用脚滚网球 - very effective

First of all, you need to go to a running store to get your shoes. Reebok does not make good running shoes, as far as I know. You may have a cross trainer but you need a pair of running shoes.

Secondly, do a lot of stretch after the walk - while the muscle is warm.

Thirdly, 用脚滚网球. It will be painful at first.

If you have flat feet like I do, then you will need to get inserts. 


"越走越不痛。一休息就好痛"  exactly, the first step in the morning is the most painful.  The first mile of running is too.