Assuming that you decided to incorporate running in your walking routine, what is the first thing that you should do?
Buy the right running shoes for your type of feet. Go to any Running Specialty Store, step on the machine that assess your type of feet and the right running shoes will be recommended for you. If the store doesn’t have the specialized machine, you can just show the soles of your training shoes and the assessment will be based from the appearance of the soles. Not having the right running shoes will lead to injuries you don’t need to endure.
Have several dynamic stretches before your workout and static stretches after. In that particular order. Do not interchange the two.
Land on your midfoot. This will be difficult at first but the more you condition your mind to do it, it will eventually be spontaneous.
Ice compress your thighs, knees, legs and feet in the first few days of your walk/run intervals. Even if you don’t experience any pain, ice compress anyway.
Have a training log. Do not increase your weekly mileage by more than 10%.
Carry water with you. If you don’t have a hydration belt, stash a water bottle somewhere along your route. You don’t want to collapse due to dehydration.
And of course, wear the proper running clothes and undies to prevent chafing. Severe chafing could be bloody.
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