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What to Wear
All you really need are a good pair of shoes. Running shoes are not very good for walkers; choose walking shoes with
a firm heel counter- the hard piece at the back of the shoe that holds the heel in place- and plenty of room for toes so
they can spread out as they push off. Wear loose, comfortable clothes.
Stretching
At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones, so
walk for five or ten minutes until you’re warm. Then stop for the stretches listed below- fives times, 10 or more seconds
each, for each leg. Repeat at the end of the walk.
• Achilles Tendon and Calf- With both hands against a wall, place one foot behind you. Keeping the rear leg
straight and its heel on the ground, lean in toward the wall. Repeat for the other leg.
• Quadriceps- Put your left hand on a wall or table for balance. Then reach your right hand behind your back and
grasp your right ankle, pulling it gently towards your buttocks until you feel tension along the front of your thigh.
Repeat on other side.
•Hamstring- Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both
hands toward the propped-up ankle as far as they’ll go. Repeat on other side.
Walking and Running Resources
If you wish to obtain more information about starting a walking or a running program, please refer to the following
websites:
• Walking Websites-
• The Walking Site- http://www.thewalkingsite.com
This site has some useful information for beginning walkers. The "Beginner" section has a detailed walking
plan to get you started.
• Running Websites-
• Runner’s World- http://www.runnersworld.com
This website has many useful links that give information such as "Beginning," "Training," and "Nutrition."
This site has information for runners of all levels- from beginners to experts.
• American Running Association- http://www.americanrunning.org
The above websites are just the beginning of the vast amount of fitness related information you can find on the internet.
If you don’t have access to the internet, your local library will have fitness books. In addition, hiring a personal trainer
can be beneficial because they are able to assemble a custom walking or running workout program for you.
Good luck in achieving your fitness goals! The best time to start is NOW!