0 12 – 13 minutes Brisk / Vigorous 4. Overstriding—landing too far in front of the body—acts as a brake and slows you down while increasing impact.
Achieving the Ideal Walking Speed at 5 MPH for Optimal Fitness and Health
If the primary aim is general health maintenance or active recovery, a slower, more relaxed pace is appropriate to keep the body moving without strain. Pace (Miles per Hour) Approximate Time per Mile Intensity Level 2.
Someone just beginning a fitness journey will find their ideal pace closer to a leisurely 2 to 2. Focusing on a quick turnover of the legs and landing mid-foot allows for a smoother, faster, and safer stride, making the walk more efficient.
Achieving the 5 MPH Target Zone for Optimal Fitness and Health
Using the Talk Test to Gauge Intensity A practical method to gauge if your pace is effective is the talk test, which provides immediate feedback on your exertion level. On the other hand, if you are so winded that you cannot carry on a conversation, you may be pushing too hard, increasing the risk of early fatigue.
More About Best walking speed
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