Keep a check on your heart

• Find your natural starting point by recording your morning pulse rate;
• Sudden rises in your rate are signs that you are putting your body under too much stress;
• A good quality heart rate monitor is a sensible addition to your kit.

Listen to your body

• Give yourself time to adapt to new training demands;
• Pushing too hard too soon can lead to injury;
• Small increases are the key to success.

Know your limits

• Take a break from training if you have an infection or illness;
• Don't be alarmed if you find you can't return at the same level after a lay-off;
• Never walk through injuries - it only makes them worse and slows down the natural healing process.

See your doctor or a physio if you develop any aches or pains that don't clear up quickly on their own. If you suffer from repeated minor injuries see a doctor or sports injury specialist - your walking style may be adding to your problems.

Learn from your experience by keeping a Training Diary, which will help you monitor the progress you are making. See the Walking Diary page for full details.