Whether you are a walker or use the run/walk method, shuffling can help aid recovery and battle next day soreness.

Shuffling is barely moving your feet and legs to let the walking muscles recover. With your feet to the ground, use a short stride with minimal movement. You’re still moving forward, but not having to spend much energy doing so. When you insert 30-60 seconds of shuffling into a regular walk, every 1-5 minutes, your walking muscles relax and rest. This lowers the chance of aches and pains due to the constant use of the muscles, tendons, etc.

Shuffle before you get tired. Most of us even when untrained can walk for several miles before fatigue sets in, because walking is an activity that we are bio-engineered to do for hours. Many beginners get discouraged, however, because during the first session or two they don’t feel that they are going as far as they should – and add a mile or two. During the extra mileage they often feel strong, and hardly tired. In a day or two they know otherwise as overused muscles complain.

The continuous use of the walking pace feels completely comfortable – piles up the stress in our “weak links” producing aches, and pains much more quickly. If  you shuffle before your walking muscles start to get tired, you recover instantly – increasing your capacity for exercise while reducing the chance of a next-day soreness attack.

Need a walking challenge? The Northside Orthopedic Institute Half  Marathon Powered by Jeff Galloway on December 15, 2019 is very walker friendly half marathon with a 4.5 hour time limit. Register at

Jeff Galloway Resources: Visit the E-Shop where you will find “Walking:  The Complete Guide” and other books for your running library.

ANNOUNCING the new Galloway Run-Walk-Run training app! With coaching, motivation, nutrition, a FREE run-walk-run timer, and more!