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Start A Walking Routine: Proven Advice For Those Out Of Shape

Walking may appear intimidating if you are out of shape. You know you’d benefit from walking – for example, a healthier lifestyle or weight loss – but you just can’t seem to get out the door and do it. Let’s look at some pointers on how to start a walking routine even if you’re out of shape.

Obese people walk

Proven advice on how to start a walking routine for unfit people

1. Figure out the reasons why

The first step in starting to walk when you’re out of shape is to figure out your “why.” What drives you? Determine why you want to walk. The more particular you can be, the better. Write it down, because research shows that people are more motivated when they have written down their motivations and goals.

Simply stating that you want to get in better shape may be too vague. You may need to think of something more specific. Maybe you want to lose ten pounds before your friend’s wedding. After a particularly trying year, you might want to run a 5k to give yourself a sense of accomplishment.

No matter what your motivation is, it will help determine why you want to run. When you want to make an excuse for not walking, you can always use that argument.

2. Invest in the right running shoes

One of the most common rookie mistakes is assuming that one size fits all, and I don’t just mean in terms of shoe size. If you’re looking for your first pair of walking shoes, we recommend visiting a store or consulting with your Physical Therapist. They can check your form by kneeling or walking across the room, both of which are simple and easy to do. Some places will ask you to bring in your old shoes to be examined for wear and tear patterns. Many people are hurt when they walk in the incorrect shoe type and size.

Here is what you should look at while buying your walking shoe:

  • Cushion
  • Stability
  • Heel to toe drop
  • Arch support
  • Pronation
  • Width
  • Durability
  • Price
  • Help with any foot problem
  • Bonus tip: in some running shoes, go up a size from your regular shoe size.

Go through our lists for different kinds of foot and foot problems.

3. Warm Up, Cool Down & Do not forget to do stretch

Begin each workout with five minutes of walking to prepare your body for the demands of walking. Begin slowly and gradually increase your effort until you’re walking at a purposeful pace by the end of the five minutes.

Spend five minutes cooling down and resetting your body to rest mode. It, like the warmup, helps to bridge the gap between walking and reality while also aiding in recovery.

Besides, stretch both before and after your walk. Why? Many of your tendons and muscles are naturally tense. Stretching increases the amount of heat in your muscles and tendons, making them more flexible. This will not only improve your performance but will also help you avoid injuries.

Furthermore, walking with tight tissues increases your chances of getting hurt. Stretching aids in the elasticity of those muscles.

4. Listen to your body

Walking is supposed to make you feel strong and happy. If you’re not getting it, you should rethink your situation. If you are constantly tired or in pain, you should stop right away.

You may have chronic walking fatigue that won’t go away on its own. You should take a break for a few days. Once you’ve regained your strength, you can resume walking. When you give your body a much-needed break, your muscles regenerate.

5. Focus on developing healthy eating habits

  • Eat healthily

When you’re learning to walk, keep a healthy diet in mind. It would be very helpful for your walking. That is a significant change in your life, and you should be skeptical that you will enjoy it at first. However, you will eventually eat healthier, have more energy, and notice gradual changes in your body. Furthermore, you may discover a whole new world of delectable meal options.

  • Stay hydrated

Also, make sure you’re drinking enough water. How much is enough depends on many things, but in general, about 64 fluid ounces, or half a gallon, is a reasonable goal. However, not everyone can count ounces throughout the day.

You can try carrying a water bottle of a certain net weight per day, which means you only have to count how many bottles you drink. That, combined with other drinks I have throughout the day and fruits and vegetables (many are mostly water) will help you achieve your goals most successfully. Why? It is manageable.

Whatever it is, find a solution that works for you in terms of drinking water.

6. Recovery

Simple things like stretching every day and icing your feet after runs can make a big difference as you start to develop a walking habit. Stretching on days when you don’t run and icing your feet after runs can help prevent injuries. You’ll also feel great.

7. Be happy

Find out what it’s like to have FUN while walking. If you take it too seriously, it will demotivate and disappoint you. Walking is similar to life. In some ways, it’s similar to how a good walk can make you feel good and a bad run can make you feel bad. That is understandable.

8. Give yourself time

Walking too many miles with little experience – walking too much, too soon, and too quickly — is another major blunder made by newbies. As a newer,  a good rule of thumb is to increase your distance by 10 percent a week. Also, don’t measure yourself against other walkers. Simply do you and listen to your body; gradually increase your mileage and, if necessary, take a full rest day. Shin splints, IT band syndrome, and Runners Knee can all be caused by straining your body further and quicker than it is accustomed to. Injury from overuse can be avoided by gradually increasing mileage.

Treating yourself with love, care and patience will ease the process. You will get there, maybe not today, maybe not tomorrow, but you will get there.

walking for weight loss

See also: How The Body Changes When Running 5K Every Day?


Set a goal & Create a walking routine

Try an app to set your own goal

It is critical to begin with a precise and achievable aim. Training regimens abound, and they cater to a wide range of fitness levels. However, keep in mind that what works for one runner may not work for you. Choose an app with the greatest programs that will sufficiently challenge you to keep you motivated.

WellTraining is a fantastic option. You can select a range of goals for each session in this running and walking app. There are a variety of skill levels and musical styles to choose from. It’s a novel method to keep your workouts interesting.

Download app here: Android | iOS

1. Click on the Training button on the main screen. Choose your favorite plan. 

Walking Routine Step 1


2. Here is an easy plan that you may start to follow: Walking Routine. Walking Routine is described by the developers as a warm-up before participating in running plans. The goal is to form a walking habit. It is a good way to get ready to run. 

There are 2 types of exercises:

  • The first one is a 7-week challenge.
    • This plan is for anyone who has yet to exercise at all. 
    • You are looking to walk for 4 days a week. The rest of the days are for rest.
    • You will walk for 15-60 mins of each workout.
    • The final goal is to walk 60 minutes per day.

28-day WellTraining Walking Routine

  • The other is a 12-week challenge.
    • If your BMI is 35 or higher or just want gradual progression.
    • You are looking to walk for 4 days a week. The rest of the days are for rest.
    • You will walk for 15-65 mins of each workout.
    • The final goal is to walk 65 minutes per day.

48-day WellTraining Walking Routine


3. Decide what works best for you & Choose your mode of training. WellTraining will create a training that suits you.

Just follow it! Each day, WellTraining has detailed instructions for you.

This app also has a Recommend Pace function that will be read by the device’s voice while walking. This Recommend Pace will be customized for each user based on their past stats.

Walking Routine 1


4. After you finish the workout of the day, click on the Pause button and then Save your daily workout. Track your metrics on the result page. Show details for more information.

Walking Routine 2


Keep it up to make a walking routine

When someone wants to make a lifestyle change, it can be difficult to stick to it. Walking, for example, requires a significant amount of time and energy. If you want to go beyond just starting to run and truly keep walking, you’ll need to get past the two-week mark.

According to research, it takes 21 days to form a habit. If you can do it, it’s only 9 runs/walks. There’s a good chance your walking routine will stick if you walk three times per week.

The most important aspect is consistency. Determine how many days per week you will run/walk and stick to it. Do not miss any day. That’s precisely what you should do. WellTraining also tracks completed and missed days for you to keep track of your progress. Never give up!


It’s difficult to change your habits when out of shape and maybe you do not know how to start a walking routine, but remember that drastic change necessitates drastic change. If you want to get in shape, no matter how slowly, you must work hard. But if you take it one day at a time, you will be able to complete it!


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