Training for the Walk for Water
Power Walking
Power
Walking is an aerobic exercise. Walk tall, bend your arms at right
angles and tilt your pelvis under slightly to protect your lower back.
Swing your arms rhythmically. Your feet follow your arms so use your
arms to propel yourself forward.
Speeds
of 4 to 6 miles per hour are possible, but your speed will depend on
your fitness and will improve as you train. Keep your body relaxed and
your breathing steady.
Footwear
Wear supportive training shoes with a cushioned sole, in prefferance to hill walking boots. You should be able to fit the width of your thumb between your toes and the end of your trainers.
Clothing
Wear comfortable clothes, made from breathable fabrics. Layers are a good idea so you can remove them as you warm up or add them when the weather changes. Light coloured clothing is better so you can be seen.
Keeping you going
Carry water with you and sip regularly. Some people find it useful to have a snack every hour or so, such as dried fruit, particularly over longer distances. You might find a bum bag useful to carry refreshments. Carry a mobile phone if possible and walk with a friend if you are worried about safety at night.
Training
Plan to train with 3 walks a week; 2 shorter, fast walks and one longer walk at a slower, steadier pace.
However
fit you are, nothing replaces walking to get you ready.
It
is a good idea to do one other activity each week. Keep a
training
diary so you can measure your progress.
Reduce training for the last 2 weeks and in the last 48 hours drink
plenty of water and eat plenty of carbohydrates.
