What Should I Wear For Walking?

You don’t need much to go out for a walk but if you plan on building up to some long miles, you should think about investing in some specialty clothing. 

Dress for weather 15 degrees warmer than it is when you set out on your walk. You will warm up quickly and if you dress too warmly, you will be uncomfortable. If in doubt, wear a short sleeved shirt under a long sleeved shirt so you can remove the top one if you get too warm. Alternatively, wear arm sleeves that can be easily removed. 

Socks
You should invest in some technical running socks. Technical socks are more expensive than regular cotton socks but are worth the investment. If you walk wearing cotton socks you will get blisters. The technical socks are made of a special fabric that wicks moisture away from your skin so you don't get blisters and your feet stay dry in your shoes. Wear your technical socks ONLY for your long distance walks. Don’t mix them up with your other socks. It is important to wear technical socks for every walk. If you get blisters or chafing from wearing the wrong type of socks, it can take days or weeks for them to get better. You can pick up technical socks at a reasonable price in many discount stores (Beall's, Ross, TJ Maxx for example) and stores like Target.

Technical (Wicking) Fabric Sportswear
You can walk wearing any comfortable clothing but as you start to ramp up to longer miles you should consider investing in some good quality clothing made of technical (wicking) fabric. You can buy good quality technical clothing from specialty running and sports stores. You can also buy from stores like Target and many discount stores (Beall's, Ross, TJ Maxx for example). The cheaper brands may not last as long but they will likely last longer than it takes for you to start getting bored with them and want new ones anyway! Good quality technical sports clothing lasts for years if you take care of it properly. I still use running shorts that I bought 7 years ago and they are still as good as new.  Wash technical clothing on a delicate wash, in cold or warm water, and hang to dry (this is very important). If you put it in the dryer, it will wear out faster and may start to smell a bit funky. Hanging to dry will avoid these problems. 

Sports Bras

For women, invest in a good quality sports bra before you start a walking program.  If you are higher than a "B" cup buy a sports bra that comes in proper bra sizes (not S, M and L). Buy your exact size. So, if you are a size 34C in a normal bra, buy a 34C sports bra. Make sure it is designed with two separate cups and is not a “unibra”. You need support, comfort and NO chafing for your long walks. Some good brands for large busted ladies sizes include, Champion (up to DD cup), Panache (up to H cup),  and Moving Comfort (up to E or F cup). When you try on the sports bra, jump up and down a bit while wearing it to make sure you don’t get excessive movement. You should be able to walk or run in a sports bra with little to no chest movement! 

If you have a smaller cup size you will likely be OK with a regular sports bra and possibly even a unibra. However, make sure you do the jumping up and down test before purchasing. You may need less support than the big boobed ladies but that doesn't mean no support!

Technical Underwear
You can also purchase technical underwear for men and women.  The fabric will wick moisture away from the body and is very flexible, soft and comfortable to wear. Under Armour is a great brand (for men and women). Moving Comfort is another popular brand.  I also like the own brand technical underwear from Road Runner Sports (available online as well as in stores). 

Compression Shorts

If you are on the heavy side or have chunky or muscular legs, you may experience problems with rubbing and chafing on your inner thighs. If this occurs, wear compression shorts, or buy shorts (or running skirts) with built in compression shorts. High end compression shorts (or tights) can be a bit pricey but there are cheaper brands. Personally, I think it is worth the investment to purchase a good brand if it makes walking more comfortable. ALWAYS try them on before buying. Alternatively you can purchase technical underwear with the short-length legs to wear under your shorts/skirts.

Shirts

Make sure when you buy technical shirts that you have enough room in them to be comfortable. Remember you will be getting hot and sweaty and you don’t want to be wearing shirts that are too tight.  Women with larger size chests, look for technical t-shirts with V necks. The high round neck (boy style) may be too tight on the chest area and ride up while you are walking. V-neck shirts will not do this (as long as they are not too tight). You can also buy technical fabric tanks and sleeveless shirts (singlets) if you find the short sleeves too constricting or too hot. You can buy technical long sleeved shirts as well as short sleeved shirts. There are warm weather long sleeves and cold weather long sleeves. You can also buy just arm sleeves that are easy to remove and store in your hydration belt pocket when you wish to remove them. Long sleeved shirts for warm weather are recommended if you burn easily in the sun or if you need to minimize sun exposure due to medical conditions or medications. Pearl Izumi make some nice looking long sleeved shirts to protect you form the sun.

Compression Socks
If you get cramps in your legs after (or during) long miles, consider investing in a pair of compression socks or sleeves (sleeves are socks that finish at the ankle - no foot part). You can wear them during exercise or put them on later for recovery (or both).  Compression socks are a pricey item but worth it if you are having circulation problems/cramps/or overly sore muscles. I prefer to use them for recovery and only wear them during a walk if it is long miles (18+). You may decide you like to wear them for shorter distances too. 

Hats, Glasses and Sunscreen

Always wear a hat (a baseball type hat works well – you can buy them in cotton fabric which is heavier, or in technical fabric which is much lighter and has moisture wicking properties), to protect your head, face and eyes from the sun. Wear sunscreen even if it is not sunny! Sunglasses are recommended for long miles in sunny weather to protect your eyes from glare and minimize headaches.

Chafing
Chafing can be a big problem with bras, shirts and shorts. Cotton fabric or clothing with straps that are too thin, or have rough edges can “rub” when you walk. Chafing might not be a problem on shorter walks but when you start walking 8 or more miles, or walking in the heat or high humidity conditions, it could cause a lot of discomfort. Minimize chafing by wearing well fitted clothes in moisture wicking fabrics. There are products specifically designed to reduce chafing, such as Body Glide and other brands of anti-chafing products. You can also use, stick deodorant or baby powder to prevent chafing and to minimize discomfort for chafing (sometimes, no matter what you do, it cannot be avoided). To prevent chafing and blistering on your toes, you can apply Body Glide, Aquaphor or Vaseline to your toes before putting on your socks.

I am going to say this again because it is important: When you launder technical clothing, wash it on a gentle cycle and NEVER put it in the dryer. Hang items (on hangers) to air dry. 

Lacing Techniques for a Perfect Shoe Fit

If you are wearing the correct type and size of running shoe but are not 100% happy with how the shoe fits or feels, you may benefit from a different lacing technique. Changing the way you lace your shoes can fix niggling shoe problems and transform an "OK" shoe into an "excellent" one!

Here are a 5 common shoe problems and the lacing techniques that can help alleviate them.

1. HEEL SLIPPING (USING BUNNY EARS)

Problem: The shoe feels loose around my heel causing my foot to slip up and down in the shoe. If I tighten the laces to keep the shoe on, the laces feel too tight and hurt my feet.

Cause: If you have narrow feet you may find it hard to find a narrow enough shoe. Men with narrow feet often find that wearing women’s running shoes can solve the problem. If you like a shoe with a wide toe box you may find that your toes feel great but you have too much room at the ankle.

Solution: Create a more secure fit around the ankle without tightening the laces on the entire shoe. You can achieve this with Bunny Ear Lacing.

Technique: Lace your shoes as you normally do (using regular criss cross lacing or a using a custom lacing technique). When you get to the top eyelet thread the lace straight up on the outside of the shoe and bring it through the last eyelet leaving a loop.. Do the same on the other side. Thread the opposite lace through the loop (on both sides) and pull the laces to tighten them. If the shoes feel too constricting using the 7th eyelet that is set off to the side (as pictured), use eyelets in rows 5 and 6 instead. Alternatively, you can create the loop by threading the lace back through the same hole on eyelet row 6 and then threading the opposite lace through the loop. This will enable you to tighten the laces at the ankle but not tighten the laces lower on the shoe.

2. HOTSPOT ON TOP OF FOOT

Problem: My shoe rubs one spot on the top of my foot. It may only be a problem on one foot. It may feel like the lace is too tight but just in that one spot.

Cause: The shape of your foot or arch can cause a hotspot on top of one or both feet. It may happen in all running shoes or just in a specific pair of shoes that otherwise are great running shoes.

Solution: Eliminate the pressure on the hot spot by lacing around it.

Technique: Lace your shoe as you normally would until you reach the eyelet before the area that is experiencing discomfort. Thread the lace through the eyelet above it on the same side. Do the same on the other side. Continue lacing as usual. If the problem is only on one foot then you only need to change the lacing on that foot. It is OK to have both shoes laced differently.

  

3. HAMMER TOES OR BLACK BIG TOE NAILS

Problems: I have hammer toes OR  I keep getting black toes nails on my big toe.

Cause: Hammer toes have various causes but shoes that push down on the top of the toe can make the toes curl under more. Black toe nails are not always avoidable. Running or walking long distances is an endurance activity and will put a lot of pressure on your feet so some toenail problems are to be expected.  

Solution: Take as much pressure off the toes as possible. Lift up toe box to prevent toes curling under. Ease the pressure of the shoe pushing down on the big toe.

Technique: Thread one end of the lace through the first eyelet on the same side as your big toe. Thread the other end of the lace up through the last eyelet on the opposite side. Leave enough shoelace here to be able to tie your shoes into a bow.  Take the other end of the shoelace at the bottom of the shoe and thread it back and forth through the eyelets to the top. When you tug on the outside lace, it will pull the material above your big toe up and off your nail.

4. TOO TIGHT ON TOP OF FOOT (USING PARALLEL LACING)

Problem: My shoe feels too tight along the top of my foot but if I loosen them, the shoe is too loose.

Cause: This problem is often caused by high arches. The laces feel too tight along the top of the foot, but loosening them makes the shoe too loose.

Solution: Use parallel lacing instead of criss-cross lacing to take the pressure off the top of the foot while allowing the shoes to be tightened securely.

Technique: Put the lace through the eyelets on the first row. On the big toe side of the shoe thread the lace through the eyelet above it on the same side. Then thread it through the eyelet on the opposite side (going straight across). Thread the lace through the eyelet two rows above it and then straight across to the opposite side. Then two rows above it on the same side. Repeat on the opposite side starting with threading the lace through the eyelet two rows above on the same side.Tie shoes as normal.

 

5. CRAMPED TOES  (USING DOUBLE LACES)

Problem: My toes feel cramped but if I loosen my shoes, the toes feel OK but the top part of the shoe is too loose. I have bunions and my shoes always feel tight across the toebox.

Cause: The may be caused by a foot that is wide across the toes but narrow towards the ankle. This can also be caused by bunions or callouses on the foot.

Solution: Reduce constriction in the toebox are by using two shoelaces on each shoe instead of one.

Technique: Remove the laces and measure them. Buy two sets (four laces) approximately half the length of the original laces. On each shoe, use one lace for the bottom three eyelets and another lace for the upper three eyelets. You will have two bows on each shoe – one half way up the shoe and the other at the top where you normally lace your shoe.  This will enable you to tie the bottom laces looser without affecting the tightness of the top part of the shoe.

Dealing with the Heat

It’s summer and the temperature is rising. Even in the early mornings the temperature and humidity are high. In these conditions, you can still get out and exercise but it is important to stay hydrated before, during and after your walk.  

SLOW DOWN AND TAKE BREAKS
When it is very hot, your body will struggle to regulate your body's core temperature. To avoid heat exhaustion and heat stroke drink lots of fluids, slow down, take breaks, and try to stay in the shade as much as possible. 

SUNSCREEN
Don't forget to wear sunscreen. Endurance training requires being outside for many hours. You risk damaging your skin if you do not use sunscreen. Keep some in your car so you always it with you. This is helpful if you forget to apply it before leaving the house and also so you can pass by your car to reapply sunscreen if you are going to be exercising for an extended period of time.

KEEPING YOUR FLUIDS COOL
To keep your fluids cool try freezing your water bottles the night before (remember to pour some liquid out first so when it expands it won’t break the water bottle) or add crushed ice to your water just before you leave the house. You can freeze extra bottles of water or sports drinks to leave in the trunk of your car so you have cool water/sports drink waiting for you when you have finished.

A COOLER IN THE CAR
If you have a small cooler you can keep in the trunk of your car, consider leaving one or two bottles of water or sports drink and some snack bars in there so you never run out. I keep sunscreen and lip balm in my little cooler too. If you add an ice block or a frozen bottle of water to the cooler before you leave, it will keep everything nice and cool. Even if the cooler has no ice in it, your drinks will still stay cooler than if you just leave them in the car.   

STAYING COOL
Add a wet facecloth to a bag of ice and leave it in the cooler so you can put the cloth around your neck after you finish your miles to help cool you down. I often put ice inside my hat to help cool me down more quickly (though this does make your head pretty cold). 

Carry a facecloth with you so you can wipe the sweat from your face from time to time (but be careful not to rub too hard and remove your sunscreen). Some people like to carry a wet facecloth (I prefer dry). You could try both and see what you prefer. Alternatively you can purchase lightweight sports cooling towels designed to be wet and placed around your neck during exercise.

Another great way to cool down is to buy one of those gel filled neck ties that you soak in cold water. They usually have them for sale at the street fairs during the summer. You soak them in water and then store in the fridge and they stay lovely and cool (don’t freeze them – it messes up the gel so that it doesn’t absorb water as well). Pop one in your cooler next to a bag of ice and it will feel great when you tie it round your neck after your run/walk. 

CHANGE OF CLOTHES AND SHOES
Bring a pair of flipflops with you that you can change into after you finish. Your feet will be very hot (and swollen) so allowing them to cool down as soon as possible will make you feel more comfortable. I usually bring a change of clothes too but if the heat and humidity are both high, changing clothes doesn’t seem to help much! At least bring a dry t-shirt to change into if you plan to head straight for breakfast. Make sure you have a towel in the car so you can dry off before changing clothes!

ALWAYS BE PREPARED
I always keep a spare towel, t-shirt and a running hat in the trunk of my car. If I run out of the house half-asleep early in the morning and forget something I know always have a backup in the car.

Stay cool.......... Coach Leenie

How Much Stuff Is Enough?

Ever wonder why some people bring so much stuff with them when they are walking or running outdoors? Do you travel light or do you like to have all the essentials close at hand?

At WalkAthlete we strongly advise that our athletes always carry hydration. We recommend carrying a  phone, car keys, some form of ID and emergency contact information when you walk or run. To make sure you are prepared for anything consider bringing $20 or so in cash just in case you need it. I usually carry a credit card too. (TIP: Put your mobile phone and cash in a little ziplock snack bag before putting in your hydration belt pouch to keep them dry. It means they are OK if it rains, if your water bottle leaks and protects it from sweat which can also cause sogginess issues). If doing longer miles (10+) you should consider carrying a sports drinks and/or nutrition too.

Why do you need Phone, ID, and cash? Sometimes athletes are involved in accidents or have medical issues. You may need your phone to call for help for you or someone else. You need ID so if something happens to you, people know who you are. The cash is so you can get a cab home if something happens and you are unable to finish your miles or return to your car. It is also so you always have enough money for breakfast (very important) or to buy something you need in a store (like food or hydration). You may think that because you are in good health nothing will happen to you so you really don’t need to carry ID. Well, even the healthiest of people can run into problems caused by dehydration, overheating, or a sudden medical emergency. You could also be involved in an accident caused by you or someone else. You could fall down or get knocked down by a person, bike or car. Life is uncertain so carry ID and emergency contact information just in case – hopefully you will never need it.

I recommend that you keep your keys with you rather than locking them in your car and using a keypad to get back in. The reason? If someone breaks into your car while you are gone, not only can they steal what is in the car, they can drive it away and possibly even get into your house if you left your house keys in the car too -- all while you are enjoying your walk/run. For the same reason don't lock your wallet and phone in your car.

I have a small ID holder that detaches from my wallet. I keep my ID in there, $20 in cash and a credit card. I leave my wallet at home, put the ID holder in a ziplock bag with my phone and put that into the pouch of my running belt. I add my sports nutrition gels (in a separate ziplock in case they leak or get sticky) and my keys I just throw in there.  I put a few tissues in a snack size ziplock too. These are great if you get watery eyes, a runny nose, or visit a toilet with no toilet paper. It is always a good idea to have emergency TP on you!

What to Have in Your Car
It is a good idea to bring a clean t-shirt (or a complete change of clothes), so you can change out of the sweaty, wet ones prior to heading off to breakfast/lunch/dinner/beer/work. If you are walking in hot and humid conditions a complete change of clothes is a good idea. The sooner you get out of the wet clothes, the more you minimize the risk of chafing.

A change of shoes can feel like heaven to tired, sore feet. A comfy pair of flip flops or sandals are ideal. Your toes may feel constricted as well as hot in your running shoes once you stop walking, so a quick change to a pair of sandals is a huge relief!

Bring extra fluids and nutrition. Keep a small cooler in the trunk of your car and keep a couple of bottles of water in there, perhaps some sports drink, and some snacks. You never know when you might run out of water or need nutrition. In hot weather, ice and a wet washcloth can help cool you down quickly! In cold weather a flask of hot coffee or tea might be more appreciated than ice cold water.

Sunscreen and a hat are good things to keep in the car so you can never forget them. In hot temps, you need them for every single walk!  A sweater or jacket is great for cooler temps to keep you warm as soon as you finish. Even on warm days you may feel cold after you finish your walk and your body temperature starts to drop so have something warm in the car waiting for you when you get back!

Keep a towel and some wet wipes in your car so you can dry off and clean up as necessary.


AND most importantly - always bring enthusiasm and great attitude!

Happy walking - Coach Leenie