Walking其中一个最容易获得的运动形式（甚至在家中） - 它可以帮助让你的思维敏捷，，，，增强您的心脏健康， 乃至ease lower back pain。如果您感到沮丧或焦虑，每天散步也可以帮助您减轻您的心情and平静你的思想。
Whether you’re just步行例程开始or prepping for a challenging远足，，，，you might be wondering how far you can safely walk.
HOW FAR SHOULD YOU WALK WITHOUT TRAINING?
“If you’ve ever spent the day pounding the pavement at a theme park or touring a new city, you may have noticed you can walk surprisingly far without any specialized training,” saysAustin Misiura，经过认证的力量和条件专家和物理治疗师。这是完全安全的，“假设您健康并且well-hydrated，，，，” he says. That means if you’re walking 20-minute miles, you could safely log 24 miles (or about 38.6 kilometers) during an eight-hour trek.
但是，如果您生活在健康状况中，例如糖尿病，，，，heart disease或肺部疾病，或者最近出现诸如胸痛，头晕或平衡问题之类的症状，请确保与医生进行检查，然后再进行漫长的散步。莱内尔·罗斯（Lynell Ross），是国家糖尿病预防计划的物理治疗师和步行讲师。这样，他们可以确定个人在安全范围内的距离。
伤害风险呢？
如果你haven’t done any physical activity for a while，，，，you can expect your legs and feet to be prettysore米索拉说，如果您尝试一次走大约90分钟或几英里。你可以怪DOMS（又名延迟发作的肌肉酸痛）对于第二天的疼痛，据信这来自运动时发生的肌肉中的微观眼泪。“但是，随着您的肌肉变得越来越习惯一两个星期的长途步行，这些问题应该变得不那么问题。”
对于新手walking program，“您可能会得到一些blisters or notice some pain在像膝盖这样的区域，由于您的弱点hipsor臀部，”说妮可·伦巴多（Nicole Lombardo），，，，a physical therapist and CrossFit Level 1 Coach. “This is because other muscles or bones have to make up for the work weak muscles aren’t able to do,” she explains. But the chances of developing a步行受伤像肌腱炎或足底筋膜炎Misiura说，经过一段时间的长途步行很低 - 通常，您通常必须连续几天走更长的距离。
为了最大程度地减少伤害，“最好避免过度破坏并保持一致，而不是从超级激烈的会议开始，然后崩溃。”Kevin Padin，经过认证的力量和条件专家和物理治疗师。
WAYS TO ADD DISTANCE
1.获取正确的步行装备
认证的私人教练和美国田径教练史蒂夫·斯通豪斯（Steve Stonehouse）建议，选择袜子，上衣和底部，用湿料材料和合适的步行鞋制成，并为您的脚提供适当的支撑，以避免胫骨夹板和水泡。确保带一瓶水他说，也与您一起 - 最好是喝水，而不是相反。
2.从级别开始
Misiura暗示，开始在平坦的水平表面等平坦的水平表面上行走更长的距离。做你的肌肉用山丘或倾斜来更加努力他解释说，太早增加了您的伤害风险，因此最好以后进行纳入伤害。
3.在几分钟内思考，而不是里程
“Your body doesn’t know distance — it just knows time under tension,” says Stonehouse. As such, you’re better off measuring your walks in minutes rather than miles, he says. Aim to walk for a prescribed length of time at first. A good rule of thumb: Consider how long you can typically walk (like during a trip to the mall or grocery store) and go from there, suggests Lombardo. Even a quick步行10分钟可以有所作为。
4. FOLLOW THE 10% RULE
“过度使用的伤害是由于太早了，所以要开始，将自己限制为每周3-5步，休息日in between,” says Misiura. To increase your walking distance safely, add no more than 10% of your walking volume each week, he suggests. For example, if you walked 30 minutes for four days for a total of 120 minutes in your first week of walking, you can then add 10–12 extra minutes to your walks (or about 3 minutes per walk) the next week. This allows your body to slowly adapt to more stress, becoming stronger rather than breaking down, he says.
5.听你的身体
寻找危险信号that might indicate you’re walking too far too fast, such as pain that changes your stride or causes you to limp, makes it difficult to relax or sleep at night, or requires medication to treat, says Misiura. Any of the above is your cue to take a break and shorten your walks to avoid an overuse injury.
6.让它有趣
罗斯说，如果我们喜欢这样做，我们倾向于坚持锻炼，如果您喜欢自己，您可能会发现自己的步行更长的时间。考虑与您的伴侣或家人安排步行，，，，在公园里轻松散步，甚至拨打步行的强度Ruck锻炼。
底线
步行的距离恰到好处取决于您的个人病史和步行背景。您最安全的赌注是从您已经知道可以步行的距离开始，并逐渐增加步行距离。记住：无论您登录多少英里，常规的步行例程是健康生活方式的绝佳补充。
