Prior to starting any walk you should be sure to complete a static or self-myofascial release stretch. Since you are working the lower body, try to focus on your quadriceps, hamstrings, glutes, hip flexors, and calves. Do not forget about upper body as it will be used to keep good strong posture. In addition, be sure to be hydrated prior to any walk. Have a glass of water prior to your start.
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Brigham and Women's Hospital answeredStart the first five minutes of your workout at a reduced pace, about 50% your maximum effort. Then pause to stretch your calves, quadriceps, hamstrings, and lower back. Hold each stretch for 30 seconds; do not bounce or force the movement. This will keep your body flexible and may help prevent injuries once you pick up the pace for the rest of the workout. Don’t forget to cool down by walking at the same reduced pace for about the last five minutes of your workout to allow your heart rate to return to normal.