To make a walk harder without running, walk briskly for short stretches, choose a route with hills or stairs, or combine the two. Use your breathing and the talk test to gauge effort, and increase difficulty gradually. None of these changes requires special equipment.
Choose the kind of challenge that suits you
There is no single best way to make a walk more demanding. The practical choice depends on what is available on your route, how much extra time or effort you want, and what feels appropriate for your current ability.
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| Option | How it raises effort | Access and equipment | Best fit |
|---|---|---|---|
| Walk faster | Raises intensity while keeping the route unchanged. | Usually needs no equipment or additional route planning. | When you want the simplest adjustment. |
| Brisk intervals | Alternates harder walking with easier walking. | Can be done on a familiar route; no equipment required. | When you prefer changes in effort rather than a consistently brisk pace. |
| Hills or stairs | Uses steeper terrain to make walking more demanding. | Requires suitable terrain that is accessible and safe in current conditions. | When a route change is available and suits your ability. |
These are practical options, not a ranked workout plan. The Centers for Disease Control and Prevention (CDC) explains that activity intensity is relative and varies by person; its guidance does not rank these walking methods against one another. CDC guidance on what counts as physical activity
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Speed is an easy first adjustment: walk faster while keeping one foot on the ground and your movement a walk. The NHS describes a brisk walk as about 3 miles per hour, while the CDC lists walking at 2.5 miles per hour or faster as an example of moderate-intensity activity. These are reference points, not goals every walker needs to reach; your effort depends on your fitness and health.
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For a more useful personal check, try speaking aloud. At moderate effort, you should be able to talk but not sing. If you can say only a few words before pausing for breath, the effort is vigorous. Use how you feel—not a pace target alone—to decide whether to ease up or continue. NHS advice on walking for health
Add brisk intervals while staying at a walking pace
On a familiar route, alternate a brisk walking stretch with an easier walking stretch. Both phases remain walking; the change in pace makes the session more varied without requiring a jog. There is no specific interval length or work-to-recovery ratio established in the guidance cited here, so start with brief brisk portions and adjust according to how they feel.
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As you try this, use the talk test to keep the brisk portions at an effort that suits you. Return to an easier pace if you cannot maintain a comfortable walking stride or the effort feels unsuitable.
Use hills or stairs when the route allows
A gentle hill or a set of stairs can increase the effort of a walk without changing it into a run. Choose terrain that is appropriate to your ability and safe in the conditions. Start with a manageable section rather than seeking the steepest climb, and take an easier route or pace if the added effort feels too demanding.
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Hills and stairs are route options, not requirements. If your usual area does not offer accessible terrain, a brisk pace or walking intervals can add challenge without special equipment.
Build difficulty gradually
A conservative progression is to begin with the walk you already find comfortable, then change one feature at a time. For example, add short brisk stretches first; when that feels manageable, try a suitable hill or stairs. You can also increase total walking time, but avoid increasing pace, duration and route difficulty all at once. The NHS advises people who are not very active to increase walking distance gradually, and the CDC advises starting slowly and building up.
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- Start with your usual comfortable walk.
- Add short stretches at a brisk walking pace, returning to an easier walk between them.
- When the pace changes feel manageable, consider a gentle hill or stairs if suitable and accessible.
- Adjust only one aspect at a time, and reduce the effort if it feels inappropriate for you.
This is general guidance, not an individualized training prescription. 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 activity, not a required speed or a guarantee of a particular result. CDC adult activity overview
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Adapt the walk to your health and comfort
Intensity is personal: a pace that feels moderate to one person may feel vigorous to another. Choose activity suited to your current ability and health rather than trying to match someone else’s speed or route.
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- If you have a chronic health condition, the CDC advises discussing suitable activity with a health professional.
- If you have been inactive, have a disability, or have overweight, the CDC advises talking with a doctor before starting vigorous activity.
- If you are not very active, increase walking distance gradually, as the NHS advises.
For longer walks or more demanding routes, comfortable shoes that provide adequate support and do not cause blisters are suitable. The NHS says specialist walking shoes may be worth considering for regular longer walks; they are optional, not a prerequisite for brisk walking or intervals. NHS walking guidance on pace and footwear
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