AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 5/9/2008 Subject: walking speeds
Question Hi, I'm a female age 61, and walk on a powered treadmill, so I have specific control over the speed & incline and know the distance I've traveled and the estimated calories burned. I'm 5'3" and weigh 138 and am able to walk 3 to 3.6 mph for 40-60 minutes on an incline of 3 or 3.5 I'm amazed at people of 5'4" that say they can walk 4-5 mph for an hour. I've gotten the speed up to 4 mph a couple times but can't hold it more than a minute, without feeling like I'll be thrown off the treadmill. Should I have a goal of walking 4 mph for 40-60 minutes? Is it possible without jogging/running, for my height.
Answer First of all, the incline has something to do with it. Is 3 or 3.5 a measure of degrees or % grade? Different treadmills have different ways of measuring this. If this represents a significant grade, then your 3.6 mph translates to a lot faster on the flat.
Your height should not make too much difference. Shorter people have shorter strides, but usually can move their legs faster to make up for it.
Be cautious about believing what people say they can do as far as walking speeds. However, there are plenty of exceptionally fit people who can walk tremendous speeds. And highly competitive racewalkers routinely walk 7 to 9 mph. I personally have averaged 4.25 mph for 100 miles. Unless you plan to be a competitor, you should always take care not to compare yourself to others when it comes to matters of exercise capacity. All that counts is how our own efforts relate to our health.
Adding speed to your workouts will indeed add to your fitness level, but at higher risk of injury. You should always keep a long-term outlook on matters of health, and consistant, injury-free walking is the best way to stay healthy. I see no reason to try to push your pace up or take up jogging. I always tell people that walking gives them 90% of the health benefits of running.
If you choose goals of faster walking or jogging, I can empathize with that, having done exactly that for much of my life. But good health does not require it.
