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.
©1998-2007 Copyright by
Jo Ann Taylor. All Rights Reserved
