training for walking :

issues while walking :

Walking is one of the easiest fitness activities, but a long walk over multiple days takes planning and preparation. It is important for anyone who will be doing two or more legs of the Walk the Talk event to carefully read the following.

Individuals who do not exercise regularly or have a chronic medical condition must see their medical provider prior to the walk. This is important that you do NOT overexert yourself. Walking a short distance is completely different than walking several miles at a time, spanning several hours. This is very endurance intensive, and can be painful if you are not prepared.

TRAINING

Training is critical to comfort and success in a long distance walk. Your training should concentrate on building a base of walking, then increasing your mileage slowly over time. Walk at a minimum of 5 times a week slowly increasing the distance you walk every few days.

You Don't Need Speed !

FORGET doing training for any speed faster than a 15-minute mile. You will NOT need speed but instead, endurance and the mental conditioning of walking for hours and hours, day after day, at a steady pace. It can get booring so be mindful of your surroundings. The average person can walk 3 miles per hour. That means 1 mile about every 20 minutes. That is also what we base our time estimates on for the event. So a 15 mile walk is estimated to take 5 hours, plus 30 minutes for lunch. Most people can finish 15 miles in 5 hours. Each day we allocate 7 hours for the walk. Take your time, don’t rush.

NUTRITION

Proper nutrition will prepare you for endurance events. As a walker you should stick with a diet that will help provide long term energy. Fruits and nuts are a good source. Avoid a lot of empty calories. Walking long distances is very endurance intensive and will work your muscles hard. Protein is what builds muscles, Lack of potassium is believed to be the number one cause of muscle cramps. Good news, Bananas have potassium !

Avoid making a major change to your diet just prior to the event. Plan on eating multiple small meals during the event, rather that a large breakfast and lunch. This will ease the stress on your digestive system while giving you the energy for the long haul.


WATER

Drink lots of water before, during, and after your walk. This will allow you to perspire freely so the perspiration doesn't dry into salt crystals which will enhance the chafing. There are many convenient water carriers - from waist packs to shoulder carriers. Choose what works best for you.

What to Drink, When, and How Much :

Drink mostly water. Sports drinks are fine and can help replace lost salt, but look for one without caffeine and that is low in sugar. How's your urine? That's a sign one often sees on marathon route. It's put up because the color of the urine can tell you if you are drinking enough water. You have to keep taking in enough water during a long distance walk to keep your urine light yellow. On all of your training walks, as well as your long distance walks, you need to stay hydrated. Drink a large glass (16 oz.) of water an hour before going on a walk. The excess water then gets passed before you start your walk. Every 15 minutes to half an hour during your walk, depending on the temperature and the amount you sweat, drink another cup of water. When you finish your walk, end with a big glass of water, and have some salty snacks to replace body salt lost through sweat. If your urine is dark yellow after your walk, you haven't been drinking enough.

FOOT WEAR -- SHOES, BOOTS, SOCKS

Getting the right shoes and socks for training as well as for walking the event is essential. The day you make a commitment to participate in the event, commit yourself to finding good footwear. There is no one best shoe. The best shoe for you is the one that fits you best, the one that gives you the proper support, flexibility and cushioning. Each person's feet are different.

Marathon walkers in Europe often wear hiking boots for long distance walks. This may have evolved out of the military traditions of their longer walking events. For walking overland on trails, lightweight boots may be a good choice. But for road walking a flexible running shoe with moderate support is the best choice for most people. The best bet is to find the local athletic shoe dealer that caters to serious runners and walkers. Tell the clerk about your walking plans and get a good fit.

The right socks are as important as what shoes you will be wearing. Be sure to wear the socks you will walk in when trying on shoes. It is important to have extra pairs of socks when socks get wet they need to be changed to dry socks. Thorlo or any socks made of cool max or that has a high wicking effect rather than the standard cotton or wool socks are best at keeping feet dry.

DURING THE EVENT

Do nothing different on a walking day. Wear clothing that has been well tested, eat the same food, and drink the same drinks.

CHAFING is caused by sweating and rubbing. While some of us wonder if chafing is a signal that it is time to lose weight, in fact even the skinniest walkers, runners, and cyclists experience the same problem. Prevention of chafing includes drinking enough fluid, staying dry, using a lubricant, and wearing appropriate clothing. There are 2 types of deodorant sticks, 1) Antiperspirants and 2) Deodorants. Go light on the Antiperspirants sticks as they limit sweating and can make you stickier which may cause chafing. Deodorants do allow sweating, or Use talcum powder, corn starch or potato starch to stay dry.

Lubricants : Walkers use all kinds of lubricants to keep the skin areas sliding past each other instead of rubbing raw. Good old petroleum jelly is the standby. Apply liberally before your walk. Sports stores have gels that also purport to help prevent chafing. You do not necessarily have to buy something special. Take a look at what you already have in your cupboard and make sure whatever you use you test it out on training walks.

Clothing : Loose clothes may feel good, but to prevent chafing you need a snug fit. Bike shorts are designed to give a skin tight fit that will prevent chafing and are excellent if your trouble is in the lower body or thigh area. For the upper body, polypropylene orlycra/spandex tops that fit skin tight will do the trick. Looser clothing can be worked over the form filling clothing, but look for clothing that is light weight. (NOTE: As a walker that has done this whole event 6 times already, I SWEAR by the bike shorts.)

Treatment : Once you are chafed, treat the area like an open wound. Wash and clean with antiseptic to prevent infection and cover with a sterile gauze pad that allows the area to breathe until it is healed.

DURING THE EVENT

Do nothing different on a walking day. Wear clothing that has been well tested, eat the same food, and drink the same drinks.

BLISTERS are caused when rubbing from shoes and socks tears the skin.

Prevention : The best way to avoid blisters is with the right shoes: and socks. See discussion in "chafing". DO NOT go out to the store the night before the event and buy new shoes. You should wear shoes that are well broken in. Also you may want to apply a lubricant to your feet in any area prone to blister before you put on your socks. It is important to keep your feet dry and to have clean dry socks to change into if your socks get wet. Wet skin is easier to tear and form blisters. Another tactic is to apply strong antiperspirant to the feet daily, to dry them out. Add cornstarch to your socks to further draw away moisture. If you know from experience that you always blister in a certain area, tape it up with sports tape, moleskin, or blister bandages.

Treatment : It is a good idea to carry along blister block bandages, moleskin, sports tape or other first aid products to treat any area that begins to feel HOT. At the first sign of a hot spot or "a little stinging" on your feet, stop immediately Sit down, take your socks off and take a look at your feet. If you see a red spot developing or the beginnings of a blister, apply the wraps or bandages to prevent a fully developed blister from forming, or to keep it small.

DURING THE EVENT

Do nothing different on a walking day. Wear clothing that has been well tested, eat the same food, and drink the same drinks. It is a good idea to travel light. So think carefully about any extra's that adds weight.

EQUIPMENT

All clothing, shoes, sunscreen, packs, etc. need to be tested on your longer training days well in advance of the event. During the event is not the time to experiment; you want nothing that is new or untried at the event itself. Wear what is comfortable for you. Wicking fabrics can make walking more comfortable. Also be sure to dress for the weather. On cooler weather days or early in the day layering your clothing so items can be removed as you warm up is a good idea. Add a hat, sunscreen, lip balm and sunglasses on a sunny day.

Heart Rate Monitor : Heart Rate Monitors are the easiest way to measure exertion. Wireless types are best because they give an accurate readout and are comfortable to wear. They're comprised of a belt worn around the chest and a wristwatch display.

Insoles : Insoles can work well to help make shoes more comfortable and to give additional support, but sometimes they can cause problems. Try walking with and without the insert, insole, or arch support to see which is more comfortable. Also, insoles can reduce the space in your shoe for your foot and toes increasing the likelihood of blisters.

Pedometer : A pedometer is a device that counts your steps and/or mileage. They must be accurately adjusted to your stride length to get a good reading. They come with a variety of features. Some will even calculate calorie expenditure.

Personal Stereo : A iPod or MP3 player can be a great walking companion. Music can motivate you and energize you while helping to pass the time by creating a distraction. Be sure to keep the volume at a low enough level so you can hear what is going on around you, and use good judgment. There are locations/times safe for listening to music and those that are not.

Fanny Pack/ Back Pack : Of course when you get too much gear you will need something to carry it in. There are fanny packs waist belts, and back packs of all shapes and sizes. A fanny pack that is big enough to carry your essentials and a water bottle may be the best bet although others prefer a light weight backpack, but whatever you choose try it out prior to the walk for comfort and fit.

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