Shins
Take plenty of time to warm up before every work out.
Most walkers experience some muscle soreness in their shins.
Regularly exercising by pointing and flexing the foot and ankle
rotations will help stretch and build the shin muscle. Consistency
in training will also help relieve this temporary problem.
A walker lands on their heel with
the foot at an approximate 45-degree angle from the ground,
whereas runners land at about a 30-degree angle. This high degree
of repetitive flexing of the shin muscle can create soreness
when a walker increases their speed or mileage.
Shoes
and Socks
While we don't recommend any specific brand, here are
a few things to keep in mind.
Socks
One of the new synthetic blends such as acrylic or COOLMAX®
will draw perspiration away from the foot. A cotton sock is
NOT a good choice because your foot will remain damp creating
an unhealthy environment. There are specialized walking socks
that contain extra padding along the bottom to provide extra
cushioning and prevent blisters and chafing. They are available
in most sporting goods stores.
Shoes
The number one consideration for shoes is the fit.
Try a wide variety of brands to find one that feels the best.
Try both shoes on with your walking socks prior to purchasing.
Your heel should fit securely so that there is no excess movement.
Because of the heel to toe rolling motion of the foot, the forefoot
should be very flexible
The shoe should have a high toe
box area to avoid cramping the toes, and should have a firm
heal counter for stability. Look for heels 1/2 to 3/4 inch high.
Do not hesitate to try a flexible
running shoe if a comfortable walking shoe cannot be found.
A properly fitting running shoe is better than an ill-fitting
walking shoe. Avoid cross trainers since they are made for lateral
movement, making them too rigid for the rolling motion.
A good walking shoe should last you approximately 500 miles.
Chafing
By adjusting your clothing and the use of Vaseline you
can relieve this discomfort.
As a walker learns to increase hip rotation, their feet will
hit the ground almost directly in the center of the body. Because
this motion is a bit more exaggerated than a regular walking
stride, it can create very high friction between the inner thighs.
Lubrication and wearing lightweight apparel with flat seams
should help. Throughout your marathon training you may encounter
a variety of hot spots.
It is important to wear the clothing
you intend to wear in the marathon before event day. Try out
your clothes on short training sessions to make sure they will
be comfortable before you wear them to compete or on a long
walk. A seemingly comfortable pair of shorts on a five-mile
walk could be torture on mile twenty!
Lower Back Pain
If you experience any kind
of pain, especially back pain, you should see a doctor immediately.
Your walking stride could be contributing to the pain. In many
cases it is caused by what is known as "sway back,”
which is an unnatural arch in the lower back. Positioning the
pelvis in a neutral position, with the buttocks tucked under
the hips, and regularly doing stretches should relieve the pain.
Have your trainer take a look at your form to help you make
any necessary adjustments.
Sometimes pain in the joints and
back is a signal for new shoes. If your shoes are the culprits,
buy a new pair. It is worth the investment!
Food
As Fuel
Always think of eating
as refueling your body.
Weight loss, body shaping, and toning are often the reason people
choose to walk. The subject of eating, dieting, and nutrition
is, at best, controversial, and opinions about it are very diverse.
Here are some things to consider.
High-carbohydrate, low-fat meals
are the best fuel. Concentrate on eating slow burning carbohydrates
such as fruits, cereal, and whole grains to keep your energy
supply balanced.
These foods provide energy as well
as vitamins and minerals and are stored in the muscles as glycogen.
During hard exercise these glycogen calories are burned to meet
your body's energy needs.
Protein is an important part of
your recovery. Don't make the mistake of trying to eat low fat
by cutting out all sources of protein. Try to include foods
such as legumes, skim milk, low fat yogurt and cheeses, chicken
and fish. The current general guidelines are that a person's
diet should be 50%-70% carbohydrates; 15%-20% protein; and no
more than 20%-25% fat.
During long walks it is very important
to keep your energy stores up. On your long training walks experiment
with foods that you can carry along that will keep you feeling
strong. Many find some of the high-energy sports nutrition bars
are effective while others prefer fruit.
Keep in mind that part of your
training is practicing all aspects of participating in the marathon
so you are prepared for marathon day.
Thirst
and Fluids
By the time you feel thirsty,
you are well on your way to dehydration.
Thirst is a poor indicator of your body's need for fluid. Dehydration
will affect your performance. Drink plenty of water before,
during, and after the training session. Water is a crucial part
of your preparation and will also help you recover after your
walk and keep up your energy level.
©1998-2010
Copyright by Jo Ann Taylor. All Rights Reserved
