The transition from walking to running might sound easy—it’s the same movement, but faster, right?
However, the physiological load, injury risk and energy required are significantly higher when you run than when you walk.
Catch Hurst, a board-certified specialist in orthopedic physical therapy with ATI Physical Therapy, says that rather than leaping from a walk to a run, you should aim to build a bridge between the two activities.
“If someone has only been walking, I would not have them jump straight into a 20-minute run,” he says.
“I’d keep the habit familiar and just add small pieces of running into the walk.
“Walking breaks are not a sign you are bad at running. They are one of the best tools we have to build running tolerance without overloading the body.”
He explains that the crux of the issue is not whether you can run. It’s about how well you recover after running.
“Mild muscle soreness that improves within a day or two is usually fine, but sharp pain, limping, swelling, or the same ache getting worse from run to run is a sign to back off.”
How to start using walk-run intervals
Hurst’s recommended approach means that you should be progressively overloading—challenging your body while giving it time to adapt to the new activity.
“Walk five minutes to warm up, then alternate 30-60 seconds of easy jogging with one to two minutes of walking for 15-25 minutes,” he suggests.
“Do that two or three times per week, with a rest day or normal walking day between.”
Begin at the low ends of those ranges and gradually increase the challenge of one factor (increasing the duration of each jog interval, decreasing the duration of the walk interval, or total duration) each week.
It’s also worth being aware that you can inadvertently add stress on your body by walking faster or tackling hills, and your body needs to be able to recover. “Start on a flat, predictable surface before adding hills, trails, uneven sidewalks, or slanted roads,” he says.
“Space your sessions out and remember that a lot of running injuries come from stacking too many small stressors without enough recovery.
“Be patient early so you can be consistent later.
“I’d also keep regular walking in the week and add basic strength work twice per week, things like calf raises, step-ups, squats, hip hinges, and single-leg balances—running is basically a long series of single-leg landings.”
Do you need new shoes?
“You do not need fancy gear to start running, but you do need the right setup to keep going,” says Hurst. “Shoes matter, but they are not magic.
“New runners do not need fancy race shoes, they need comfortable daily running shoes.
“If your walking shoes are old, compressed, or already causing hot spots, I would not start running in them.”
“And they need a flat, predictable route—and enough restraint not to turn every session into a fitness test.”