Pace -
Speed of walking
The average walking speed on level ground is between 2.8 - 3.2 mph. Stated as 3mph. What if you intentionally altered the pace of walking, using pace as a coaching tool to elicit discovery?
“The association between personality traits and walking speed among middle-aged and older adults suggest that how fast an individual walks can be considered an expression or a motor signature of personality.” ~ Yannick, et.all (DOI: 10.1177/1948550617725152)
When hiking for pleasure I tend toward the average walking speed, maybe just a bit on the slower side as I have short legs. When hiking on steep mountain terrain at high altitudes, my average pace slows to just over 1 mph. Walking the dog creekside along the greenbelt my average speed is a much faster brisk walking. On Nature-based walk-and-talks my default pace tends toward strolling. I am aware this is my preference and I consciously observe pace to maximize the impacts of walking and the nature of the conversation. I will intentionally match my speed to the client, mirroring pace and I will consciously break stride as a tool to shift the experience.
What happens when you introduce an erratic cadence? When you speed up or slow down outside of the pace you are comfortable?
It is possible to use pace to inject cognitive dissonance into the moment as a tool for growth. Pace can enforce or contrast an emotional state. Nature is keen to provide opportunities to practice varying pace on you walk. An incline may naturally slow us down. Just as we might speed up on a downhill section of trail. But what if we intentionally exert ourself on the uphill slope, or take baby steps while descending? Let deep listening be your guide and don’t be afraid to experiment.
“With each step the earth heals us, and with each step we heal the earth.”
~ Thich Nhat Hanh
When to stroll (<2 MPH / > 30 min per. mile)*
Slowing down our pace to a stroll facilitates contemplation and reflection. We can choose to become more aware of our surroundings and/or we can go deep into our thoughts. Strolling is a way to be mindfully aware. I will intentionally slow down, or even come to a stop, to draw attention or ask a client to go deeper.
Walk (3 MPH / 20 min per. mile)*
Our default speed of walking is where we will spend most of our journey. It is a speed that is comfortable and still allows for robust conversation. Our eyes tend to focus on what is just ahead and periodically take in a wider view to keep us orientated and aware of our changing environment. Waling at this comfortable pace is semi-autonomous and can be used as a trance-like state to tap the pre-conscious mind. Talk the walk to find a comfortable pace.
Fast/ Brisk (>3.5 MPH / <17 min per. mile)*
A brisk pace is still walking. Talking is still taking place, but we are noticeably moving faster.
When we walk, the cost of transport forms a U-shaped curve. The transition point, where humans switch from walking to running, occurs, on average, at around 7 km/h [4.5 mph]. At that point, running becomes more economical than walking. ~ Jussi Peltonen
A brisk pace can help quickly find clarity as thinking speeds up with pace. If a client has multiple priorities or topics, I will pick up the pace as we clear a path to find what is really important.
A fast pace can heighten awareness and it can also sooth hyperarousal symptoms.
* https://uhs.berkeley.edu/sites/default/files/wellness-walking101handout.pdf
External constraints
Using pace as a tool is an intentional act of the Nature-based coach. Just as important we must also be aware of conditions that will influence walking speed and the impact these conditions will have on the coaching session. Is there a time constraint that will dictate pace? Physical condition / ability of client and coach can influence pace. A change in weather or trail conditions will factor into pace. Theses are Natures gifts to the coaching experience.
The Nature-based coach adjusts to external constraints and will leverage the opportunity presented.