Let's have more walkathons!

More people are walking to improve their health, and organising more walkathons could generate even more interest in walking. A walkathon is more enjoyable when we are prepared for it by walking long distances to build our endurance.

A pair of comfortable walking shoes is a necessity. This will prevent blisters and chafing as the mileage builds up. You should practise your walking routine in the shoes you plan to use in the walkathon. This should break them in sufficiently so they are comfortable enough and supportive to take your distance. If you are able to afford more than one pair of walking shoes, save one pair for the event and use the other for your practice walk. During practice walks, wear different pairs of socks so you can find the most comfortable pair for the walkathon.

When you do your walking session, start moderately at a steady pace for five to 10 minutes to warm up, then quicken your pace. As you walk, keep your head and chest up, your back straight and pull your abdominal muscles in each time you inhale. Swing your arms naturally with your stride and maintain this posture as much as possible.

walk four to five days

Each week, walk about three to four days so that you give your body some rest in between to avoid getting injured or tired. A sample of your preparation could be to walk three to four miles on Monday, Wednesday and Friday, and use Saturday as your heavy-mileage day by walking six miles. Each week, you can increase the distance by about two miles. You can rotate your heavy-mileage day each week but you should get adequate rest before the next session.

Stretch after walking

You should stretch after walking such long distances, and moreso if your muscles feel tight. Stretch the muscles on the back of your thighs by keeping your knees straight and bend forward at your hips and gently pull your chest toward your thighs.

You can stretch the muscles of your thigh while standing and holding an object with one hand for balance by bending your right knee and grasp your ankle, then bring your heel towards your buttocks and point your tail bone down toward the floor then repeat the action with your left leg.

To stretch your calf muscles, stand facing a wall with your palms and the ball of your right foot against the wall and your heel on the ground. Place your left leg behind you and press your weight over your right foot until you feel your calf stretching. Repeat on the other leg.

Stretch your shoulder and chest by standing with your feet hip-width apart and your abs pulled in. Hold a towel behind your body with both hands as close to each other as possible. Gently raise your arms up until you feel the stretch across your chest and in the front of your shoulders.

Dr Kenneth Gardner is an exercise physiologist at Holiday Hills Research Center; email: yourhealth@gleanerjm.com.