Walking Clinic Part 3:
Step Up Your Walk
Now it’s time to advance your walk big time.
Advance your walk big time. You'll find new routines and tips for each level: beginner, intermediate and advanced.
Read the first and second installments if you're just starting out.
Read the article below
|
ADVERTISEMENT
| The Ouch | The Cause | The Cure |
| Blisters | Sweating — which creates friction between skin and socks — may cause these sensitive abrasions. | Find shoes that fit properly and wear socks made of moisture-wicking fabric to keep feet dry. |
| Shin splints | Walking frequently or uphill can lead to the telltale shooting pains in your lower leg. | Build shin strength by standing on your toes periodically throughout the day, and stretch shins before and after walking. |
| Pulled hamstring | Striking the ground forcefully with your feet may strain the hamstring. | Warm up with a slow, 5-minute walk before diving full force into your routine, and stretch after a walk. |
Source: Lisa Sonntag, a coach for the Walking Club of Georgia.
Focus on time
You’ve been walking regularly for 16 weeks, so this 8-week routine focuses on gradually building your total time and distance. (By week 24, you’ll be walking for 35 minutes straight!) This schedule keeps you moving by alternating 3 days of walking with 2 days of your favorite cardio activity. Enjoy 2 days off to rest.
| Week | Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
| 17 | Walk 25 min. | Cardio
20 min. | Walk 25 min. | Cardio
20 min. | Walk 20 min.
|
| 18 | Walk 20 min.
| Cardio
20 min. | Walk 25 min. | Cardio
20 min. | Walk 20 min. |
| 19 | Walk 20 min.
| Cardio
20 min. | Walk 20 min. | Cardio
20 min. | Walk 20 min. |
| 20 | Walk 20 min.
| Cardio
20 min. | Walk 25 min. | Cardio
20 min. | Walk 25 min. |
| 21 | Walk 25 min. | Cardio
25 min. | Walk 25 min. | Cardio
25 min. | Walk 20 min. |
| 22 | Walk 25 min. | Cardio
25 min. | Walk 20 min.
| Cardio
25 min. | Walk 25 min. |
| 23 | Walk 25 min. | Cardio
25 min. | Walk 25 min. | Cardio
25 min. | Walk 25 min. |
| 24 | Walk 20 min | Cardio
30 min. | Walk 30 min.
| Cardio
30 min. | Walk 20 min.
|
Helpful Tip: Drink before you walk — and make it water. H20 keeps your muscles working efficiently, helping to prevent injury.
Intermediate
Final Goal: To reshape your body through walking
This Issue: Up the motivation with an attitude adjustment
| Think like an athlete |
| Next time you feel your training mojo fading, think: “ What would Tiger Woods do? ”The lesson learned: Amateur athletes can steal the strategies pros use to keep their drive soaring. Here, a few of their tricks, courtesy of Kay Porter, Ph. D., author of The Mental Athlete ( Human Kinetics, 2003).
|
| 1 | Compete with yourself: As you do your daily walk, t rain your brain to think that you’re in a competition. Here’s how: On your next outing, time yourself and pretend you’re in a race—keep pushing yourself to the front of the imaginary pack. Each week, try to beat last week’s overall time. |
| 2 | Monitor your body: Professional athletes keep tabs on their body and form at all times. As you’re walking, tune in and do an overall body check. Make sure your forehead, jaw, neck, shoulders, and hands are relaxed and you’re striding at a comfortable pace. |
| 3 | Ditch negative thoughts: Phrases like “I can’t” will hold you back . So focus on the “I’ve come so far” mentality while imagining your goal becoming a reality. |
Mix it up
Setting a variety of goals is the key to staying on track as the weeks progress. That’s why this training session has you ready to walk a 5K event in week 20. During this 8-week routine you’ll also do an interval walk every other week: Walk quickly for 2 minutes and then at a normal pace for 2 minutes. Repeat 5 times. Finally, allow 2 days off to rest.
| Week | Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
| 17 | Cardio
40 min. | Interval-walk
20 min. | Cardio
40 min. | 2 miles in
30 min. | 3 miles in
54 hr. |
| 18 | Cardio
40 min. | 2 miles in
30 min. | Cardio
40 min. | 2 miles in
30 min. | 3 miles in
54 hr. |
| 19 | Cardio
40 min. | Interval-walk
20 min.
| Cardio
40 min. | 2 miles in
30 min. | 3 miles in
1 hr. |
| 20 | Cardio
30 min. | 2 ½ miles in
30 min. | Cardio
30 min. | 1 mile in
15 min. | 5K Day!
(3.1 miles) |
| 21 | Cardio
45 min. | Interval-walk
20 min. | Cardio
45 min. | 2 miles in
30 min. | 3 miles in
1 hr. |
| 22 | Cardio
45 min. | 3 miles in
30 min. | Cardio
45 min. | 2 miles in
30 min. | 3 miles in
1 hr. 5 min. |
| 23 | Cardio
40 min. | Interval-walk
20 min. | Cardio
40 min. | 2 miles in
30 min. | 4 miles in
1 hr. 10 min. |
| 24 | Cardio
40 min. | 3 ½ miles in
30 min. | Cardio
50 min. | 2 ½ miles in
40 min. | 3 miles in
1 hr. |
Advanced
Final Goal: To walk a marathon
This Issue: Give all your walking gear a check-up as you prepare to log more distance
Change your clothes
Now that you’ve been racking up the miles for 4 months, it’s time to do a quick check on your walking essentials. Follow these guidelines for keeping tabs on your gear.
| Use it | Lose it if… |
| Walking shoes | Knees, ankles, or feet ache after a walk or you’ve used the shoes regularly for about 6 months |
| Sports bras | Straps are loose or scratchy seams leave red marks on skin near the ribs and underarms |
| Socks | Fabric is stretched out at the toe or heel or the
overall fit is no longer snug |
| Shorts/pants | Waist has become baggy from weight loss or too
much laundering or scratchy, worn-out seams are
causing chafing |
Source: Lori Shannon, ownder of See Jane Run, a San Francisco athletic-goods store.
Your 8-Week Plan: Focus on building mileage
You’ve already made walking a regular habit. Training for a marathon is a great way to stay dedicated. This routine will help you build endurance, improve your strength, challenge your muscles and get your body marathon ready. Each week you’ll have 2 days of rest (choose the days that best fit your schedule), and 1 day a week choose a cardio activity, such as biking or aerobics.
| Week | Day 1 |
Day 2 |
Day 3 |
Day 4 |
Day 5 |
| 17 | 4 miles in
1 hr. 12 min. | 2 miles in
45 min. | Cardio
30 min. | 2 miles in
35 min. | 5 miles in
1 hr. 30 min. |
| 18 | 4 miles in
1 hr. 12 min. | 2 miles in
45 min. | Cardio
30 min. | 2 miles in
35 min. | 5 miles in
1 hr. 30 min. |
| 19 | 3 miles in
54 min. | 3 miles in
45 min. | Cardio
30 min. | 1 mile in
20 min. | 6 miles in
1 hr. 50 min. |
| 20 | 4 miles in
1 hr. 12 min. | 2 miles in
45 min. | Cardio
40 min. | 2 miles in
35 min. | 7 miles in
2 hr. 6 min. |
| 21 | 4 miles in
1 hr. 12 min. | 2 miles in
45 min. | Cardio
30 min. | 3 miles in
40 min. | 7 miles in
2 hr. 6 min. |
| 22 | 5 miles in
1 hr. 30 min. | 3 miles in
45 min. | Cardio
35 min. | 1 mile in
20 min. | 8 miles in
2 hr. 24 min. |
| 23 | 5 miles in
1 hr. 30 min. | 2 miles in
45 min. | Cardio
35 min. | 3 miles in
48 min. | 8 miles in
2 hr. 24 min. |
| 24 | 5 miles in
1 hr. 30 min. | 2 miles in
45 min. | Cardio
30 min. | 1 mile in
20 min. | 8 miles in
2 hr. 42 min. |
Power up
Don’t let the juice run low on your tech tools — here’s how to make sure they’re always ready to go.
- Keep an extra iPod charger at work so your tunes will always be ready to go when you are.
- Replace batteries in a heart- rate monitor every year and stash a spare in your gym bag.
- Stock up on watch batteries — most pedometers use them.
|