The power of walking and coaching: Moving forward together

For the past five years, I’ve regularly incorporated walking into my coaching sessions. Whether exploring scenic parks, wandering through bustling cities like London, or meandering through quaint villages, the beauty of this approach is that you don’t need to be surrounded by vast landscapes to experience its benefits - simply being outdoors makes a difference. I’m also happy to travel to meet clients halfway, tailoring our route to create our own journey of discovery. Sometimes, clients even bring their dogs along, making it an even more enjoyable experience.

At the time of writing, I’m walking with two clients regularly. One loves a bit of adventure and a sense of just walking with no sense of route, so getting lost and finding our way back has happened more than once. The other, mixes coming to work and walking before starting their day, more of a city walk, seeing the sites but combining a park, and always circular. Nature and green space are never very far away!

Why walking and coaching?

Walking is not for everyone. It’s difficult to pinpoint what’s so good when I ask those I walk with. Some say it’s the landscape which can feel expansive, others feel a sense of ease and talk about walking side by side, others have said it stirs the imagination and that they do their best thinking when walking. Others just like walking.

Walking was something I did with clients when I was a social worker working with children and adolescents. There was something magical about its effects, about how we worked together, walking alongside each other, which felt equal. It was easier to talk like this, rather than face to face, and less challenging. Conversation flowed more easily than when we were sitting opposite each other. It was the same when driving with children I worked with. It was always so much more productive than sitting in an office or their home.

I also noticed when walking with another person, things like silence take on a different beat and bring on a kind of intimacy not really seen in a room. I’ve noticed some of the best breakthrough conversations often happen after long periods of silence. That idea of looking ahead but together!

Client reflections on walking and coaching

I thought I’d explore this a little more and use the comments people have made about walking and coaching. With this in mind, I’ve written about the impact of walking and coaching as the clients experience it, what taking that next step means - that 'spring in my step' feeling that comes afterwards. 

It’s energetic, playful and often insightful. I remember talking with one client after a walk, not knowing what had happened, but both agreed perspectives had shifted.

“It helped clear my head and helped me think more creatively.”

A recent study [1] included four experiments comparing people trying to think of new ideas while they were walking or sitting. They found participants did better while walking, particularly while walking outdoors. They concluded that walking opens a free flow of ideas and is a simple way to increase creativity and get physical activity at the same time. Walking can improve your physical health and naturally releases good feelings or endorphins, which relieve stress. It seems to promote a positive mindset strengthening a solutions-focused perspective.

“It really calms and exercises my mind and makes me feel happy.”

The evidence seems to point towards walking as a great way to improve and boost our well-being, fitness, and our alertness. It helps us relax, and just feel that bit lighter.

It re-energises the body by giving the muscles a workout and increases blood circulation throughout the body. Walking releases your body’s natural happy drugs - endorphins - as well as a sense our thinking feels sharper.

“My senses are awakened by what’s around me.”

Walking enables us to slow our pace down and ground ourselves, which has a calming effect on the body and mind. It seems to bring alive our senses. I’m sure this helps with problem-solving and creative thinking.

“I’ve found just walking and talking, side by side is so freeing and opens up the space to explore.”

The physical act of walking helps the flow of communication and moving forward physically can inspire action in thinking.

It becomes a relaxed way to work. An opportunity to engage mind and body, unlocking potential and movement towards goals. I notice in my work when we think, our eyes move in a variety of directions, taking in a range of stimuli, and signals for thought, which open up new options and actions. In an office or coaching room, there is a limit; a sense of being closed in by the ceiling and walls. Outdoors, we can access a panorama of sights, an orchestra of sounds and smells! However, sometimes it’s just about clearing the mind.

“I’m more aware of what’s around me and the meaning in my life. Walking through the sticky mud at that time just resonated with what’s going on for me.”

Without a doubt, walking gives rise to metaphorical thinking. Be it a tree of life, or a hill that symbolises struggles, or a trail that may be a journey of discovery. We may slip, get stuck or even lost. Then there are the seasons, which may represent all manner of things in our lives. And coaching can help you to tap into new options, discuss challenges or identify how to overcome challenges. We are more aware of dawn rising, dusk falling, a shower of rain, the heat of the sun, the chill of winter, or a gust of wind. There's lots to draw to open up conversations.

“We found that some of the best progress from the coaching came from a sunny morning out on the meadows.”

The rhythm of walking, and the different kind of attention we have when outdoors improves the quality of our thinking, reducing many of the interferences that often inhibit our creativity. It can feel magical and often provide a sense of 'Where did that shift come from?' 

“It’s great to be out and feels just time for me and I find I get into the flow really quickly.”

Just as we leave most of what we own behind when we go out walking, so we also leave those lives, albeit for an hour or two. We are free to be more authentic and connect to what is most meaningful for us.

Planning a coaching walk

When taking a client on a walk I always do a few things beforehand when planning a walk.

• Collaborative planning: I talk with my clients about the walk, and what they’re looking for and want to achieve. I’m always curious to ask about what it is about walking they are looking forward to.
• Choosing the right location: Together, we choose a location that suits their preferences. I make sure I know the route and agree on a location to meet, and always keep an eye on the weather and suitable places to take shelter.
• Health and safety: I’m mindful of choosing a route that’s not too physically challenging or distracting. This is usually worked out in contact we have before we set off.
• Supplies: I have a rucksack to hold some blank postcards and a pen. The phone can be handy to make notes too and take pictures. I also bring a flask for hot drinks and usually some cakes and pastries to replenish and warm the heart and soul.
• Weather-ready: Before I set off, I remember to check the weather and be mindful of footwear as well as warm and waterproof clothing.
• Timing: Our walks are usually planned to take around 90 minutes, sometimes longer if we’re lost (which can be part of the adventure!).

Do you feel you’d like to do some walking coaching, and are at a crossroads? Do you have a problem to solve and are unsure how to? Stuck in a place but not sure what to do next? Walking coaching might be just what you need!

[1] Oppezzo, M., & Schwartz, D. L. (2014). Give your ideas some legs: The positive effect of walking on creative thinking. Journal of Experimental Psychology: Learning, Memory, and Cognition, 40(4), 1142 - 1152