Most runners and walkers can attest to the benefits of running. Once you begin a walk/running program you can expect to improve your cardiovascular system, improve your body composition, increase your bone density, improve your self esteem and confidence and decrease your risk of experiencing health disorders or disease. Walking and running are incredible forms of exercise.

However, as with any form of exercise, there are associated stresses. The impact forces associated with running in particular are quite high. In fact, approximately 3-4 times the body weight of an individual is absorbed with each stride. You can imagine that over the course of a five-mile run, the amount of force the body absorbs is tremendous. Due to the nature of the sport, specific imbalances and areas of weakness can result.

In order to continue walking and running happy and pain-free, certain preventative measures must be taken. Research has shown the areas that suffer the largest amount of stress include the feet, the shins, the knees and the hip. Therefore, a specific program that addresses these areas must be followed if long-term walking and running is a goal. In addition, an overall program that challenges all areas of the body will create a balanced, healthy and strong runner and walker.