Tips for Preparing for a Charity Walk from About.com: Walking by Wendy Bumgardner (with some of my comments inserted)
Start Walking
It's best if you have several weeks before the event to get in some training. Start now and plan to walk at least 15 minutes every day, gradually increasing your time and distance. Check our Wendy's Absolute Beginner's Walking Tutorial online - it is perfect if you have a month or more before the walking event to prepare.
But It's This Weekend!
I give you a hand for your support of the charity, but you had better get walking TODAY. Depending on your normal activity level, walk for 15 minutes to a half hour each day before the event.
Clothing/Shoes
One Month Before - You have enough time to get fit for a pair of walking shoes. The trick is to go to the store in your area that caters to serious runners and has a sales staff interested in getting you into a well-fit pair of shoes. Then you must walk in them through the month, every day, to know that they work well. See her Walking Shoe Guide online for full information on what to look for in walking shoes.
Two Weeks or Less - You don't have time to find and break in a new pair of shoes - your best bet is to use your favorite sneakers. Where you can make a difference is with your socks. Forget about cotton socks, get to an athletic store and buy a pair of CoolMax socks or blister-resistant socks. These wick away the sweat to keep your feet dry and less prone to blistering.
Blister Busters
A big problem for those going on a long walk for which they haven't adequately trained is blisters. Fight these the easy way - coat your feet with petroleum jelly before you put on your socks. If you have been practicing and get blisters in an area despite petroleum jelly, then cover those areas with moleskin or a bandage before you walk. Kristine and I use "Body Glide" on our feet instead of Vaseline - you can buy it at any running store.
Shin Splints
Are your shins hurting when you walk? This is typical for people who are new to walking. Shins only get exercised by walking, and when you change your walking speed, distance, or shoes you will hear about it from your shins. Stop and rest a bit. Then slow down and take smaller steps.
Undies - Underneath it all, women should wear a sports bra. Both men and women may experience painful chafing - apply petroleum jelly if you do not wear a bra. Spandex running shorts are a great idea for both sexes to prevent chafing in the upper thigh area. Look for non-cotton, wicking fabrics.
Inner Layer - Your inner layer should be of a wicking fabric such as polypropylene or coolmax. Take it from us - don't wear the free t-shirt they give you for registering for the walk - cotton shirts will retain sweat and moisture during the event and you will end up feeling damp and clammy.
Outer Layer - In many climates you will want a windproof, water resistant outer layer - a jacket or windbreaker. One with a rain hood is an excellent idea - umbrellas end up poking other walkers or being a chore to carry. This may not be necessary - we will have to check the weather beforehand - we want as little as possible with us - because otherwise we are stuck carrying it for the whole day!
Insulation - In cold climates, you should wear an insulating layer between your t-shirt and your jacket. Microfleece is an excellent choice. A wool shirt is OK. Sweatshirts end up being - sweaty. You will usually get pretty warm after the first few minutes walking and so will be shedding layers.
Bottoms - If it isn't good weather for shorts, then select comfortable pants that move easily with you.
Hat - In any weather, a hat to keep your head warm or the sun off your scalp is a requirement. We wore hats last year to block sun and look cute!
Packs - Ditch the purse and dig out a waistpack in which to carry your keys, identification, and other essentials.
Food/Water
Charity walks generally have plenty of snacks and drinks along the walk and at the start/finish. The Avon walk has snacks every other rest stop - you will not go hungry!
Water - Drink a large glass of water 2 hours before the walk, then nothing until you get started. This gives you body enough water and you enough time to use the bathroom before you start, then not be running to the first porta-john on the route.
Along the walk, drink water and refill at each water stop. On warm days, carry your own water in your waistpack so you can drink a cup of water every 20 minutes if there isn't enough on the course.
At the end of the walk, drink a large glass of water.
Sports Drinks - Sports drinks often are offered. For longer walks, enjoy some sports drink after the first half hour. This replaces the salt you are sweating away. We alternated between filling our watter bottles with water and Gatorade and mixes of them as well.
Snacks - Bananas are the perfect walking snack - they replace potassium and have sugar and starch. Go ahead and grab the free sports bars they offer - eat them if you are hungry, but better yet save them for later. On longer walks, salty pretzels can help you replace salt lost in sweating.
Don't Over-reward Yourself - Walking burns approximately 100 calories per mile for a 150-pound person. Don't eat too much in celebrating!
General Tips
* During the Walk Start at a slow and comfortable pace for the first 5-10 minutes. This is easy to do at large events as everyone is moving slow.
* Speed up to your natural pace but remember this is not a race, be gracious to those you pass.
* Pass on the left unless you are facing traffic on an open road - in that case you pass on the traffic side.
* If walking with friends, be aware of those who wish to pass you and don't block the route while walking abreast.
* Be ready to chat!! Kristine, Anna and I did not talk about anything substantive for a few weeks before the walk and we made a list of things we wanted to talk about - such as Kristine's upcoming wedding, Anna's boyfriend, Jen's camping experience, etc.
* Be respectful of property - stay on the path, do not trample on people's lawns and gardens, only use porta-johns and not the bushes.
* Don't litter - deposit cups, wrappers, etc. only in waste receptacles or carry them with you till you find one.
* If you feel a blister coming on, stop and apply a bandage immediately before it grows.
* Obey event volunteers and treat them kindly.
* You've done it! You made it through a challenging walk, hopefully none worse for the wear. Enjoy your reward - the t-shirt, medal, pin or other item you received. Wear it with pride to work the next day.
Until my next post,
Jen
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