Everyone knows that warming up before a run is a good idea if you want to optimise your performance and reduce your risk of injury. Whether you involve low-intensity cardio, mobility exercises, stretching or a combination of all three, warming-up properly helps to prepare your muscles and joints to take on the strain of exercise.

And the same is true for a proper cool-down. By stretching out your muscles and gradually returning your heart rate back to resting, you help to reduce lactic acid build-up and improve blood flow, leading to less post-run pain and a quicker recovery.

But what about when it comes to walking? Walking is, of course, a much-less intense form of exercise than running or strength training. But does that mean we can get away with not warming up and cooling down in the same way?  

According to Hollie Grant, the founder of Pilates PT, the answer is mixed. “A warm up is often a less intense version of what you are about to do, but as walking is already low intensity, warming up for it is less important,” Grant explains.

“Deciding whether we need to include stretching into our training regime depends on what you are aiming to gain from it. If you are about to partake in an activity that requires good flexibility such as dance or gymnastics, then stretching could be helpful. 

“If, on the other hand you are about to take part in something more cardiovascular based, such as cycling or running, you would be better off concentrating on warming up with lower intensity cardiovascular exercise.”

In this way, while you might not need to warm-up and cool-down for your regular stroll around the block, it can be beneficial if you’re planning on going on a longer, faster or more challenging walk. If you tend to experience pain while walking, or often get injured, it can also help.

“If someone is particularly tight, has old injuries in their calves, hamstrings, quads or glutes, or usually have a very sedentary lifestyle, they may want to do some mobility exercises before heading out,” says Grant. 

“But static stretching can have the effect of slowing down or switching off a muscle, and this is not what we want to be doing before a workout. Focus instead on mobility to prime the body for what it is about to do.”

Grant recommends trying these mobility moves if you’re feeling stiff or simply want to optimise your walking. 

Calf raises

Your calf muscles are one of the main muscles utilised when walking and running. Get them warm by raising up on to your toes, feeling the stretch through the calf muscle, then lower again. 

Squats

Walking for long distances can be tough on the hips, so starting with some simple squats to engage and mobilise the joints will do wonders for your walking. 

Lunges

For the same reason, lunges are a great move to do before heading out. As they are a unilateral move, they’ll help with any imbalances, too. 

Ankle circles

Your ankles don’t only keep the feet moving, but are responsible for knee and hip stability. Mobilising the ankles can reduce full body pain.

Images: Getty