I was tracking how fast I could walk a distance the other night, and found that I really cannot average at 3 miles and hour without running. I can be walking with all my might, pushing as fast as I can without running-but I can't get to the speed I want.

Now don't say just run it, because I'm still fat and can't run very far yet.

So my question is, could it have anything to do with how short my legs are? I'm 5'4" in the first place, but my torso and legs aren't well proportioned and I ended up with rather short legs. I don't think it's my weight slowing me down either.

It might be the length of your legs. It might be your weight. It might be that you're simply out of shape or your body isn't used to walking/running. It might be a combination of all of those things.

But the bottom line is that the number DOESN'T MATTER.

Seriously. It really doesn't. Everyone focuses on these numbers - I'm walking at 3mph, I'm running at 6.2mph, I'm jogging at 5mph. Is this good? Tell me if this will work.

Factually - the important number is your heart rate. How fast is your heart going? how much effort are YOU putting out? It doesn't matter if it's 3mph or 10mph, if YOU are putting out effort, raising your heart rate, and exerting yourself, then that's the important part.

As you get in better shape, as your lungs and heart gain capacity, as your muscles become more familiar with the motion, and yes, as you lose weight, you'll be able to go faster. It's possible that you'll be able to achieve a brisk walk at 4mph. Or you might be jogging or at a slow run at that speed. But it just doesn't matter.

One thing I'd suggest is that instead of focusing on the speed and how you can't walk or have to run or can't run or whatever ... start working interval running into your routine. It's a more effective form of cardio anyway, and it'll help you to build stamina and endurance.

Walk briskly for 30 seconds (at whatever speed you can walk briskly at) and then run for 30 seconds (at whatever speed is a comfortable run). Do that for 5 or 6 cycles. Then next time you get on the treadmill do 45 second intervals. Then do 60 second intervals. Eventually you'll be able to run for longer periods of time and you'll be able to walk more efficiently.

Kara, I have reason for wanting to be able to walk that fast, it's not just weight loss alone.

And I'm not looking to jump on the HIIT train, not yet anyways. I don't find it enjoyable.

Thanks for your input though.

I guess I don't understand. Why is it so important to focus on the speed? Maybe if you explained what you are trying to do, I might be able to give better advice.

Aside from that, the fact is that you might not ever be able to WALK at that speed. You might not have long enough legs to accomodate that stride - I don't know, since I've never seen you. I know that I'm 5'4" and for me a brisk walk is about 3.6 mph, but I cannot walk at 4.0 - I have to move into a slow jog. My workout buddy is 5'8" and she doesn't have to jog until she's almost to 4.8mph.

Oh and one final thing - what I described was not HIIT. It was simply a walk/jog interval. HIIT is much more intense and exhausting.

When I started out I was very big and very unfit.

A slow walk around the block was exhausting. I was very very slow too. But I made sure that I went out walking every day and every time that I could go further I went further. Each day I went at least as far as I had gone the day before.

I didnt notice or care about speed. I judged myself by distance. I knew that I was very big and I knew that I was very unfit....

I got so that I was doing quite long distances. Amazingly so.

Suddenly I realised that I must have speeded up over the time as I got fitter and stronger. I hadnt done any special techniques of training. I just walked as far as I could and didnt hang around if I could help it...

I have no idea when I got so fast but when I got my treadmill I was intrigued to see how fast I could walk on it. I found that I can walk on it at 4.3mph.

I do not have particularly long legs for my height. I am 5ft3 tall (short...).

I still havent tried running yet....

I would walk as far as you can regularly and go as fast as you can. One day you will probably suddenly find that you are going quite fast.

Oh, I'm doing a 7k charity walk next month and since I'm going alone I wanted to be able to keep within a reasonable distance of the rest of the walking pack.

The 7k part is not a problem for me, just that I don't want to be left in the dust alone.

Gotcha. That makes more sense now that I have some context!

I think my answer will be pretty much the same. As Omega said, you might be able to gain some speed as you walk more, but there will be a point, just because of the length of your legs that you'll have to move to a slow jog.

I would suspect that there will be a wide range of walkers at this charity walk as well. Last year I participated in a 5k walk and there were some people who walked faster than I run, and some people who simply strolled along. A lot of the people participating were with family and kids and so just kept a leisurely pace. I wouldn't worry too much about getting left in the dust!

Alright Kara , Thank you.

And thank you Omega, too.