Spring Walking Tune-Up Week 3: Rebuild Your Walking Base

This is part 3 in our Spring Walking Tune-Up series. For a look at the topics we’ll be covering (and to catch up on past posts), be sure to bookmark the series introduction page.

Maybe you’ve been sticking with your walking routine all winter long—trudging through the snow or hitting the mall or hopping on the treadmill to keep getting those steps in. If so, way to go! You’re an absolute walking rock star! But there’s a pretty good chance that, over the winter months, something has thrown you off your regular routines. The holidays happened, the kids were home for break (and snow days), and the thought of walking outside on a gloomy day in below-freezing temps had you rethinking your life choices. I get it. But now the weather’s getting warmer, you’re back to your regular routines, and you’re ready to get back outside for some fresh air and long walks. Before you jump right back in, though, you’ll want to give yourself time to rebuild your base.

As always, you’ll want to check with your doctor to make sure you’re able to get back into your old routines. But once you’re cleared, here are some ways to rebuild your walking base.

Why Rebuild?

Sure, back in the fall, you may have been walking a few miles every day. Maybe you were tackling long walks on the weekends, too. But that doesn’t mean that you should just pick right up where you left off. Jumping right back in can cause pain and injury—and that would just mean being off your feet even longer.

Instead of jumping right back to your peak mileage, then, you should start easier and allow your body time to build back to your old distance/time.

Keep It Simple (and Gradual)

When you’re ready to get back on the trail, start with a short, easy walk. Don’t push yourself; just get out there and enjoy some fresh air and movement. If you start to feel tired or sore, call it a day.

In order to build up your time or distance gradually, you might want to follow the 10% Rule. This means that you’ll increase by 10% each week—whether that’s 10% farther or 10% more time. While I’ve seen a whole lot of discussion and debate online regarding the 10% Rule—with some people swearing by it and others shrugging it off as a myth—it’s still a simple, safe way to build up your walks after some time off. And since increasing your long walks by more than 10% comes with a higher risk of injury, this is one rule that’s worth following.

Change It Up Throughout the Week

As you rebuild your base, don’t push yourself to do the same distance, time, or pace every day—even if it’s what you used to do. Instead, you’ll want mix it up, to give your body time to get back to your old routines.

Start out with a couple of short, easy walks. Again, don’t worry about how fast or how far you’re walking; just do something that’s easy and enjoyable. Pay attention to the messages your body is sending you. If you’re wiped out for the rest of the day, try a little less tomorrow. But if you’re still feeling good after a couple of days, try mixing in a slightly longer walk before tapering back to some shorter, easier walks again. If your body responds well to those longer walks, it’s okay to mix in a few more longer walks from time to time, as you gradually work your way back.

If you’re still feeling good, and you’re up for a little extra challenge, you can also try picking up the pace in short intervals—just for a minute or two at a time. Again, don’t push yourself too much—just a little bit at a time.

Watch for the Warning Signs

Gradually building up your time, distance, and pace gives your body more time to adjust, to rebuild those walking muscles, and to tell you how it’s feeling. Be sure to listen to your body and pay attention to any warning signs that it might be showing you. If you start experiencing pain in your heels or shins—or any other persistent soreness—that could be a sign that you need to take another look at your walking shoes (see last week’s post). Or it might be a sign that you need to cut back a little more. And if it doesn’t go away with time and rest, be sure to check in with your doctor, to make sure that there’s nothing more serious going on.

Challenge Yourself to Rebuild!

At the beginning of the year, I shared a 30-Day Walking Reset Challenge. But January isn’t the only time of year to start (or restart) routines! If you didn’t join in then—but you’re ready to reset your routine now that spring is here—you can start anytime and take the next 30 days to build your walking base back. The challenge will give you some different things to focus on each week—along with a graphic that will help you track your progress and consistency. It’s a great way to rebuild your base over the next month.

Just because life or bad weather or something else got in the way of your regular walking routine, it doesn’t mean that you can’t rebuild. Spring is the perfect time for a tune-up! You can enjoy fresh air, the wildlife, and the blossoming plants of spring while feeling good about moving again.

Who’s rebuilding their base this spring? What’s your current weekly mileage—and what are you hoping to build to?