6 Keys to Fitness Walking Success
Walking shoes
No investment in your walking program is more important than shoes. The
dozens of quality brands and styles all tout their own unique features,
which may or may not meet your needs. Consider your weight, walking speed,
weekly mileage, and walking surface when making your decision. Ask the
salesperson what to look for and why. Take along a pair of shoes you’ve
worn for some time to show wear patterns to the salesperson.
Don’t leave the store without putting both shoes on- over socks you’ll
wear on your walks – and trekking around for at least 5 minutes. Check for
pressure points, friction, and slipping. You’re going to log a lot of
miles in those shoes, so be sure they fit and feel good.
Clothes
Comfortable, breathable material is important – it protects you from the
elements and lets heat escape as your body warms up. It’s okay to sweat,
but don’t wear clothes that make you perspire because heat can’t escape.
For cold weather, dress in layers you can peel off as you warm up. Wear
light, loose clothing in warmer weather to keep your body at the right
temperature.
Hand, wrist and ankle weights: leave them off your shopping list
They have almost no effect on heart rate, offer only modest strength
gains, and greatly increase your risk for injury.
 Water
Drink 8 ounces of water about 15 minutes before your workout. In hot or
dry conditions, also drink 6 ounces every 15-20 minutes during your walk.
There’s no additional benefit in sports drinks unless you’re perspiring
heavily for long periods, and even then water is a good choice.
Muscle and joint problems
Don’t allow enthusiasm for your new walking routine to make you ignore
your body’s warning signs. Tired muscles aren’t a cause for concern. If
you’ve been sedentary, your legs and hips are bound to feel a little heavy
and sluggish after your first walks. Within 2 weeks, that feeling should
subside and the spring will return to your step. But pain in muscle or
joints during or after your walk may be a sign something is wrong. Any
discomfort above the waist also may be a warning. Be aware of your body…if
you notice these signals, stop walking and consult a healthcare
professional immediately.
A
walking partner
Some people can stay more consistent if they have a regular walking
partner. If you can find someone who shares your enthusiasm, can walk at
about the same pace and for a long as you, the social aspect of walking
can be almost as rewarding as the physical.
Don’t rely on that person to be your conscience or you to be theirs,
however. You’re in this for you, not your spouse, your neighbor, or your
friend. |
