Getting Started With a Walking Program

Before you start any exercise program you should consult your doctor to make sure you are fit and healthy enough to do so. 

Athletic walking is not the same as just going for a walk. It is an athletic activity that will get your heart pumping, your lungs working hard, and your muscles fired up and raring to go! Athletic walking as an aerobic exercise; not a stroll in the park!

As with any other type of exercise, you need to start slow and easy and increase the intensity and duration of exercise gradually over time. Pushing yourself too hard early on will result in burn-out and overly sore muscles; and increases your risk of injury.

If you are a brand new walker who has never walked more than a couple of blocks, use the 4+ week beginner program to get started. If you are walking the lower number of minutes, repeat that week, gradually increasing your minutes to the maximum, until you are walking the higher number of minutes. Then move on to the next week and repeat the process. It may take just 4 weeks or it may take 16+ weeks to build up to 20 minutes of walking but that is OK. It is not a competition so go at your own pace and focus on enjoying the journey. As you reach the end of each week you will feel fitter, stronger and more energized than the week before. If you feel less energized (or irritable), you are doing too much too soon. Drop back to the previous week and ramp back up more slowly. 

All walks should be in the "talk test" zone. This means that you can easily carry on a conversation, sing a song or recite the alphabet without running out of breath. If you start to get out of breath, back down on your speed a little until you are back in the Talk Test zone. The talk test zone is not just for beginners. All athletes train in this zone, whether they are walking a 25 minute mile or running a 5 minute mile. Learning how to train correctly to get the most physiological benefit from your training, from day one, will serve you well. Do not listen to anyone who tells you that huffing, puffing and feeling like you are going to throw up or pass out is the way to train. They are 100% wrong! 

Beginner Walking Program

Week One: Walk 5-10 mins Mon, Tues & Thurs, and 10-15 mins Saturday. 
Week Two: Walk 5-10 mins Mon, 10-15 mins Tues & Thurs, and 15-20 mins Saturday.
Week Three: Walk 10-15 mins Mon, 15-20 mins Tues & Thurs, and 20-25 mins Saturday. 

Week Four: Walk 10-15 mins Mon, 15-20 mins Tues & Thurs, and 20-25 mins Saturday.

When you are comfortably walking for 20 minutes, you can start the intermediate program. Follow the same rules as for the beginner program; If you are walking the lower number of minutes, repeat that week, gradually increasing your minutes to the maximum, until you are walking the higher number of minutes. Then move on to the next week and repeat the process.

Intermediate Walking Program
Week One: Walk -20 mins Mon, 30 mins Tues & Thurs, and 40 mins Saturday.

Week Two: Walk 20 mins Mon, 30 mins Tues & Thurs, 50 mins Saturday.

Week Three: Walk 30 mins Mon, 40 mins Tues & Thurs, 50 mins Saturday.

Week Four: Walk 30 mins Mon, 40 mins Tues & Thurs, 60 mins Saturday.

18-22 mins of walking is more or less equivalent to 1 mile (depending on your walking speed) so by the end of the intermediate program you should be walking about 3 miles as your long walk each week.

PLAN AND TRACK

Track your walks using a smartphone app like RunKeeper (www.runkeeper.com). This app will calculate your mileage and your walking pace. It will keep track of all your walks so you can look back later and see how much progress you have made!

You can also plan your walks in advance using route planning tools such as:

• Map my Run: http://www.mapmyrun.com
• Running Map: http://www.runningmap.com

WHAT TO BRING WITH YOU
Always carry water with you while exercising. We recommend you carry a phone and ID. If
something were to happen to you or someone else it is good to have a phone with you to
call someone. ID is so if something were to happen to you, others will know who you are.

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! 

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