Training Advice for the Ted40 Walk

If you are unfit and haven't exercised in a long time, then you should consider seeing your doctor and getting the ok before you start to train and take part in this event.

This is particularly important if:

• You are over 45 and not accustomed to regular exercise.
• You have heart trouble, a heart murmur, or have had a heart attack.
• Your doctor has told you that your blood pressure is too high and not under control; or, you don't know if your blood pressure is normal.
• You frequently have pain or pressure in the chest, neck, shoulder or arm during or after exercising.
• You have trouble catching your breath after mild exertion.
• You have bone or joint problems.
• You often feel faint or have spells of severe dizziness.
• You have a medical condition that might need special attention, such as insulin dependent diabetes.

If you have been relatively inactive, proceed slowly and gradually. Your body needs to be conditioned. Give your heart and muscles a chance to adjust to the demands of exercise. Even though this is just a walk, it is for an entire day and will be relatively hard so trust your body's signals and proceed with patience.

Nutrition

Eating healthy all the time is important and that goes without saying so I'll focus on the day of your walk and what to eat then:

Avoid too much protein or fat as these items are harder to digest and might give you a stitch if they sit in your stomach. Instead try to focus on carbohydrates such as: simple, high energy foods like chocolate, fig rolls, dried fruits, cheese and biscuits. Remember to drink plenty of water as well. Even though it will probably be cold and you're only walking you will be sweating and losing fluids throughout the day so re-hydration is vital. Small, frequent sips are better than large gulps every so often as the fluid will be better absorbed and it will likely mean less toilet stops.

Clothing

The trick here is to wear lots of layers...polypro, fleece--as many as you can. Layering will trap the heat and keep out the cold and wind. The best materials are cotton, fleece lined cotton, wool, or a breathable nylon. Also wear an outer wind & water protection shell on top, as the wind will literally freeze you. Generally, a hat and gloves are musts because even with a warm core your extremities can stay cold, particularly your hands if you have to push the cart and can't put them in your pockets.

On top, I start with a thermal sweat wicking base layer such as our Armourfit tops: http://www.irishfit.eu/sportsapparel.htm

These will help keep you warm and dry. Over this wear either 2 more thin layers or just one thick fleece layer. Newline has a number of nice choices for this: http://www.irishfit.eu/sportsapparel.htm

It depends on the weather but remember the more layers you have the more you can peel off as you warm up along the way. Again the outer wind & rain protection layer will make the biggest difference. I love the Newline windpack jacket as you can roll it up into a tiny ball which is easy to carry and it weights less than 100grams: http://www.irishfit.eu/sportsapparel.htm

An oil based moisturizer on your face will also help ease any skin discomfort from the cold. If you're not used to walking, a nice pair of anti-blister socks will work wonders at helping to protect your feet: http://www.irishfit.eu/sportsapparel.htm

Bodyglide is also an excellent item to put on beforehand in any places you may experience chafing. I would recommend carrying a tub for your whole team in case of necessity enroute:http://www.irishfit.eu/bodyglide.html

Footwear

Your shoes are the most important piece of equipment required for walking. Choose shoes with thick, flexible soles. These will cushion the sole of the foot and absorb shock for the rest of the body. Casual shoes with rubber or crepe soles, or lightweight hiking boots, are best.

Look for:

• Comfort, fit and flexibility
• A 1/2-inch heel for maximum comfort, safety and stability
• Good arch support
• Firm heel counter
• Non-slip rubber or crepe soles
• Leather or nylon mesh uppers (to allow the foot to breathe)
• Your footwear should provide good ankle support with a firm sole and good grip and ensure laces are tied as tightly as is comfortable for extra ankle support.
• A good pair of trainers with a thick sole and good grip may suffice and prove more comfortable than hiking boots. But remember that nice warm leather boots will keep your feet nice and cosy and better protected from the cold.

Warming up (See diagrams below for sample stretches)

Stand about 1 1/2 feet from a wall. Lean against the wall with your hands, keeping your heals flat on the floor. Push against the wall, hold for 10 to 20 seconds, then relax. Repeat one or two times.

Bend your knees slightly. Try to touch the floor by bending from the waist, but don't bounce. Hold this position for 10 to 20 seconds, then repeat one or two times.

Note: If you have a lower back problem, do the same thing, but with your legs crossed.

Place your right leg on the back of a chair, or on a railing, so that it is at a 90 degree angle to your left leg. Keep the left leg straight and lean forward, trying to touch the toes of the right foot. Do not bounce. Switch legs and do the same thing. Repeat the entire exercise one or two times. Note: If you have lower back or knee joint problems, do NOT do this exercise.

It is important to warm up before every walk or else to do the first few minutes of the walk slowly until you have loosened up the muscles.

Walk Right

Walk Tall

• Keep your head high, shoulders back, stomach in, and back straight.
• Take even, comfortable strides.
• Keep your body relaxed, knees slightly bent.
• Keep your toes pointed straight ahead.

• Step directly in front of your body.
• Land on the heel of your lead foot.
• Roll the foot forward, from the heel, onto the ball of the foot and then your toes.
• Shift your weight forward so that the heel of the rear foot is raised and the toes can push off for the next step.

• Take FULL, relaxed breaths. Short breaths leave "old air" in the lungs. Inhale through the nose or mouth (whichever is more comfortable) and exhale gradually and completely.

• If you get a muscle pain or cramp, stop walking. Relax the affected muscle, massage it gently, and stretch it. Then proceed at a slower pace.
• If you can't comfortably carry on a conversation while walking, you're walking too fast and need to slow your pace.

• A five-minute "cool-down" - a gradual decrease in physical activity - is essential to a safe and efficient aerobic walk.
Decrease your rate of movement to a slow walk. This will allow your body temperature to decrease and leg muscles to cool off. Your breathing and heart rate will also return to normal.
• The cool-down-period should allow your heart rate to decrease to within 30 beats of the rate at which you began your walk.

• Proper foot care is absolutely essential:
• Wash your feet each day with warm water and mild soap. Dry carefully between your toes.
• Keep your toenails trimmed to the contours of your toes.
• Avoid tight-fitting socks and stockings.
• Use a moisturizer on dry or cracked skin: http://www.irishfit.eu/footcream.html
• For athlete's foot, wear cotton socks and use medicated powder.
• For corns or calluses, use cushioning and protective pads. Do not use chemicals that can harm the skin.
• Hopefully this advice will help you have a fun and enjoyable walk on the day of the event.

If you have any further questions don't hesitate to ask me on our forum chatboard at: www.irishfit.com/social

Sean McFadden