So, you’ve become a really keen Sport Walker and can’t help thinking it would be just fab if your friends could come along too. Great idea in principle but there’s a good chance the first session will be their last if you don’t get it right. Remember that what you experience when you go Sport Walking will probably be very different to what your friend experiences when you take them out, so keep in mind that it might feel quite daunting for them, especially if they know what you’ve done before!
So here are a few ideas for how you can give them a taste of Sport Walking and, hopefully, leave them wanting more!
Keep It low-key
When you first suggest a walk, make sure you frame it as a no-pressure outing rather than a rigorous workout. Don’t let your eagerness to share your activity with your friend run out of control. Really underplay it and then, when you’re out walking, read their body language.
You’ll probably have a rough idea that they might grow to like it, otherwise you probably wouldn’t ever suggest going walking together but stay very low key and just help them to have a really great walk at a raised pace but well within their ability.
Remember, it’s not about performance or competition, it’s about you sharing this thing that you love with your friend and hopefully guiding them towards it, so you need to let them find their own way.
Location, location, location
So much of Sport Walking is about being in nature, in inspiring landscapes, so if you want your friend to get bitten by the bug, take them walking in the most beautiful landscape you can. It’s important though, that this location is within their capability – it’s no good taking them to your favourite climb because of the view at the top, only to have them quit half way up because it’s too hard.
Choose somewhere that’s decidedly easy for the first walk and focus on visual value. Also look out for trails that are in good condition under foot. If it turns into a Tough Mudder, that might be as damaging as the hill from hell! If you can, try to build water into the equation somewhere – either by taking a path along a river or one that passes a nice lake.
The bottom line with the location is that it needs to sell Sport Walking to them. It doesn’t need to be representative of a challenge route, it just needs to give them the opportunity to walk strongly in nature, surrounded by beauty.
Control the pace
When you first start walking with your friend, it’s important to keep the pace moderate. This is not your opportunity to show them what you’re capable of, although you could give them a little demo of your demon pace if they get curious and ask.
Chances are, your friend’s pace will be well below what you’d consider is a good Sport Walking pace and that’s completely normal, after all they haven’t discovered how to improve their walking efficiency like you have.
So just let them set the pace to start with and then, gently and gradually increase the pace to something that’s a little higher than they started out with. Don’t try to get them up to your speed, that won’t end well, just let them think they’re still walking at their comfortable pace but in fact they’re faster because you’ve tweaked the pace gradually.
It’s also really important to build in a little warm up, so don’t even try to influence the pace until about 2km into your walk, so that they’ve fully settled in. Keep an eye on their breathing too and be sensitive to it, so if you hear that they’re breathing much harder, ease off.
Take a photo break
Giving your friend breaks on your walk, even if you don’t take breaks yourself is another good tactic. After all, this is all about encouraging them, so making them feel that they can stop if it gets a bit too much is really important.
The best way to handle this though is to take regular short photo stops. This allows your friend to recover but it’s under the guise of taking a nice landscape pic, so you’re not contradicting what you might do, which is to push on. You’re cleverly giving them a quick break without giving them a break!
Make it fun
You may want to go Sport Walking with your friend, so that you have a companion in your sport but, at the end of the day, this is about having a great time with your friend. They may or may not take up Sport Walking afterwards but if you have a really enjoyable, fun day, it’s more likely to be yes than no.
So, regardless of whether the route and the walk itself is a challenge to you, make it fun and your friend will struggle to think of a better way to get fit!
Progress carefully
If the first walk goes well and your friend agrees to another, don’t just leap in with the full Sport Walking experience on the next walk. Retain the elements that worked well last time – the location, the beauty, the fun and then just add a little intensity, so your friend feels that this is a little harder but still feels in control.
The key to building a love for any sport is to come to it gradually and it’s no different with Sport Walking. It might take five or six walks before the time could be right to push your friend a bit and to see what they’re capable of but you need to build their confidence first. They need to feel, by themselves. that the higher pace is actually viable for them, that it’s achievable.
So tread carefully and always make sure they finish in good shape and feeling great. If that happens the fire will grow and they’ll want to go more and more and then, you can start to help them get faster.
Respect their limits
It’s essential to respect your friend’s limits, especially in the beginning. Everyone has different fitness levels, and pushing them too hard too quickly can cause discomfort or even make them feel discouraged. If they want to take a break more often or cut the walk short, be supportive and understanding. Over time, as they experience the benefits of Sport walking, they’ll naturally build their endurance and strength.
Introducing a friend to Sport Walking can be a wonderful way to bond while improving both your physical and mental health. By starting slowly, focusing on enjoyment, and being patient with your friend’s abilities and progress, you can help them see Sport Walking as an accessible, fun, and rewarding activity. The key is to create a positive experience where they feel encouraged rather than pressured, and where they can enjoy the process of becoming fitter and healthier at their own pace.
Your goal in all this is for them to ask you about the next walk, not the other way around. If that happens, you’ll know you got the balance right and it could well lead to endless adventures together.
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