(The following is adapted from "How to Walk for Absolute Beginners", by Wendy Bumgardner, About.com guide.)
Before doing anything, do a quick medical evaluation. Contact your medical provider for a check-up or consultation before you begin your walking program if any of these apply:
- Sedentary for a year or more.
- You don't currently exercise and are over age 65.
- You have been diagnosed with heart trouble.
- Pregnant
- High blood pressure.
- Diabetes
- You have chest pain, especially when exerting yourself.
- You often feel faint or have severe dizzy spells
- Other medical conditions.
- Fit: Your shoes must fit well, but leave enough room so your feet can expand while walking. Your walking shoes should be a size to a size and a half larger than your dress shoe.
- Flex: Good walking shoes are flexible, as your foot rolls through each step. See if your shoe bends in the ball of the foot and if you can twist it from side to side. If it is stiff as a board, you need different shoes.
- Flat: Walking shoes should be flat, with little difference in height between the heel and the ball of the foot.
- A well-fit pair of running shoes is the best answer for most walkers. Many specialty walking shoes are too stiff and do not incorporate performance characteristics of today's running shoes to prevent overpronation (when feet roll inward too much).
- Replace your shoes every 500 miles.
As for nutrition, making minor changes can make a huge difference.
(The following is adapted from Mehdi, StrongLifts.com.)
- Eat breakfast. Start early with energy while setting the nutritional tone for the rest of the day.
- Instead of eating three large meals per day, spread them out into five smaller meals (three main meals and two snacks). You'll begin to feel fuller faster, and you'll be setting a better eating rhythm. You're more likely to overeat if you wait longer between meals.
- Include protein, fruits, and veggies as often in your meals as possible. Protein keeps you full longer than carbohydrates, and it builds and maintains muscle (See sources for protein by clicking here.) Also, eating whole vegetables and fruits isn't the only way to get the vitamins, minerals, and fiber you need. You can mix a fruit salad, a green salad, dried fruit, vegetable soup, and our personal favorite, V8 juice. Watch your servings, as always; moderation is the key to any nutrition plan. Beware: corn, carrots, and raisins are high in carbs.
- If you're like us, you love carbohydrates (pasta, bread, potatoes, grain, etc). The best time to eat carbs is post-workout, and try to eat whole grains instead of white.
- Water, water, water. While exercising, you'll be sweating and will steadily get dehydrated if you don't drink enough water. It's recommended to drink at least eight cups of water per day. A Brita water filter for your faucet might be a good investment; you'll have great-tasting, filtered water whenever you want it, without having to spring for bottled water. Just fill up a water bottle and away you go!
- Keep sweets and soda at a minimum. Diet soda isn't innocent either; read the nutritional information. It's usually very high in sodium.
Depending on your personal fitness level, you may want to start walking for 10-15 minutes per day to build your endurance for the Walk. You'll be participating in a 5k (a little over 3 miles) walk, so you don't want to jump right into it on the day of without getting comfortable while exerting yourself. Walk Like MADD is a great way to jumpstart your fitness program. It keeps you healthy while participating in a cause you care about!
