1. Cross Train for leg Strength
While walking and running will certainly strengthen your legs, you can do a number of strengthening exercises to increase leg strength. Cross training with other sports puts your legs, ankle and core in different positions and will work muscles that do not receive as much attention while speed walking. Cycling and swimming are two excellent sports to supplement your walking regimen and improve leg action. Pedaling a stationary bicycle is a great way to cool down the overworked muscles after a long walk.
2. Stretch Your Legs
Stretching keep the legs flexible so that they can move better and gain strength. A tight muscle reacts by contracting and refusing to grow. If you don't give your legs enough flexible stretching, then they will eventually stop working for you altogether and could set you up for an injury. Use rubber straps to push your legs while lying on the floor. Stand and use the same straps to work your upper body, which also needs attention to allow you to maintain proper posture while walking.
3. Speed, Stride and Surface
Increase your speed by changing your stride and walking on different surface. Take off your shoes and run or speed walk on a beach to get a better workout in a shorter period of time and step up your aerobic resistance. During training, intermittently change your stride from short steps to long steps. Walk quickly with your back straight and take what seems like baby steps. Then switch up and step out as far as you can and see how fast you can walk. You will work different muscles for each stride. Change up once again and walk backwards for a while.
4. Work the Weights
In the gym, get on the leg machines at least three times a week. Sit on a bench and put your feet on the pedals that push the weights up with each push. Add weights so that you can only do 20 or 30 pushes with ease. When the weights move effortlessly, then it is time to increase the weight. Sit on the bench with the weighted leg lifts to work the front of your legs. Hook your ankles under the pads and lift. Also, you can move the adjustable weights to accommodate your progress. Never use weights beyond your abilities or you will only mess up your walking abilities. Apply ice or heat to your muscles after weight training if you feel them beginning to spasm.
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