Going for a walk, (no running at all) allows your body to make small adaptations that strengthen your feet, knees and hips. Long, brisk walks can help boost your endurance. And walking as a means of cross-training gives your joints and running muscles a well-deserved break, which can help reduce or eliminate the aches and pains caused by running.
Pay Attention to Form: Take short steps to avoid over striding, which can cause aches and pains in your legs, feet and hips. Keep your feet low to the ground and step lightly.
Walk on a Running Day: When you’re substituting a walk for a run, take the number of minutes you would have run and double it. So for example, if you were going to do 30 minutes of running, walk for 60 minutes. You don’t have to complete the workout all at once, you can break it into two parts, going for a walk in the morning, and then again in the evening.
Walk to Cross-train:
Change The Terrain: As with running, the more varied your walking route, the better workout you’ll get. If weather permits, walk a few or do several repeats of stairs.