Walking and Running to Fitness

Dr. Peggy Malone, B.Sc., D.C.

Running and walking are among the best fitness programs around, plus they’re fun, simple and inexpensive. Done correctly, running or walking is the perfect exercise for today’s hustle bustle lifestyle. It’s good for your health - It’s a great cardiovascular workout and a weight-bearing activity which can help to prevent osteoporosis It’s convenient – you can do it anywhere and anytime – and it’s also a natural motion, so there aren’t a lot of special skills to learn. It’s also relatively cheap – all you really need is a good pair of shoes and the open road.

Unfortunately, running or walking injuries often take people off the road when they are just getting started. Here are some tips on how to get going safely and stay injury free on your way to the benefits of right foot, left foot, right foot, left foot ...

If you have a history of heart disease, diabetes or other chronic illness, consult your medical doctor before you begin. You may also choose to do a pre-activity screening with a chiropractor or another health or fitness professional to flag any potential risks for injury such as foot or alignment problems.

When you get started in any new exercise program including running and walking, beware of the “Terrible Toos”. Too Much, Too Fast, Too Hard, Too Soon, These “Terribles” are the number one cause of running injuries. Walking also carries the risk of the same types of injuries despite the fact that the impact is lower. Muscles, joints, ligaments and connective tissues need to be conditioned to react properly to the forces involved in running or walking.

Potential injuries include: muscle strains, iliotibialband syndrome, patellofemoral syndrome, plantar fasciitis, shin splints, as well as other foot, knee, hip and low back problems. To avoid these “Start Low and Go Slow” and see what your body is able to tolerate. The best running and walking programs gradually increase distance or time and include recovery periods of 24 to 48 hours between workouts.

The surface you run or walk on, the shoes you wear, muscle weaknesses, inflexibility and leg or spinal alignment problems that may be undiagnosed can also be associated with injuries.

When you run, each foot strike generates an amount of force that is equal to about 3-6 times your body weight; when you walk it generates 1.5-2 times your body weight. As a result, you need a shoe that will keep your foot stable and help to absorb the force. There are athletic shoes specifically designed for overpronators (whose feet roll in too much) and oversupinators (whose feet roll out too much). Your chiropractor or another health professional can recommend which type of shoe best suits your foot. They might also recommend orthotics, which are custom made biomechanical insoles that you wear in your shoes. They can correct or reduce improper foot motions that lead to chronic injuries.

Always warm up your body by starting slowly and walking or jogging lightly for about 5 minutes before you get into the intense part of your workout. Walk or run on the softest, most even surface you can find. The asphalt road is softer than the concrete sidewalk and the shoulders of roads are usually soft but they are often slanted. If you’re running consistently on a slanted surface, injury risk increases. The talk test is a simple way to measure intensity when you run or walk. If you can say two or three sentences without gasping for breath, then you are in a good range. If you fail the talk test, it’s time to slow down a little. You should always stretch your legs and pelvis well after your workout while your muscles are still warm. Ask a health professional or a fitness trainer for specific stretches.

Expect mild stiffness and soreness 1-2 days after walking or running. You should be relatively pain free before you do the activity again. If discomfort continues (for example, your knees are so sore that it’s hard to walk downstairs), see your chiropractor, physiotherapist or other health-care professional. Most running and walking injuries respond well if cared for correctly. Treatment for the symptoms of the injury as well as prescribing certain stretches and strengthening exercises are usually part of the road to recovery from a running or walking injury.

So get out there and start putting one foot in front of the other. Start slow to avoid injury, but if one happens to find you, take care of it right away so you can get back on the road as soon as possible. Have a great summer and get your body moving.