Morning Mile March Challenge

It’s VITAL that if you’re taking part in this challenge, that your main priority is SAFETY. Please be sure to read and fully understand our T&Cs before starting this challenge and check with your GP before you begin if you’ve got any pre-existing medical conditions or symptoms which may affect your ability to take part.

Starting slow and steady is the key to avoiding pain and injury when getting back into a walking routine. Remember to listen to your body and take it at your own pace, especially if you’ve had a break due to injury or illness. And, don’t underestimate the importance of having the right footwear! Proper support is crucial for your feet, so make sure to invest in a good pair of trainers or shoes and replace them every 6 months (or as needed based on your frequency of walking).

It’s worth noting that if you go from being fairly sedentary to walking a full mile every day, you’ll probably feel it.

“You may feel sore because when muscles work harder than they are used to, low grade muscle damage can occur,” registered dietitian Conor McCrink noted. “This kick starts the repair process, but may cause something called delayed onset of muscle soreness for around 24 to 48 hours after exercise.” So if you find yourself in a bit of pain after day one, know that it’s totally normal, especially if you’re not used to regular exercise.

Any soreness should subside with adequate rest and recovery, but if it lasts any longer, contact your doctor or medical professional for advice.

Tips for Good Walking Form

To fully enjoy the benefits of exercise and prevent injuries, it’s important to maintain proper form while you move. By using the right muscles and keeping your posture in check, you can ensure a safe and effective workout.

• Upper body form tips “A lot of people sit at a desk throughout the day, so their shoulders and their upper body end up getting really tight. Sometimes their posture can kind of stay like that. They get out for a walk, their shoulders get tight, their arms don’t swing as much,” says Steve Stonehouse, running and walking coach and director of education for STRIDE. Stay relaxed and let your arms swing naturally to keep your leg movements in check. Avoid crossing your arms too much or taking too big of steps to maintain proper form and prevent injuries. “Make sure that the arms are swinging, but I never want the arms crossing the midline of the body,” says Stonehouse.
• Heel strike Keep an eye out for heel striking, as it’s important for both walkers and runners.  “A lot of times with runners. we’re really trying to decrease as much of the heel strike as possible. Ideally for a runner, you want to get a mid-foot strike,” says Stonehouse. For walkers, you want a “good heel strike on the outside of your heel. You’re going to naturally roll over to your midfoot and then off on your big toe. So ideally you want to keep that heel strike, mid-foot, big toe,” says Stonehouse.

Taking small steps by starting with a daily walk of just one mile can help you establish a regular workout routine and gradually improve your fitness level, allowing you to tackle longer and more intense exercises in the future.

You may start eagerly anticipating your daily one-mile walk!