We’ve spent plenty of time talking about pace—minutes per mile, numbers on a screen.
But let me say something loud and clear: pace isn’t everything.
In fact, some of the most powerful walks I’ve ever taken were slow, quiet, and completely untracked. So if you’re stressing about your speed, this one’s for you.
Let’s break down why going slow still gets you somewhere—and sometimes, it’s exactly what your body and brain need.
1. Any Walk Beats No Walk. Period.
Let’s be real: a 25-minute mile isn’t a failure. It’s a win. You moved. You showed up.
I’ve coached beginners who would say, “Sorry, I’m slow—I did a 25-minute mile.” And my response is always: “You did a mile. That’s more than most people did today.”
Science backs this up. A 2023 review showed that people who walked at any speed had better health outcomes than folks who didn’t walk at all.
Even at a casual pace—about 2.5 mph, or a 24-minute mile—you’re lowering your risk of heart disease and type 2 diabetes.
So don’t knock the slow stroll. That first step, even if it’s more shuffle than strut, gives you the biggest bang for your health.
No need to power-walk like you’re late to a meeting. Just move.
Coach’s Challenge: Walk one mile today, no matter how long it takes. Then ask yourself, “How do I feel now compared to before I started?”
2. Walk Off the Stress (No Stopwatch Required)
Walking isn’t just for burning calories. It’s for clearing your head.
I’ve gone out on walks with my mind spinning, stress levels high, and by the time I’m home, things feel lighter. It’s like therapy—but free, and with fresh air.
One guy on Reddit shared how his morning walking habit changed his life—better mood, deeper sleep, more creative ideas. Just from 35 minutes of slow movement, no heart rate monitor needed.
And the science? Oh, it’s real. Walking boosts endorphins, lowers cortisol, and even improves creativity.
A Stanford study found that people were 60% more creative when walking compared to sitting.
Personally, some of my best walks happen in the evenings here in Bali. No rush. No playlist. Just the sound of birds, maybe a temple bell, and the soft scent of incense. That’s not fitness—it’s medicine.
Ask Yourself: When was the last time you walked just to feel better—not to hit a pace?
3. Confidence Comes From Showing Up, Not Speed
I’ll always take consistency over speed.
One of my clients, Priya, was terrified to walk in public because she thought she was “too slow.” She finished her first mile in 30 minutes, stopping a few times, but man, the look on her face after she finished it? Pure pride.
A few weeks later, she did it without breaks. A month after that? She cut off a few minutes without even trying.
The point is: speed came later. Confidence came first.
This is how momentum builds—not by chasing a stopwatch, but by showing up again and again.
Mini Win: Don’t check your pace for a week. Just track days walked. Bet you’ll feel better.
4. Even Experienced Runners Need to Slow Down
Yeah, I run marathons. Yeah, I do speed work. But guess what? I still walk. A lot.
Slow walks help me recover after long runs. They help flush out soreness without pushing my body too far.
And when I’m traveling? I walk to explore. I’m not trying to rush through a rice field or miss a beach sunset because I was busy hitting a split time.
Walking with a friend? That’s training too—training for your soul and your relationships.
Coach Tip: Treat some walks like rest. No pace goals, just steps and good vibes.
5. Listen to the Body. It Knows.
Some days, your body’s like, “Nope.”
That’s not weakness—that’s wisdom.
Didn’t sleep well? Sore from yesterday’s session? Fighting off a cold? Slow it down.
There’s this thing called the talk test—if you can hold a convo while walking, you’re in the aerobic, fat-burning zone. That’s gold for endurance and overall health.
And no, walking slow doesn’t mean you’re slacking. It means you’re training smart.
Daily Gut Check: Ask, “How do I feel today?” If the answer is “off,” walk slow—and call it a win.
The Big Takeaway
Stop obsessing over pace. It’s not the only metric that matters.
If numbers stress you out, ditch ‘em. Track how you feel instead. Focus on building a habit, finding joy, and stacking consistent days.
Your wins might show up as:
- One more belt notch looser
- Lower blood pressure
- A clearer mind
- A new pair of shoes that get dirtier every week
And if you do want to improve pace? I’ve got your back in the next section.