currently easier than walking down. Won't be so pretty, but walking up to get home might be a better thing for a few reasons right now

[Mr Moofo]

I do around 15kms a day with the dog ...

[Noggin]

I do around 15kms a day with the dog ...

I suspect it will be a couple of weeks before I can get close to that (the surgeon did say I should walk, but also told me to be careful!! LOL Not allowed to do any other sports for now )

[Count Steer]

In the early stages just listen to what your body is telling you, don't push too hard just try and do a bit every day. If eg a knee complains, take a day off.

Walking on the flat isn't particularly good for cardio, unless you charge around like a chargy thing to get the heart rate up. Us humans are quite efficient walkers. Hills are good for both cardio and strengthening but coming down is a bit meh and probably causes more injuries than going up. If your target is the top of the mountain, is there a handy lower lift station you can walk up to and get the lift back down? Do that a for a few weeks on certain days. Getting to the top should end up like stringing a few days together.

(I'm trying to get back to where I was before a knee op and every time I do too much I set myself back a couple of weeks. Got a calf strain the last time. ).

Do what you can, see how it feels, do more/less. Just try and do as much as you can as often as you can for a while...then think about bigger targets. Keep a log. What me and other people can do performance-wise is irrelevant to your situation really, other than as a bit of inspiration. Your targets have to be yours and the log will help decide what they realistically are and where you are towards reaching them.

[Noggin]

In the early stages just listen to what your body is telling you, don't push too hard just try and do a bit every day. If eg a knee complains, take a day off.

Walking on the flat isn't particularly good for cardio, unless you charge around like a chargy thing to get the heart rate up. Us humans are quite efficient walkers. Hills are good for both cardio and strengthening but coming down is a bit meh and probably causes more injuries than going up. If your target is the top of the mountain, is there a handy lower lift station you can walk up to and get the lift back down? Do that a for a few weeks on certain days. Getting to the top should end up like stringing a few days together.

(I'm trying to get back to where I was before a knee op and every time I do too much I set myself back a couple of weeks. Got a calf strain the last time. ).

Do what you can, see how it feels, do more/less. Just try and do as much as you can as often as you can for a while...then think about bigger targets. Keep a log. What me and other people can do performance-wise is irrelevant to your situation really, other than as a bit of inspiration. Your targets have to be yours and the log will help decide what they realistically are and where you are towards reaching them.

Thank you. It's almost impossible to walk on the flat here! Unless I walk around the square just across from the building, although that's not completely flat!! LOL

When the lifts are open, my target mountain has a cable car that I can get back down Tis why I love the ski touring in the winter - I can walk up and ski down, much easier!! LOL

Good call on the log. I'm using a step app thingy on my phone but could use Strava to keep more of a note on the altitude and other stuff.

Main reason I'm asking is not to compete or use other peoples goals, just to understand how to do training! It sounds daft, but I've never trained for anything. I've only ever rocked up and played whatever sport (squash, badminton, football etc) and then gone on to whatever else I was doing.

I've always been fit enough to manage any sport I was interested in to a level I was happy with. But the last few years I've not been able to do even the basic things like walking very far without pain. So I am fully aware my fitness is wanting by a long way!!



The vague plan I have at the moment (which seems to fit in with what is suggested) is to be very gentle for the next few weeks post op but still increase a little each day as long as the knee doesn't hurt.

Once I get signed off by the surgeon, I'll up the goal a bit by aiming for steeper walks uphill but finding the gentle slopes back down - the up will help the cardio and muscle side but I need the gentle slopes down for knees and the shoulder, which doesn't cope well with the vibrations from walking down a steep slope!

I have big plans for winter ski touring but also need to get much fitter (and less fat!) !

[Skub]

Get good walking boots and socks,then start easy. Do what seems comfortable for the first week,then gradually increase pace/distance to get where you want to be. After the first week you'll know which boots/socks work best. Even how you lace your boots can have an adverse effect. I'm always a least a size up,sometimes 1.5 to allow your feet to expand.

Aim to be slightly out of breath for 15 minutes,then half an hour,etc,but don't go like a bull at a gate and put yourself off,or pick up an injury. If you enjoy an activity,you'll be far more likely to keep it going,rather than dreading it.

[ChrisW]

I popped into this a couple of times today thinking about how to phrase any advice I have but no need - just do what Skub says.

[Noggin]

Get good walking boots and socks,then start easy. Do what seems comfortable for the first week,then gradually increase pace/distance to get where you want to be. After the first week you'll know which boots/socks work best. Even how you lace your boots can have an adverse effect. I'm always a least a size up,sometimes 1.5 to allow your feet to expand.

Aim to be slightly out of breath for 15 minutes,then half an hour,etc,but don't go like a bull at a gate and put yourself off,or pick up an injury. If you enjoy an activity,you'll be far more likely to keep it going,rather than dreading it.

Thank you.

I did get some fairly good walking boots last summer for some easy trails on the mountain. The grip didn't last into the winter, didn't realise the grip would melt so fast and fell over a few times on the snow before I looked at the soles of the boots!!

So they were replaced. The new ones are possibly a bit warm for the summer, but I'll see how I go for now as I shouldn't be doing big distances for a few weeks and definitely not rough surfaces until after the start of July.

I did find out issues with lacing them was really surprised how much difference that makes!! (I've only ever walked in whatever trainer I had to hand until last year!!)

Thank you for the advice. I think I can be quite sensible about how much I do (hopefully) - have to be for this next four weeks whilst rehabbing the knee. Hopefully in that time I'll learn to enjoy walking! It really isn't something I've ever chosen to do for 'fun' or to get any enjoyment!! But living here I really need to learn as, out of season, mountain walks will be amazing!

And I need to get fit


I'm heading down tomorrow. It's about 1km to the next roundabout down, and a reasonable steepness to come back up. Think it has taken me about 15 ish minutes in the past, so I suspect I'll be 'looking at the view' halfway up to let my knee have a breather!! Will see how that goes. I definitely didn't get out of breathe this morning, but I suspect I need to be kinder to my knee for the moment on that walk and I would have had to walk hard on the route I took this morning and can't do that yet. But tomorrows is a bit steeper so will push the cardio without pushing the knee so much!! LOL

[Trinity765]

I walk to keep fit, usually to work which is just under 4 miles. I really enjoy it! Sometimes I walk with headphones/music but normally I like to listen to the world - especially when it's early in the morning - before all the people and traffic. If you walk in the morning your metabolism stays high all day and it really shapes up my waist as well as my maximus gluteus and leg muscles. These days I stretch before and after and take some Ibuprofen before I set off as that helps with the muscle tightening afterwards.

4mph is a brisk walking speed. I get shin splints if I walk on hard, flat ground in walking boots so I prefer comfortable trainers saving the walking boots for off roading.

[Nordboy]

Good advice above. Don't discount getting some good walking poles to assist you as well, they'll help massively with balance and confidence, especially downhill and over uneven ground

[Count Steer]

4mph is a brisk walking speed. I get shin splints if I walk on hard, flat ground in walking boots so I prefer comfortable trainers saving the walking boots for off roading.

I find trainers a bit too soft under the heel and I tend to pronate so I'll wear boots when the going is soft/muddy but through the summer I've found a happy medium with Oboz shoes (the support is pretty good, in other boots I've put Supafeet insoles in for more arch support but haven't needed them in the Oboz). Lot's of people will be happy in trainers on pavement/road though.

(There's a book called 'Beyond Backpacking' by Ray Jardine and the author walks some epic American trails in trainers. His argument is that all the support of modern boots is needed because people carry too much stuff. He doesn't worry about ankle support on rough ground because he says by carrying less you're more agile/nimble. The lighter the footwear you can happily wear, the better. He does go to extremes in lopping the weight of stuff though, anything not functional gets taken/cut off, even bits of trainer!).

[Trinity765]

4mph is a brisk walking speed. I get shin splints if I walk on hard, flat ground in walking boots so I prefer comfortable trainers saving the walking boots for off roading.

I find trainers a bit too soft under the heel and I tend to pronate so I'll wear boots when the going is soft/muddy but through the summer I've found a happy medium with Oboz shoes (the support is pretty good, in other boots I've put Supafeet insoles in for more arch support but haven't needed them in the Oboz). Lot's of people will be happy in trainers on pavement/road though.

(There's a book called 'Beyond Backpacking' by Ray Jardine and the author walks some epic American trails in trainers. His argument is that all the support of modern boots is needed because people carry too much stuff. He doesn't worry about ankle support on rough ground because he says by carrying less you're more agile/nimble. The lighter the footwear you can happily wear, the better. He does go to extremes in lopping the weight of stuff though, anything not functional gets taken/cut off, even bits of trainer!).

I'm onboard with that. I like my walking boots as they're Gore Tex with a thick tread so better for cold, wet and slippery conditions but otherwise the lighter the footwear the better.

I've always thought that walking is the natural (proper) pace of life. I have often walked to the shops with my son because we can have a really nice chat and give each other 100% of our attention. Imagine if you were angry with someone and you had to walk to their house to have it out with them - you probably wouldn't bother or at least, by the time you go there you'd have had a chance to think it over or be tired from the walk. These days we can bash things out on a keyboard and send it before we've had a chance to calm down or we jump in a car angry and then get further angry with other drivers misdemeanours.

[Noggin]

I went out before breakfast this morning! LOL Mostly cos workmen were cutting stones/pavement/road not far from my place from jsut before 7am! LOL Bastards! LOL BUT - beautiful sunny morning, so off I go.

I didn't take the crutch today as I really had to think about using it correctly, but I did take one of my lightweight ski poles in case I 'needed' something. As I left I decided I'd walk 1km down the road as it is a little steeper than 90% of what I did yesterday, and down isn't easy (need to take very little steps if I am going to keep the knee comfortable!) and I knew up would be easier on the knee but harder on me! LOL

I did 2.5 km, 70m elevation on the way back (detoured slightly which added the extra half a km!) and in 40 mins. Can't find the speed now but it was a bit under 4km/h - but as a rehab exercise I'm ok with being slow! And I can build on speed when I have confidence in the knee (and the surgeon says the holes in it are filling in!! LOL). Going down was pretty 'easy', just had to concentrate on keeping the paces small and even. Coming back was interesting I didn't push myself too hard (rehab, not training, have to remind myself!) but I did get a bit breathless. Not to the point I had to stop and catch my breathe, so I was quite happy with that. Got home and realised I was really quite hot, so that's good too. I wasn't particularly organised as I went out without breakfast or more than about a few mouthfuls of water - came home and had a pint of water, shower, another pint of water and now having breakfast - with more water. I am very aware that I get dehydrated very fast up here even when not doing exercise. so I need to keep an eye on my planning and water better. Not a major issue with what I'm doing for now (rehab!) but need to get in the habit of having the right stuff with me

I know I'll be going out later, not for a walk as such, but I'll add another km to the day just by taking the long route to go see some friends. Pretty sure it's not the same as a 'proper' walk, but in rehab stakes I think it counts Four weeks of this rehab mentality and hopefully from that and this thread I can learn enough to then beef up the 'training' in July and be able to walk to the top for sunrise and back down for work by the end of the summer


Thank you everyone that's offered help/advice. I know it's daft at my age to be asking advice about walking, but, well, I never really walked as an exercise, so it's all a bit new!!

Good advice above. Don't discount getting some good walking poles to assist you as well, they'll help massively with balance and confidence, especially downhill and over uneven ground

I know you are right. And my right shoulder is the best it's been since Aug 2017, but I am so wary of having a pole in that hand for balance. I ski with two poles but don't use the right one in the same way (I 'plant' it way less forcefully and much closer for each turn than the left) - I just can't get my head around skiing with one, so have it for balance, but a lot of the time it trails!

BUT - as i said, I know it's a good idea. Once the rehab period is out of the way, well, a bit before, I'll start looking for some light ones and will try them when I'm on the mountain. For the road I'll just take the one for the leg! But yes. It would be a good idea to get in the habit (and will offer some exercise/rehab for the shoulder too!)

I walk to keep fit, usually to work which is just under 4 miles. I really enjoy it! Sometimes I walk with headphones/music but normally I like to listen to the world - especially when it's early in the morning - before all the people and traffic. If you walk in the morning your metabolism stays high all day and it really shapes up my waist as well as my maximus gluteus and leg muscles. These days I stretch before and after and take some Ibuprofen before I set off as that helps with the muscle tightening afterwards.

4mph is a brisk walking speed. I get shin splints if I walk on hard, flat ground in walking boots so I prefer comfortable trainers saving the walking boots for off roading.

See, I have wanted to do that since I came here - in this area it makes you want to go walking, never actually 'wanted' to before!! No where it 'that' far away, the buses finish early (in the seasons, no buses in the interseason) the only factor is that I have to walk up 100m or more to go or come back from anywhere as well as the distance!! It' totally shouldn't be an issue. But since I moved here and have wanted to walk (the views are AWESOME!) it's been too painful on the shoulder. But I think the shoulder should cope now and the rehab of the knee will help find out what the shoulder will do And a shape change would be pretty damn good too

I find trainers a bit too soft under the heel and I tend to pronate so I'll wear boots when the going is soft/muddy but through the summer I've found a happy medium with Oboz shoes (the support is pretty good, in other boots I've put Supafeet insoles in for more arch support but haven't needed them in the Oboz). Lot's of people will be happy in trainers on pavement/road though.

(There's a book called 'Beyond Backpacking' by Ray Jardine and the author walks some epic American trails in trainers. His argument is that all the support of modern boots is needed because people carry too much stuff. He doesn't worry about ankle support on rough ground because he says by carrying less you're more agile/nimble. The lighter the footwear you can happily wear, the better. He does go to extremes in lopping the weight of stuff though, anything not functional gets taken/cut off, even bits of trainer!).

In boots I usually have to put insoles to stop my foot falling over - annoyingly the worst foot is also the left, so I need to keep an eye on that.

I generally buy fairly solid trainers (I'm only going to use them for walking around, not actual sport!) and always with a high arch bit. That's what i'm walking in for now. But I will keep an eye on them and change them/add insoles soon. The boots are fairly new so the arch support in them is still good. I'll try them out on tomorrows walk maybe Will look up Oboz shoes When I bought my boots last summer a friend said "next time get scarpa boots. Damn they're expensive, so they are staying on the maybe list!! LOL

I've always been wary of the really big supportive boots out on the mountain because I think that if you 'rock' over a stone/rubble type thing in those, you'll really damage your knee or fall badly. In a lighter shoe/boot, your ankle will turn a bit but 'should' be ok. In the past I've turned my ankle quite hard (squash, not walking!) but because I was hot/soft tissues were warm, there was no issue for the ankle - and it went over hard against the wall! So I suppose it's in my head to be wary of anything to heavy/stiff. But, I know I need to learn what is right and works for me on the mountain. On the roads and easy trails, a light boot/hard trainer with arch support will probably work - for now !

[Count Steer]

Will look up Oboz shoes When I bought my boots last summer a friend said "next time get scarpa boots. Damn they're expensive, so they are staying on the maybe list!! LOL

I like Scarpa. Different manufacturers seem to suit different feet and I must have 'Scarpa feet'. They do a range of shoes, including 'sneaker style'. They're still pricy but less than their boots and, at first glance may be less £ than Oboz (but someone always seems to have a decent discount eg on Oboz Women's Sawtooth X Low some places have £30-40 off).

[Noggin]

Will look up Oboz shoes When I bought my boots last summer a friend said "next time get scarpa boots. Damn they're expensive, so they are staying on the maybe list!! LOL

I like Scarpa. Different manufacturers seem to suit different feet and I must have 'Scarpa feet'. They do a range of shoes, including 'sneaker style'. They're still pricy but less than their boots and, at first glance may be less £ than Oboz (but someone always seems to have a decent discount eg on Oboz Women's Sawtooth X Low some places have £30-40 off).

I've been sidetracked this morning as have an appointment (online) with the thyroid doctor! So looking at results and sorting stuff/questions!!

Bit I'll definitely have a look at the sneaker style for both. And, like certain people fitting certain helmet brands better, I reckon feet are the same. My ski boot fitter can look at a pair of feet and tell the person of those feet exactly which brand of boot they need Very clever

If I'm going to be walking more (which I think I am! Hopefully!) then it will be worth the investment, but it might not be for a couple of months!!

[Noggin]

I'm not a fan of walking boots, I have some for when conditions demand it, but for normal walking on pathways and well trodden ground then I think they're detrimental, they're often heavy and putting big weights on the end of your legs as you flap them around isn't good for any part of your body.

As someone said, 4mph is a fairly standard benchmark of a brisk walking pace, if you're fully functional.
In your case I think any movement is good and you can build up to it.

I just checked my fitness watch and my walks are at 5.59mph, but that's on totally flat ground and on flat ground I always walk fast to make up for when I slow down on inclines, so it probably averages at 4mph-ish overall.

I wear trainers on every walk unless it's going to be very cold or wet and it's going to be longer than one day so I will need to use the same footwear when I wake up in the morning. Me and my lad go out walking for the day in trainers, get cold/soaked but it's no big deal because we go home afterwards and get warm and dry.

Distance or time, I find no difference, if you go slower it takes longer and visa versa, I find that ten miles burns the same kcals no matter how I do it - unless I run it and then it burns less, lol.

Thank you. I really appreciate all the comments and advice. I'm going to keep a record of what I do in these rehab weeks just to see how it goes. Then I will up the game once the surgeon tells me all is good