Please accept my apology for the delay in getting this posted....
From Runners World, 10 Tips for Newbie Runners (but the tips work well for walkers too):
1. Invest in the right pair of shoes - I strongly encourage you to visit 3 Rivers Running, Fred Toegnes, or Fleet Feet to get fitted for your specific foot and gait.
2. Go the distance rather than time - slow it down, be patient, and don't worry about your pace
3. Remember that rest days are training days too - you can use them to cross train, weight lift, or just recovery
4. Join a running group - well, we can all put a big check mark next to that one - thank you Summer Striders :)
5. Make running (or walking) a habit, even if that means getting out for a few minutes per day - everyone is busy, but it's not an "all or nothing" game...even a 15 mile one mile walk is worth doing - not every training session has to be an hour and 5 miles or nothing...every step counts toward improving your health
6. Build mileage gradually - we work on this each week, but in your folders during the first session you'll find some logical mileage progression training plans
7. Don't dread taking walk breaks - so that's for the runners out there, but as a walker, I would suggest that you incorporate small bursts of faster walking a few times throughout the training session. Doing these bursts help rev up metabolism, charge your heart and lungs, and burn more calories.
8. Keep a training log - it's helpful to use an app, a tracking device, or even old fashioned paper and pencil - track your accomplishments (there is a tracking sheet in your folder)
9. Mix in cross training to supplement your running (or walking) - doing sports, riding a bike, doing a fitness class, or swimming can be helpful to take pressure off taxed joints and muscles used during walking/running PLUS it keeps you happy and healthy
10. Set small, achievable goals - signing up for a 5K, 10K or half marathon (depending on your fitness level) is a great way to help you work toward a goal
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