Massage for Runners If you aspire to be a runner, but are new to the practice, one way to ease into it is by run-walking. When I started running, I was a walker but wanted to increase my heart rate. So I would run the length of one house, then walk the length of the next house. You can also run for 10 steps, then walk the next 10, and so on. Then gradually increase how much you run. I have a couple clients currently training for marathons, and they started their running routine by run-walking, so it is a very effective way to up your fitness game. Speed-walking is another good way to increase your heart rate. Don't forget that massage and bodywork are just as important for people who walk as they are for folks who run. And remember that walking is a very valid approach to cardiovascular fitness. Walking also works your gastrocnemius, soleus, hamstrings, quads, and all the up to your psoas. Lengthening of psoas is so important, because these muscles contract when you are sitting. When you walk, the psoas stretch out, and act like a pendulum. Stretching these muscles then eases lower lumbar pain that develops when we sit for too long. So, contracted psoas muscles can lead to lower back pain, as can weak core muscles. In fact, the psoas are part of your core muscles, so walking does work your core, and can help ease lower back pain. Also, don’t forget to foam roll regularly to help prevent injuries and get your massage to last longer. For more supportive information on run-walking, check out this article.