If you are looking for pointers on training & preparation for your 2-Day walking experience, here are some helpful guidelines! Make sure to check out the training schedule worksheet linked below for a training schedule tailored to your needs.
How to Build Endurance
GRADUALLY. Walking 20 miles in one day and 10 miles the next is hard. Unless you are a pretty regular walker, your body is not ready for that many hours on its feet. Prepare gradually. Here are some helpful tips for building endurance. Remember:This suggested training method is not the only way to train. Train in a way that makes you feel good & builds your endurance.
Go see a doctor.
Get yourself signed off to begin your training. Don’t put yourself in danger!
Find your base mileage.
As soon as possible, get out there and walk for as long as you are comfortable in a loop near your house. When you get tired, go home. That is your base mileage for your long walk.
Increase your base mileage.
Every week or so, increase your base mileage by about a mile. This shouldn’t be too difficult, because the more you walk, the more your endurance naturally increases. (If your base mileage is less than 5 miles, don’t increase by a full mile at first. Try a half-mile weekly increase.)
Take long walks, short walks, and break days.
Vary your exercise. This is called hard/easy training. Walk a long walk only once a week- the rest of the time, try to take as many short walks as you can, but make sure you give yourself time to rest, too. Burning out isn’t worth the extra mileage you might accrue.
If you get off schedule, don’t worry!
In a perfect world, you’ll be training about 5 days a week (3-4 short walks, 1 long walk.) But we all know that life has a way of throwing us off our schedules. The bottom line is: train when you can, and have fun with it.
Hard/Easy Training
The Short Walks:
The average person walks about 3-4 miles per hour. Although the time you spend on your short walks will increase with your training, they should never take a huge chunk out of your day. The main idea is to grab these walks when you can; on work breaks, after dinner, in the morning. Two 30 minute walks are just as good as one 60 minute walk!
The Long Walks:
These should happen once a week. They are about endurance, NOT speed. Do not rush through these walks, enjoy them with friends, music, or nice scenery. Your long walk should be about 1/3 to ½ of your weekly mileage (add up the mileage of your weekly short walks and walk that distance or a little less all at once.) Don’t forget to plan a bathroom break into your route!
Fun Tip: Plan your route for a halfway point at a coffee or smoothie shop. Having a nice break in the middle helps motivate you for those longer walks.
The Breaks:
You’ve been working hard; now take a break! Your body actually needs these rest days to adapt to your increasing endurance. Have a popsicle. Watch a movie. It’s all part of your training!
Click here for a quick worksheet that will help you figure out how to create a training schedule!
Preparing Your Body
Pay attention to your body & treat it well. These are five easy steps to ensure that your body is adequately prepared for walking.
1. Hydrate & eat well: You need to drink water before, during, and after you walk. If you feel thirsty while you are walking, you are already dehydrated & you need to sit down and take a break. Don’t forget to eat a healthy meal too- your body needs fuel to exercise.
2. Stretch: Make sure your muscles are warmed up before you walk, but don’t forget to stretch at the end of your walks! Stretching after a workout prevents dizziness & muscle soreness, and promotes flexibility- it’s a win-win!
3. Get fitted for new shoes: Being fitted for walking shoes could mean the difference between a healthy 2-Day Walk experience & painful blisters and callouses. Go to an athletic store & get fitted, and replace your walking shoes every 6 months. This is basic safety maintenance for your feet.
4. Wear non-cotton socks: Seriously. Forget cotton. You need to wear socks in fabrics that wick sweat away, not soak it up. You also want socks with good cushion- you will be in them for a while, so make sure they are protecting you!
5. Do not get a pedicure: Callouses are your friend. Do not pumice them away, they will protect your feet while you pound the pavement. DO be sure to trim those toenails though!
Have questions or suggestions for happily & successfully training for the 2-Day Walk? E-mail us at rscott@2daywalk.org.
