Volume 1 - Avon Walk for Breast Cancer Training Tips

Hello! I created this blog for my Chicago Avon Walk for Breast Cancer Team, M.A.D. for Melons (M.A.D. stands for mothers, aunts and daughters) and for anyone else taking part in a charity walk that is looking for some easy tips from someone who has done the 39.3 mile walk previously.

If you want to participate in the Chicago walk, I urge you to sign up now - we have approximately 21 weeks to raise $1,800 each and train for the 39.3 mile walk. You can register for the walk at walk.avonfoundation.org.

My postings will contain a training schedule as well some fun and interesting tips from books and magazines. In addition, our team learned a few things from last year's walk (through trial and error) so I will periodically share our personal thoughts as well. I plan on posting these tips every other week or so until the weekend of the Chicago Walk - 5/31/08 - 6/1/08.

A quick disclaimer, while I was a Nutrition, Public Health and Kinesiology major in college, please do not hold me responsible should any of the tips I cite in my emails not work for you. :)

Training Tips for Next Two Weeks:

• This initial training schedule is designed to get you in the habit of walking. If you are so inclined a pedometer is a good investment (they range in price from $5-200) - a cheap one works just fine. I bought one at Ulta http://www.ulta.com/ulta/browse/productDetail.jsp?skuId=2132821&productId=prod2132821&navAction=push&navCount=1
  
• For the next week, make a conscious effort to increase your steps in a day. If you purchased a pedometer, wear it everywhere and shoot for 10,000 steps a day. You can increase your steps by walking messages to people at work, parking at the back of the shopping mall parking lot, walk a lap around the mall or grocery store before you start shopping, walk around the house during TV commercials or while your computer is booting up, walk while waiting for your restaurant reservation - every little bit counts.
  
• If you have not started your own training program yet, start by taking 10 minute walks 3 times a day - 1 at breakfast, 1 at lunch and 1 at dinner or whatever times work for you. If you have started your own program, continue with what you are doing and if you have any good suggestions - please let me know! Walking 10 minutes is really easy if you have a dog! If you don't have a dog - I have a great fundraising idea - I am going to put up a sign that I will walk dogs on the weekends for a minimum donation to my Avon Walk of $10 (for $10, I probably have to walk them for longer than 10 minutes though)!
  
• While you are getting into the habit of walking, also try getting in the habit of drinking more water. I had a hard time with this one and would wait until I was thirsty. Use this calculator to determine how much you should be drinking (my number is approximately 50 ounces): http://nutrition.about.com/library/blwatercalculator.htm
  
• Try to get into the habit of eating healthier - this is a board statement - but we should just all be cognizant of what we are putting into our bodies - try to eat 1 more fruit and 1 more vegetable per day. I have also starting adding yogurt into my diet - Activia makes a great yogurt with some good bacteria in it that is also good for your digestive system: http://www.activia.com/

General Tips.

• Many of these same tips are in your "Avon Walk Handbook" that you receive in the mail when you sign-up. Please read it - it has some great information. In addition, sign-in to the website and click around for some tips - you should check out "50 Steps in the Right Direction" on your participant page.
• Purchase shoes from a running store where they have you walk/run in them and check your fit (Avon recommends getting running shoes instead of walking shoes). This is very important. You will eventually want to have 2 pairs - one for each day of the Avon Walk. Look for a smaller running store online at this website: http://www.runningnetwork.com/stores/index.html
• Buy wicking, non-cotton clothing and socks or you will get blisters and chafe when you start walking for longer periods of time.
• Stretch before and after a training walk using the stretching guide that I will post in a seperate posting.
• Check your walking form. Be sure you land on your heel, roll your foot from heel to toe, and then push off forcefully with your toes. Take quicker—not longer—steps, letting your stride length come naturally. Remember, you'll burn more calories as you increase your walking speed and shorten your stride. For a speed boost, bend your elbows to 90 degrees, and let your hands swing in an arc from your waistband to chest height. Pump your arms up and down; don't "chicken wing" them across your body. Shine your headlights/melons - counter the tendency to have round-shouldered posture by imagining there's a headlight in your breastbone: Shine it forward, not down on the ground, and look to the horizon.
• A good goal is to take 135 steps per minute, which is a walking pace of about 4 mph—terrific for a cardiorespiratory workout. It takes roughly 2,000 steps to walk a mile. If you purchased a pedometer, you can keep track of your steps.
• You must follow the rules of the road & be aware of your surroundings, especially if you are walking alone.
• Familiarize yourself with traffic flow, bicycle traffic, other pedestrians and safe resting places along your route.
• Be careful when you use headphones, earphones or cell phones while walking. These can distract you. Being distracted leaves you vulnerable to injury.
• When possible, train with a buddy. If this is not possible, let someone know when you are leaving, what route you will be taking, and when you are planning to return.
• Always carry money and ID with you - get a fanny pack with a water bottle and small pocket for your money and ID. Most sports stores and outdoor stores sell these. I own this one: http://www.rei.com/product/747532
• Wear reflective clothing when walking in the early morning or evening hours.
• It is important that you remain hydrated while you walk. You should be drinking at least every 30 minutes during your walks (and drink 10 ounces an hour or so before you start walking). Your thirst will often depend on the temperature; the more you sweat, the more you want to drink. However, you need to drink just as much in colder weather, even when you don't feel thirsty. If you are thirsty, you are already beginning to dehydrate. Dehydration can lead to serious physical problems. Remember – drink before you are thirsty.
• Energy drinks and electrolyte replacement drinks replace the salt lost by sweating. It is recommended that you alternate between water and a sports drink (like Gatorade), or combine/mix the two.
• Keep your blood sugar boosted by eating an energy bar or light meal about an hour before your walk. On your longer walks, carry a nutrition bar or other snack and stop to eat. When you don't replenish your body with nutrients you are more susceptible to dehydration and lowered blood sugar.
• As your walking distance increases, your pace should decrease.
• Be sure to rest between longer walks.
• Be conscious of the weather. Apply sunscreen when necessary, carry an umbrella or wear rain gear and bring an extra pair of socks.
• Listen to your body - it always knows best! If you are too sore from previous exercise or activity, or you feel a possible injury coming on, stop. If you think you need medical attention, get it. Walking through an injury can only make it worse.
• Eat and drink when you need to and get enough sleep each night!
• Reward yourself throughout your training with a bubble bath or spa appointment! Tell yourself, after 3 weeks of training, I will get a professional massage or something to that effect.
• Remember why we are doing this - to find a cure for this disease that affects so many mothers, aunts and daughters.
• Stay tuned for my next posting on 1/11/08! Happy New Years!