Once you have been doing some low impact exercises for a while and have good shoes, you are ready to start walking and eventually running to help you on your journey to weight loss and healthy feet.

Don’t start with the intention of walking a 5-mile trail. Start off with a slow walk down the block or around the mall. If your feet hurt afterwards, rest them and let them heal. Walking 2-3 times a week for 15 minutes to start is a good goal.

In a journal, keep track of your walks and the pain you are in afterwards. This will allow you to see your progression and keep you from becoming discouraged if you start thinking that you aren’t making any progress.

Once your feet have become accustomed to walking more frequently, you can slowly increase the speed and duration of your walks. As you lose weight and your feet aren’t in constant pain, you can start running in the same way you began walking. Start slow and gradually increase the pace and duration as you are comfortable.