On Being Awesome

Pre-race with Coach & Jess

Having a great attitude will get you much further in life than talent, skills or potential.Talking about a great attitude, allow me to introduce you to Vicky Hopper. If you have been reading our newsletters, checking out our website, or reading our Facebook page, you will probably recognize Vicky. She has been training with us for over 3 years and we love featuring her smiling face. I first met Vicky in 2011 through a mutual friend who had recommended our half-marathon training program to her. The first things I noticed about Vicky were her sunny disposition and her outgoing personality. I quickly learned that Vicky has an awesome attitude and enjoys competing, no matter how fast or slow she finishes! Vicky is one of the most inspiring athletes I have had the pleasure to train with! Here is her story…..

Vicky was born and raised in the United Kingdom. In secondary school (high school), she was very athletic and loved sports. She played as many sports as she could. She was on the rounders (an English sport similar to softball) team throughout high school and enjoyed swimming! After leaving school and starting work, her participation in sports fizzled out. This is not unusual and many of you reading this are probably nodding your heads and thinking, “Yes, same here”. The stresses of work, the responsibilities of being an adult, and her new ‘non-student’ lifestyle meant she left behind those childhood activities that she had so enjoyed. Life went on. Vicky’s work life progressed. She became a Mum (Mom), and gradually the memories of the sports activities she once loved started to fade. A few years later, she met and fell in love with the man who was to become her husband (and he still is). After getting married, Vicky and her daughter, Emma, moved to the United States with her new hubby, Dave. After moving across the Atlantic and leaving behind all her friends and family, Vicky was kept busy raising Emma (who was still very young) and building a new life in this strange land. She settled into her new life well. She made friends, found a job, and the years passed.

It wasn’t until almost 20 years after leaving secondary school, when her daughter was in high school, that Vicky decided to trade her sedentary lifestyle for a more active one. She tried a few different classes and activities like Jazzercise, Insanity and PX90. Some were too easy; some were too hard; some were too boring and none of them inspired her. She woke up one morning and decided to try running. She laced up her shoes and off she went. She never looked back. Vicky had found what she was looking for. She was in love with running! 

1st Marathon Medal-Go Vicky!

Unfortunately, not long after starting to run, Vicky injured her knee. The injury made running too painful so she started to walk instead. This turned out to be a rather serendipitous injury as she discovered that she enjoyed athletic walking even more than running! It was around this time that Vicky was introduced to the WalkAthlete half marathon training group and began her journey to becoming a WalkAthlete. She joined the Saturday morning training group. She enjoyed the camaraderie of group training, the educational sessions, and the ongoing support of the coaching team. Most importantly, she became a huge fan of post-training breakfasts! 

Vicky continued training for races. She finished 2 triathlons, numerous 5k races and a few half-marathons before deciding to train for a full (26.2 miles) marathon. In January 2013 Vicky accomplished that goal by completing her very first full marathon: The Clearwater marathon! Vicky was a superstar at that race. She walked the entire distance, she finished last, and she kept smiling until the bitter end! 

Not long after this incredible achievement, Vicky started to experience problems with ankle pain. Her doctor discovered a couple of bone spurs on her ankle and recommended surgery. She had the surgery in the fall of 2013. For a few weeks prior to her foot surgery, Vicky had to wear a ‘boot’. Remember that great attitude I mentioned earlier? On the day before her surgery, she participated in the “Run for the Fallen” 5k while wearing the boot! She might not have been fast but she was awesome!

Second Marathon Medal!

It took Vicky a while to fully recover from the surgery and, unfortunately, she lost some of her fitness and gained some weight. Not to be beaten, she worked hard to bounce back, regain her fitness and lose weight. She started walking, swimming, and doing PiYo (a combination of Pilates and Yoga) to strengthen her ankle, increase her cardiovascular fitness, and get her muscles working again! After a few months of consistent workouts and completing a few 5K, 10K, and half marathon races, Vicky started training for her second marathon. 

She earned her second marathon medal in January 2015! She wasn’t done yet though. She went on to complete two more half marathons and a triathlon in the following few months. She is currently training for another triathlon and is registered for a few races in the fall.

I asked Vicky quite a lot of questions as input to this article. Most of her answers I wove into the body of the story. Some of her answers are better shared just as she wrote them. Here they are:

Q. Did any event, person or situation motivate or inspire you on your journey?
A. When I started I was my own motivator and my internal motivation got me a long way. Coach Leenie has become an important external motivator for me. She is an inspiration; she is out there everyday training others and putting in the miles herself. She has actually done all the things she tells you to do so you know that she knows what she is talking about.

Q. What is your proudest achievement so far?
A. Finishing a marathon was an incredible achievement. Once you have become a marathoner, no one can take that away from you. It is something I will always be proud of!

Q. What do your friends and family think about your achievements? How supportive are they?
A. My family and friends think I am a little nuts but then I always have been so they probably don’t expect anything different from me (haha). My family and friends are very supportive of my goals, often ask questions about how my training is going, and are a great cheer team at my events.

Q. What advice would you give to someone contemplating starting a new fitness or healthy lifestyle program?
A. Just DO IT! If you are already thinking about it then you are half way there. All you need to do is start. After that first day the rest will be much easier. The hardest part is making a commitment and getting out there on day one. Then you just have to keep going.  A coach will help you train smarter and a training group will make your workouts more fun!

With Dave, Emma & friends        Holiday Halfathon           RFTF 5k in a boot!

Vicky has most definitely mastered the art of 'Being Awesome'! She has not achieved it by being the fastest runner, walker or swimmer. She has achieved it with hard work, a positive can-do attitude, a sunny disposition, and her willingness to get out there and give it her best shot—even when she thinks she might come last. Vicky finishes what she started, no matter how tough the journey or how long it takes her to get there! We love you Vicky!!

Carrying Hydration During Exercise

Always carry water with you when you walk/run even if you are just going a short distance. Building good hydration habits early on will set you up for successful longer distances later. Walkers and runners should be able to drink water or sports drinks when needed during exercise. If you don't carry your own water, you can drink only when water happens to be available en route. The uncertainty and inconsistency of available water increases the risk of dehydration and overheating. Always wear a hydration belt/backpack or carry a hand-held bottle during training and during races. Experienced runners and walkers always carry their own hydration.

Carrying a water bottle in your hand is not the most comfortable way to carry water. It restricts your arm movements, creates a weight imbalance, and it is easy to drop a water bottle when your hands get sweaty and/or tired.  There are many convenient, comfortable and affordable solutions for carrying hydration during exercise.

HYDRATION BELTS
A hydration belt is the most popular hydration solution. They are priced about midway between a hand-held system and a backpack with lots of options and price points. Various configurations of hydration belt are available with a single bottle or multiple bottles. My personal preference is a belt that contains 2 bottles and has a roomy zipped pouch. I like the two bottle configuration as it gives the option of having water in one bottle and a sports drink in the other for longer distances. Some people prefer a 4 bottle system so they can distribute the weight more evenly around the body and others prefer one large bottle. Belts with plastic clip closures are more expensive but tend to be a better fit. The Velcro belts are cheaper and will do the job so if you are on a budget, a Velcro closure could be a good option. When you first wear a hydration belt it may feel strange and a little uncomfortable but you will get used to it very quickly and after a while you will not feel quite right without it! Our personal favorite and one we recommend to WalkAthletes is the Fitletic, iFitness Hydration belt (available from Fitletic, Amazon and some running stores). It is very comfortable belt and conveniently has the water bottles and pouch situated in the front (and, in case you are wondering, we have not been asked to recommend or review this product and we paid full retail price for the belts we use).

HAND-HELD HYDRATION
If you feel that a belt would be too restricting or uncomfortable a hand-held hydration system may be preferable. It consists of a hydration bottle that fits into a holder that is strapped onto your hand. It allows you to carry a bottle without having to grip it in your hand. Most hand-held hydration systems include a pocket for carrying essential items such as a phone, keys, and ID. it is a more economical solution than a belt or backpack and for shorter distances may be a great solution.

HYDRATION BACKPACK
A hydration back pack is the most expensive option but also enables you to carry more fluids. This can be useful if you are doing long miles and cannot refill during your walk/run. Some people prefer the backpack hydration system over a waist belt as they find it more comfortable.  The backpack hydration systems can make you feel hotter as it like adding an additional layer of clothing to your back but it is a personal choice. I would recommend that unless you are planning to do long miles that you start with a regular hydration belt and upgrade later if necessary. 

Whatever type of system you decide to purchase, select one with a zipped pocket (not a Velcro or button closure pocket) for security. Make sure that the zipped pouch is large enough for your phone, ID and keys.

Hydration systems are available from general sports stores, specialty running stores and online. You can find them in some big box and department stores too but remember that if it is really cheap, there is a probably a good reason. You usually get what you pay for!

CARING FOR YOUR HYDRATION BOTTLES

You should wash your hydration belt bottles after every use. Wash them by hand in hot soapy water and make sure you remove and wash the tops well (use a brush to scrub them). If you don’t wash your bottles after each use mold and bacteria may start to grow on/in them and can make you sick. The same goes for hydration backpacks. The bladder must be removed and washed thoroughly after every use to keep it clean and free of bacteria and mold. Some brands can be washed on the top shelf of a dishwasher when you first buy them if they smell a bit “plasticy”. Check the manufacturers instructions to make sure it is safe to do so. Do not set the dishwasher to heated dry as the bottles will likely melt.

 

It's Never Too Late to Get to Know Your Feet

If you are athletically walking regularly for exercise, you are racking up a lot of mileage on your feet and your shoes every year! Taking care of athletic feet needs more than a nice pedicure every couple of weeks!  You need to make sure you are wearing the right type of shoes for your feet. This means you need to understand your arch type and your gait and how those correspond to the types of athletic shoes available.

FINDING YOUR ARCH TYPE
The first thing you need to determine is your arch type. There are three arch types.
1. Flat
2. Normal
3. High

You can find out what kind of arch you have by using an electronic arch pad found in running shoe stores and some sports stores like Sports Authority, or you can do the “wet test” at home. To do the wet test, you need two pieces of absorbent paper that are larger than your feet. Newspaper works well, or you can use a dark colored craft paper. Get a bowl (also larger than the size of your foot) and fill with 1-2” inches of water. Remove your shoes and socks. Dip one foot into the water so it wets the bottom of the entire foot and place the foot on one sheet of paper with your weight on the foot. Remove your foot by lifting it straight up and immediately take a photo of the image on the paper. Repeat with the other foot using the other piece of paper. Use the image above to determine your arch type. If you use an electronic pad, take a photo of the image of your feet so you can refer back to it later if necessary.
IMPORTANT: Don’t assume that you know what type of arch you have without verifying it. Many times people tell me what kind of arch they have and 8 times out of 10 they are wrong! If you wear the wrong shoe for your arch type you could be setting yourself up for all sorts of problems. 

DETERMINING YOUR GAIT (PRONATION)
You also need to determine your gait. This can be done by having someone knowledgeable about gait watch you walk or run. You can also review the wear pattern on the bottom of your current shoes or bring them with you to the store so a shoe specialist can look at the wear pattern (ideally, you should do both). If the shoe store performs a gait analysis by having you run or walk on a treadmill so they can film you, do not let them bully you into doing it barefoot. The way you run or walk will be very different barefoot than it will wearing shoes. It is best to wear your current running/walking shoes for the treadmill analysis. If you do not have running shoes with you, then put on a pair of neutral running shoes at the store for the treadmill analysis. Then after you have selected a shoe, do the treadmill analysis again wearing the shoe you intend to buy to make sure it does cause problems with the way you run or walk.
A piece of advice - Don’t get freaked out if a shoe sales associate tells you that you pronate. EVERYBODY pronates. “Pronation” refers to how the foot rolls inwards to distribute your weight as it cycles through each step. This rolling inwards motion as the foot progresses from heel to toe is the way that the body naturally absorbs shock.
There are three types of pronation:
1. Neutral (or normal) pronation
2. Over-pronation
3. Under-pronation (Supination)

Neutral pronation
A neutral pronator initially strikes the ground on the lateral side (outside) of the heel. As the weight is transferred from the heel towards the midfoot, it will roll towards the medial side (inside), distributing weight evenly across the foot. At this stage the knee will generally, but not always, be positioned over the hallux (big toe). A neutral pronator has good shock absorption. The wear pattern on shoes will be fairly even across the bottom of the shoe. A neutral pronator will do well with a neutral or light stability shoe. People with normal arches most often, but not always, have neutral pronation.

Over-pronation
As with a neutral pronator, an over-pronator initially strikes the ground on the lateral side (outside) of the heel. As weight is transferred from the heel to the midfoot, however, the foot will roll too far to the medial side (inside), such that the weight is distributed unevenly across the foot, with excessive weight borne on the hallux (big toe). In this stage, the knee will generally, but not always, tracks inwards. An over-pronator does not absorb shock efficiently. The wear pattern will show more wear on the medial side of the shoe towards the big toe. An over-pronator requires a shoe with good medial support to prevent the foot rolling too far inwards. Wearing the wrong type of shoes can exacerbate ankle and knee problems. People with flat arches are often, but not always, over-pronators. 

Under-pronation (also called Supination)
An under-pronator, or supinator, also initially strikes the ground on the lateral side (outside) of the heel. As weight is transferred from the heel to the midfoot, the foot will not roll far enough in a medial direction. The weight is distributed unevenly across the foot, with excessive weight borne on the little (pinky) toe. In this stage, the knee will generally, but not always, track to the outside. An under-pronator does not absorb shock efficiently. The wear pattern will show more wear on the lateral side of the shoe towards the rear of the shoe in the heel area. An under-pronator requires a neutral, cushioned shoe and should never wear any shoe with motion control. People with high arches often, but not always, under-pronate.

You are now more knowledgeable about your feet than 80%+ of the population. This will give you a huge advantage when discussing your athletic shoe needs with sales associates.

It is never too late to get to know your feet! 

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.