Forget the Textbook Beginner Walking Advice
Most beginner walking articles throw out the same old numbers — 15-minute mile this, 20-minute pace that — and toss in some textbook tips.
But here’s the deal: that stuff sounds great on paper, and sure, it might work for someone already a bit active. But for real beginners — the ones who haven’t moved much in years, or who are coming off an injury, illness, or burnout — that kind of advice can feel totally out of touch.
I’ve coached a lot of beginners. I’m talking folks who got winded walking from the parking lot. So if that’s where you’re starting, this part’s for you.
And hey, even if you’re a seasoned runner, maybe this will remind you of what those first steps felt like — or help you guide someone else who’s just starting out.
1. At First, It Might Suck. But It Gets Better — Fast.
Let’s be honest — if you’ve been sitting a lot or just not moving much, that first one-mile walk can leave you huffing, legs aching, wondering what went wrong.
And you’ll probably think, “This shouldn’t be this hard.”
But it is. And that’s okay.
I had a 65-year-old client who had to stop five minutes into our first walk. We scaled it back to half a mile. A week later, she was cruising that same route like it was no big deal. That’s how fast your body adapts when you’re consistent.
The truth is, the first few walks might feel rough. Your calves and shins will talk back. You’ll walk slower than you hoped. You might even need a mid-walk breather. All of that is normal.
But if you keep showing up, week two feels different. By week three, you might even look forward to your walks. The progress curve in the beginning? It’s steep — in a good way.
2. You Don’t Need to Do It All at Once
Here’s a secret the glossy articles don’t tell you — you don’t have to nail the full mile in one go.
Break it up.
Do two half-mile chunks. Or four laps around the block with breaks in between. That’s not slacking — that’s smart. It’s how progress starts.
In week one, you might walk 10 minutes in the morning and another 10 in the evening. Week two, maybe you try to connect them into one go. Don’t force it — build into it.
I once read a Reddit post from someone celebrating walking a mile. They were nervous about sharing it, but the comments blew up with encouragement. That first mile? It’s a win. Doesn’t matter how long it takes.
The method is simple: less rest over time, more steps. Rinse and repeat.
3. Gear Up for Comfort, Not for Fashion
Worn-out shoes are one of the quickest ways to turn a walk into a painful chore.
I’ve seen beginners dig up old gym shoes from the back of a closet — no judgment, I’ve done it too. But once you commit to regular walks, get a pair that fits right. You don’t need the latest drop from some fancy brand. Just get something with decent cushion that feels good on your feet.
And in Bali? Weather changes fast. Layers you can peel off are gold.
If it’s hot, bring water. Getting dehydrated on a walk is more common than you think, and it makes everything feel harder than it should.
4. Forget Speed. Just Be the Turtle.
Slow and steady wins. Period.
I had a buddy who tried to speed-walk his first week. Ended up limping from shin splints and ghosted walking for a month. When he came back, I told him: “Go slower than you think you should. Just show up daily.”
That fixed it.
He didn’t try to be fast. He just showed up. Every. Single. Day. And guess what? His pace picked up naturally a few months later — no injury, no drama.
If you feel sharp pain — especially in the front of your lower legs (hello, shin splints) — that’s your cue to back off a little. Rest, ice, reset. Then start again, easier. Your legs will toughen up if you give them time.
5. Distract Yourself (It Works)
Some folks say walking is boring. Fair. But there are ways around that.
Music helps. Build a playlist that makes you want to move — even if it’s just nodding your head. Or try podcasts or audiobooks. One of my clients only allowed herself to binge her favorite true-crime episodes while walking. She ended up walking more just to find out what happened next!
Walking with a buddy — or your dog — is also a game-changer. Just make sure your walking partner respects your pace. I run beginner groups and we always pair people up so the faster walkers help pace the slower ones, not pressure them.
It’s not a race. It’s a rhythm.
6. Your Mindset Matters More Than You Think
Let’s address the elephant in the room: “Is just walking really enough to make a difference?”
Yes. It is.
One of my readers emailed me saying she started with just 10 minutes a day. That’s all she could handle. She didn’t change her diet. She just walked.
One month in, she was doing 20 minutes. Then she cleaned up her eating. Three months later — she’d dropped a few kilos and her doctor was high-fiving her over her blood pressure.
All from what started as a “tiny” 10-minute walk.
Never underestimate what showing up daily can do. You may not feel the changes right away — but they’re happening. One step at a time. Literally.
7. Stop Comparing, Start Tracking Progress
Your buddy knocks out a 15-minute mile, and you’re barely finishing in 22. Maybe you scroll past folks on social media bragging about long hikes or double-digit step counts. It’s easy to feel like you’re falling behind.
But here’s the truth: you’re not.
You’re out there doing something good for your body and your mind. And that always counts.
We all come from different places — different ages, injuries, genetics, schedules. So don’t waste your energy comparing your day 1 to someone else’s year 5. The only comparison that matters? You vs. yesterday.
I always tell new walkers to jot things down. Not just times or distances — but how it felt. Did you stop halfway and still finish? That’s a win. Write it down.
I once coached someone who logged:
“Felt like quitting at 0.5 miles. Took a break. Finished. Kind of proud.”
A few weeks later?
“Walked a full mile nonstop. Felt strong.”
Those notes hit harder than any number on a watch.
They remind you that you’re not just walking — you’re getting tougher.
8. Use Tech If It Helps You Move
Some folks love turning walking into a game. A step counter, a pedometer, whatever gives you a little nudge. I’ve seen people walk back and forth in the kitchen at night just to hit their step goal. Hey, no shame — movement is movement.
Apps like “Couch to 5K” work well too, even if you’re not planning to run. The structure helps:
- Day 1: Walk 15 mins
- Day 2: Rest
- Day 3: Go again
Simple. Clear. Motivating.
And if you’re not into apps, use Google Maps to plot a nice 1-mile loop around your neighborhood. I used to ride my motorbike and clock out routes before I had a watch. Low tech works just fine.
9. Celebrate Your Wins (Even the Tiny Ones)
Finishing your first full mile? That’s a big deal. Don’t brush it off.
Treat yourself. New socks. A smoothie. A solo walk in a beautiful park. One client of mine saved $1 per mile. When she hit $100, she booked a spa day. Smart move.
Mark milestones:
- First full mile
- First 5K walk
- First 10,000-step day
These little moments add up. Make them fun. Make them memorable. That’s how you stay in the game.
10. The Beginner Bonus
Here’s the wild part about being a newbie — you get gains fast.
Day 1 to Day 30 can feel like a total transformation. Your legs move easier. Your breath settles quicker. You go from “This sucks” to “I think I’m getting the hang of this.”
That’s your body saying, “Hey, thanks for waking me up.”
Don’t waste that momentum. Ride it.
Is a Mile a Day Enough?
I get this question all the time.
The honest answer? It depends on your goals. But for someone just starting out — yeah, a mile a day is more than enough.
You’re going from zero to something, and that shift alone is huge. It can spark weight loss, boost mood, and make your heart a whole lot happier — especially if you throw in even small changes to your eating habits.
Eventually, you might want more — two miles, a brisker pace, maybe a light jog here and there. But you don’t have to. If a mile works for your life, your schedule, and your body — stick with it.
It’s better than nothing, and a whole lot better than burning out.
And yeah, 15–20 minutes might not sound like much. But it stacks up. Done daily, it meets the basic movement goals public health experts recommend.
I always say: once a mile feels routine, try adding a little twist. Maybe make it a bit longer. Or walk up a hill. But only if you feel ready. This is your call.
Final Word from Coach Dack
You’re starting a habit that might just change your life.
Forget what the “average walker” does. Forget what your neighbors or TikTok influencers are posting. Start where you are, walk your own path, and track your own progress.
That first mile? It’s more than steps. It’s proof you showed up.
And every expert out there — every 100K finisher or Boston Marathoner — started with one decision: I’m going to move today.
You’ve got this. Keep walking.