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Walk to Run Programme with Waves

Running is one of the most common fitness goals we hear about at Waves Leuven, and for good reason: it’s accessible, effective, and empowering. However, it’s also one of many causes of musculoskeletal injuries, often due to poor preparation and biomechanics  . That’s why we created a programme designed to help you transition to running safely and sustainably.

Start with walking: build your foundation first

At Waves, we believe in building a strong foundation before taking on the impact of running. Many people start running too soon, too fast, or too often without mastering the basics of walking. Walking allows you to improve your cardiovascular system with less strain on your body, making the transition to running easier. Research about walking before running is spare but we have some evidence in the obese population .

Beheersing van het lopen met Waves
Beheersing van het lopen met Waves

Understanding biomechanics: running vs. walking

While both walking and running require hip, knee, and ankle stability, running places unique demands on your body. The key difference? Running includes an ‘air phase,’ where both feet are off the ground, requiring more power and stability upon landing . Without sufficient dynamic stability, injuries are much more likely to happen both during walking and running.

Our approach focuses on enhancing stability in the key joints — hips, knees, and ankles — through targeted exercises. These include single-leg strength training, which mimics the weight-bearing demands of walking and running. Once stability is mastered during walking, we gradually introduce running elements into your routine.

Our top 3 pick of key players for a good walk or run

Three muscles that we think are essential for efficient and injury-free running and walking:

  • Gluteus medius: this muscle stabilises your pelvis, preventing the ‘pelvic drop’ that can lead to strain and imbalance.
  • Quadriceps: your powerhouse muscles, responsible for driving you forward with each step.
  • Calf muscles: these absorb impact during landing and help propel you into your next stride .

Note that these are not the only muscle groups that provide stability and power during walking and running.

Strengthening these muscles is integral to our programme, ensuring that your body is prepared for the physical demands of running.

Beheersing van het lopen met Waves
Beheersing van het lopen met Waves

Waves’ Walk to Run programme: strength meets movement

Our programme combines functional strength exercises with practical application during walking and running sessions. By understanding and applying the principles of biomechanics, you’ll not only improve your running performance but also significantly reduce the risk of injuries.

At Waves, our goal is to support your movement journey in a way that prioritises safety, sustainability, and enjoyment. Whether you’re a beginner or looking to refine your technique, our multidisciplinary team is here to guide you every step of the way.

Interested in improving your walking and start running or stepping up your running to the next level? Visit one of our Walk to Run info nights in Waves!

Auteur: Charles Deflandre    

Disclaimer: this site cannot and doesn’t contain medical/ health advice. The medical/ health information is provided for general informational and educational purposes only and is not a substitute for professional advice. Accordingly, before taking any actions based upon such information, we encourage you to consult with the appropriate professionals. 

Referenties

Correia, C. K., Machado, J. M., Dominski, F. H., de Castro, M. P., de Brito Fontana, H., & Ruschel, C. (2024). Risk factors for running-related injuries: An umbrella systematic review. Journal of Sport and Health Science, 13(6), 793–804. https://doi.org/10.1016/j.jshs.2024.04.011

Vincent, H. K., & Vincent, K. R. (2013). Considerations for initiating and progressing running programs in obese individuals. PM&R, 5(6), 513–519. https://doi.org/10.1016/j.pmrj.2013.03.008

Kleindienst, F. I., Michel, K. J., Schwarz, J., & Krabbe, B. (n.d.). Comparison of kinematic and kinetic parameters between the locomotion patterns Nordic walking, walking, and running.

Sasaki, K., & Neptune, R. R. (2006). Differences in muscle function during walking and running at the same speed. Journal of Biomechanics, 39(11), 2005–2013. https://doi.org/10.1016/j.jbiomech.2005.06.019

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