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WHAT'S NEW
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Fitness Express: Part 1
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Gear up for charity walks with our eight-week program.
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By The YMCA and Homemakers
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Spring, summer and early fall are the seasons you slip on your walking shoes and fill up pledge sheets to raise money for worthy charities -- while also improving your cardiovascular health. We launch our Fitness Express series with an easy-to-follow training program that can be customized to your fitness level. We've also included stretching exercises and expert advice on what to wear and proper walking posture as well as other tips to get you primed for your next (or first) charity walk.
What you need to start training
CLOTHING
Cooler weather. If you begin training in winter or early spring, wear either a light long-sleeved shirt or sweatshirt under a breathable jacket with cotton pants to keep you warm without overheating. And always wear a hat and gloves to cover your extremities.
Warmer weather. Depending on the day, wear a T-shirt or long-sleeved shirt under a light breathable jacket with cotton pants. Once you've warmed up, you can remove the jacket and tie it around your waist.
FOOTWEAR
John Stanton, of The Running Room and Walking Room stores, recommends walking shoes that have similar features to running shoes. "For instance, some people think you don't need as much cushioning for walking," he says, "but when we walk for fitness, we tend to point our toes upward more than when we run or walk casually, so there's a lot more force when the heel strikes the ground." Look for shoes that are made with breathable materials and have extra cushioning and support in the midsole and heel area. Shoes with proper cushioning in the rear will prevent injuries and increase your comfort level.
BUYING SHOES: Tips and questions
• Ask the sales assistant to analyse your foot strike to determine the amount of cushioning and support you will need.
• Explain the type of surface you will generally be walking on.
• Be prepared to spend some time trying on different models to find the proper fit and comfort level.
• Never borrow someone else's walking shoes.
• Bring your orthotics when shopping for shoes.
• When trying on new shoes, wear the socks you intend to use when walking.
• Let the sales assistant know about any previous or current walking injuries.
• To get the perfect fit, shop for shoes late in the day when your feet are more swollen.
PEDOMETER
Track your distance and pace throughout training so you build up gradually. Overexertion may lead to injury.
WATER BOTTLE
Stay hydrated! Carry water with you when training in case there are no stores along your walking route.
WALKING BUDDY
You're more apt to stay motivated and be faithful to your training schedule if you have a friend or two at your side.
Consult a physician before beginning any exercise program, especially if you have been inactive.
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