To make a walk more challenging without running, walk faster for short stretches, add hills or stairs, or combine both. Use the talk test to gauge effort and increase only one part of your walk at a time. You do not need special equipment.
Choose how to make your walk harder
Each option raises effort in a different way. Pick one that fits your usual route, available time, and current ability; there is no official ranking of these methods.
| Option | How it raises effort | Route or equipment | Useful consideration |
|---|---|---|---|
| Walk faster | Raises intensity while keeping the activity a walk. | No special equipment or route change. | Easy to try in short stretches and adjust by feel. |
| Brisk intervals | Alternates faster walking with easier walking. | Can be done on a familiar route; no equipment needed. | No specific interval duration or work-to-recovery ratio is established by the guidance cited here. |
| Hills or stairs | Adds terrain that can increase effort. | Requires an accessible route with suitable hills or stairs. | Choose terrain appropriate to your ability and the conditions. |
Use pace and the talk test to find your effort
The U.S. Centers for Disease Control and Prevention (CDC) lists walking at 2.5 miles per hour or faster as an example of moderate-intensity activity. This is a classification example, not a required or personalized target. The UK National Health Service (NHS) describes brisk walking as about 3 miles per hour. Both are reference points; your effort also depends on your fitness and health.
For a practical check, at moderate effort you should be able to talk but not sing. At vigorous effort, you may only be able to say a few words before pausing for breath. The same pace can feel different to different people, so use your breathing and how you feel rather than chasing a number.
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Add brisk intervals without running
Alternate short portions of faster walking with easier walking, keeping both portions at a walking pace. For example, walk comfortably, pick up your pace for a while, then ease back until you can speak more comfortably. Adjust the brisk portions to suit your response; the official guidance cited here supports varying intensity but does not prescribe a particular interval schedule.
Make the route more demanding
A gentle hill or a set of stairs can raise the challenge without changing your activity to running. Try a suitable section of your route and return to easier ground or a flatter path if the effort feels excessive. Terrain, weather, and your current ability all matter; choose a route that feels appropriate and safe for the conditions.
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Build difficulty gradually
- Start with your usual comfortable walk. Notice how the route and pace feel today.
- Add one change. Walk faster for short stretches, or choose a route with a gentle hill or stairs if suitable.
- Let your response guide the next walk. If the change feels manageable, gradually add brisk portions, total walking time, or route difficulty—one at a time.
- Ease back when needed. Return to a comfortable pace or easier route if the effort feels unsuitable.
This is general guidance, not an individualized training plan. The NHS advises people who are not very active to increase walking distance gradually; the CDC likewise recommends starting slowly and building up.
Account for health and activity level
Choose activity that suits your current ability and health. The CDC advises people with chronic health conditions to discuss appropriate activity with a health professional. It also advises people who have been inactive, have a disability, or have overweight to talk with a doctor before starting vigorous activity. If you are unsure whether a faster pace or hill is suitable for you, ask a health professional for advice.
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Do you need special walking shoes?
No purchase is required to walk briskly, use intervals, or choose a hill. The NHS says comfortable shoes with adequate support that do not cause blisters are suitable for walking. For regular longer walks on more challenging routes, specialist walking shoes may be worth considering, but they are not necessary for everyone.
Independent reader supportYour contribution helps us test, update, and keep practical guides available for everyone.How much brisk walking should you aim for?
The CDC’s adult activity overview recommends at least 150 minutes per week of moderate-intensity aerobic activity for adults. Brisk walking is one example of moderate-intensity activity. This weekly guideline is distinct from a target pace for any one person or walk; choose an intensity that suits your health and ability.
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