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A 16-minute mile pace isn't strenuous for most walkers.
Walking is an efficient aerobic exercise that can help you burn calories and improve your cardiovascular fitness. Walking a 16-minute mile at a speed of 3.75 mph is a fairly moderate pace, and if you walk enough 16-minute miles, you'll improve your fitness level in the long run. Alternatively, walking a mile in 16 minutes can be a good start to a new walking program in which you progressively increase your speed and experience even greater fitness gains.1.
Warm up for five to 10 minutes before you begin your walk. You can walk at a slower pace or ride a stationary bike as a warm-up.2.
Walk with the correct form. Keep your head up and your posture straight. Bend your arms at the elbows and swing your arms in sync with your strides. Land on your heels and keep your knees aligned with your toes as you walk.3.
Carry a stopwatch or other timing device to monitor your pace. Many cell phones have stopwatch features.4.
Walk on a running track or a walking path on which distances are marked, so you can check your progress. For example, if a walking path contains a marker every quarter-mile, begin your stopwatch when you start walking and check your time at the initial quarter-mile mark, which should be about four minutes. If you're walking too fast, reduce your pace a bit. Increase your speed if you walk the first quarter-mile in more than four minutes. Continue checking your pace at each milestone.5.
Count strides to monitor your distance. To use this strategy, determine your typical stride length in advance by walking a specific distance and dividing by the number of strides you take. Divide 1 mile by your average stride length to determine how many of your strides equals 1 mile. If you average 2,000 strides per mile, for example, you should take 200 strides every one minute, 36 seconds, to walk a 16-minute mile. Use a pedometer if you don't want to count your strides manually.6.
Wear a portable device to track your speed. Try to maintain a steady pace of 3.75 mph.
- Stopwatch or similar timing device