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Well I guess I answered my own question...on My mile walk today my shins did not burn at all...so it took 2 weeks of walking a mile every other day for my shins to get used to it...so now I am gonna gradually increase my speed to get my mile at around 4mph...
Plan: My own - < 30 net carbs
Location: Central Virginia - USA
I had "issues" with muscle spasms, burning, and tightening up when first started walking, too. I was very heavy and I'd been sedentary for a long time. Most of the time I could walk through it, but there were times when I had to stop and stretch. These problems didn't last long. Within a few weeks my body stopped complaining and I was increasing my speed and distance almost everyday. It doesn't take much regular activity before you start getting more fit.
4 MPH is a really fast walk. Initially I walked only 2.5 mph. These days I walk between 3 and 3.5 mph. I never really enjoyed speed walking. I wanted to enjoy myself. So I just tried to find the right balance between casual walking and walking like I was going somewhere. What I found most beneficial was workout time (and yes, for me walking is a workout). If my workout was less than 30 minutes I didn't even feel warmed up. If I got in at least 30 minutes I'd get that pleasant endorphin buzz and general feeling of well-being after a walk. That effect became something that I'd look forward to. Soon a 2 or 3 days per week walking routine turned into an everyday habit. I enjoy my walks and I don't feel that the day is complete unless I've gotten out and moved.
I'm glad that you are past the pain part of it. Let the fun begin.
My mile right now is around 20mins give or take a few seconds. I'm comfortable with that, but I know I can go a little faster..Maybe 4mph is a little too fast...not sure...I guess I will see how it goes when I add a little more distance.
I've read in many different places that the reason knee and hip replacements are skyrocketing is because of running. I'm at the age where a lot of people I know are having to get joint replacements. Most of them are or were runners.
Everyday I see people jogging on the pavement and I just shudder thinking about the impact that it has on their joints. Whenever I run I do it on the grass or at least at the indoor track where they have the rubber matting. And yes, I know more than a few people who have bad knees now after jogging for several years.