How to Start a Walking or Running Routine

Ready to get moving but not sure where to start? Whether you're wanting to improve your health or just enjoy some fresh air, walking and running are simple, accessible ways to get moving. In this post, we’ll share practical tips to help you start a walking or running routine that fits your lifestyle, feels good, and makes movement something you actually look forward to.

Slow and steady wins the race.

Often times we are guilty of setting goals that are not reasonable or smart for the body. So gradually build your mileage (or time) weekly to avoid common injuries to the knees, feet, hips, ankles, back, hamstrings and so on. One of the most common rules of thumb for all levels of runners and walkers alike is the 10% Rule.

Stand your ground!

Most commonly, runners and walkers are outside on pavement or inside on a treadmill, so it is crucial to understand your terrain before buying the right shoe. Terrain, or the ground in which you are exercising on, impacts that amount of support, cushion, tread, etc. that the shoe you buy must have.

When talking to your shoe expert, make sure you mention if you typically run indoors or outdoors and what type of surface you are on—trail, asphalt or both. This will help them determine if you may need a more cushioned, smooth shoe versus a supportive shoe with sufficient tread.

Always warm up.

A warm-up routine before jumping into your run or walk will help loosen the cold muscles of the legs, lower back, abdomen and shoulders, which are often impacted during activity. In order to decrease likelihood of injury, you want to develop a solid 5-10-minute warm-up with active stretches. This will get the body’s muscles ready to take on the miles with less pain.

Gift yourself the right shoes.

It’s time to put your savings towards your health and wellness! The right running or walking shoe can mean a world of difference in prevention of injury and pain. Specialty running stores can be helpful since the staff is usually trained to watch your gait and stride so that they can recommend the most appropriate shoe for your physical activity. They can sometimes be costly but most everyone in the fitness world will agree that the right shoe is well worth the cost!

Don't forget to cool down & stretch.

Taking 5-10 minutes to let the heart recover and the body to cool down is important in preventing any cardiovascular-related health complications right after exercise. Including some running and walking-specific stretches as a part of your cool down will help re-lengthen the impacted muscles. This will ensure the muscles do not remain tightened, which will decrease your likelihood of injury tenfold.

Looking for running support?

If you're looking for personalized guidance and support on your running goals, consider scheduling a visit with a health coach at First Stop Health. They can provide guidance on everything from warming up and cooling down to walk/run ratios and choosing the right shoes. They can also help you build a nutrition plan that supports recovery and performance and offer strategies to overcome mental hurdles, so you stay motivated and see real progress toward your running goals.

Get started today.

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