The most important thing you can do to avoid injury and foot pain is to gradually work into your new activity. We recommend following a formula called the “Rule of 2”. This says that if you are starting a new walking or running program you should start with just than 10 minutes for your first session and increase by 2 minutes each session.
At any point if you have some pain or discomfort then decrease your time the next day to what you had done the previous day. Stay at that level for at least 2 pain free sessions. After that you can start increasing your session time by 2 minutes again.