walking-leg pain

Question
I am 35 year's old and really haven't done any consistent exercise for about 15 years. But over the last 5 years I have gained about 25 pounds.  About 2 months ago I started walking outside for about 1 - 1/2 hrs.  I usually walk 4-5 days a week.  I have bought new walking shoe's.  I stretch before and after each walk.  I am feeling better than ever!  Except for the fact that when I squat down to the floor my legs ache so much getting up.  Pretty much all day (especially if I sit down for more than 5 minutes) my legs are sore.  But like the good sore from working out.  Except for the fact that it isn't getting better!  It hasn't stopped me because I have more energy than ever and I feel great the rest of the day.

Can you tell me why my legs still ache after all this time?

Thank you!

Answer
The fundamental problem is that you are doing too much, too soon. Depending on your pace, you could be covering 5 miles per day, adding up to 20-25 miles per week. That is very ambitious, and from your description, you did not gradually build up to it. It takes more time for your tendons and ligaments to strengthen than it does for the muscles. In order to minimize aches and pains, you must give yourself more time to adapt.

I recommend backing off to half the mileage you are currently doing for a week or two. Then, start adding one to two miles per week until you reach a comfortable level. In the exercise business, patience is a virtue.

You did not mention whether your weight had come down. A gradual reduction in body weight will also help with the aches. Finally, make sure you are using good quality running shoes and stretch after every workout.