Getting back into walking and running: building up gradually

Start where you are

Whether you are starting to walk regularly or returning to running around Melbourne's north, the most reliable guide is your current capacity. Begin with a distance or duration that feels manageable, and repeat it a few times before increasing.

Progress one thing at a time

Gradual progression helps your body adapt to the new demand.

• Increase either distance, pace or frequency in a given week — not all three
• Use walk-run intervals when returning to running
• Keep one or two easier days between harder sessions early on
• Expect some general soreness; monitor anything sharp, localised or persistent

If a niggle keeps returning

If a symptom keeps interrupting your walking or running, an assessment can help clarify what is involved and what a sensible progression looks like for you. Your osteopath can also discuss footwear, surfaces and training habits as part of the bigger picture.