Walk-Shuffle-Walk

So you're out the door and beginning to walk on a regular basis.  How's it going?  Would you like to increase how far you can walk, and more importantly, would you like to feel even better (and less tired and sore) when you're done?

Jeff Galloway has discovered the secret to not only feeling better after you walk (or run), but also staying injury-free AND even going faster!  The concept is mind blowing, but it's been proven to work time and time again.

The secret is taking shuffle breaks during your walk.  I must admit that even after reading Jeff's book on walking, I was unsure what he meant by "shuffle break", so at a recent clinic of his that I attended, I asked him to demonstrate a shuffle break.  This is what a shuffle break is:

As with Jeff Galloway's run-walk-run strategy, he recommends taking shuffle breaks from the very beginning of your walk and not waiting until you get tired to start the breaks.  

There are tremendous physical benefits to taking shuffle breaks in your walking, but if you're like me and working on speed with your walks, there are mental benefits as well.  As I'm pushing myself with my power walking, I can look at my timer and tell myself, "Okay, just 2 more minutes at this pace, and then I can slow down."  Then, after my 30 second slow-down, I'm rejuvenated enough to push the pace again.  

I've tried this method, and am amazed at the difference it makes.  I knew how helpful his run-walk-run strategy was when I was a runner, but I can tell you that his walk-shuffle-walk strategy is just as effective for walking!

I highly recommend Jeff's interval timer to keep track of your shuffle breaks.  You can purchase it from his website at Jeff Galloway's Run Walk Timer. Jeff has referred to the timer as "The Little Green Coach", and that's exactly what it is.  You can set the timer for any combination you would like.  You can set it to beep or vibrate or both to alert you when it's time for a shuffle break.  It runs on an AAA battery which lasts for a very long time.

On your mark, get set, go!

 Okay, so you've got proper shoes, comfortable attire, and now you're ready to start a walking training program.   The best motivation for training is having a race paid for and on the calendar.  I recommend beginners start out training for a local 5K, but if you've been walking for a while and walk 10 or more miles per week, you can consider training for a 10K or even a half marathon.  

To find a race in your area, you can check with local run club websites, or you can go to Running In The USA.  It's very important that you read the information about each event very carefully to make sure it is a walker-friendly event.  Most local charity 5Ks are very walker-friendly, but many of the larger events have strict time limits that would be challenging for a walker.

So now that you've found your race, I highly recommend Jeff Galloway's Training Plans.  Here you can find a training schedule for a 5K all the way up to a marathon.  All you need to do is replace the running with walking.  Then follow the plan.  It's that simple!

Until next time - Keep Walking On Sunshine

I'm going to Walt Disney World -- RunDisney!!

Today was the first day to make reservations for Walt Disney World for February 2019.  I officially booked our vacation for Run Disney Princess Weekend 2019.  Yes, I said Run Disney, but guess what?  Run Disney has a generous pace requirement of 16 minutes per mile which allows walkers the chance to participate in their events.

I have decided that I will only do the Princess 5K.  I know I can very easily walk a pace of 16 minutes per mile for that distance.  I could do it for the 10K as well, but I don't want to be stressed over it.

If you've never heard of Run Disney, visit their website at Run Disney.  What could be a better combination than Disney and running/walking races? They have multiple race weekends throughout the year in both Florida, California, and even at Disneyland Paris. 

I know I said the next blog post would be about how to get started walking, but I just had to share my excitement of booking our Run Disney Princess Weekend vacation today!  :)  Until next time -- Keep Walking On Sunshine!

Let's Get this Party Started -- What do I need to get started walking?

So you've decided to jump on board and join the biggest fitness movement of all time -- walking.  What now?  Where do you start?  What do you need to get started?

Walking is one of the least complicated of all sports.  The only thing you really *NEED* is a good pair of walking/running shoes.  I mean, think about it.  Your feet are your most precious commodity when it comes to walking, so we want to protect them, which will in turn protect you from injury.

My advice when it comes to running/walking shoes is to buy the best shoe you can afford.  Ideally, go to a local running store and tell them that you want to begin walking for fitness.  They can evaluate your feet, your stride, and give you some tips on which types of shoes will work best for you.  Shoes through a local running store will typically run between $100 - $200.  But, don't let that stop you from walking if that's not in your budget right now.  Just buy the best shoes you can afford, and if possible begin to save for a better pair of shoe for the future.   Some of the most popular running shoe brands are:

Saucony

Brooks

Mizuno

New Balance

Asics


Now, shoes may be all you *need*, but there are plenty of things out there that are nice to have.  Good socks are important.  Look for socks that are moisture-wicking.  Again, just buy the best you can afford.  Your feet will thank you by not getting blisters. :)   Feetures and Balega are two of my favorite brands.  They both have socks for all weather types that keep your feet warm and dry in the winter and cool and dry in the summer.


Hydration is also important.  All you *need* is water, but if you want to carry your hydration with you on long walks, there are different options for that.  Nathan Sports has a wide variety of handheld flasks and vests.  And if you want more than water, there's popular sports drinks like Gatorade or Powerade.  My personal favorite is Nuun Electrolyte Tablets.  These dissolving, flavored tablets contain the electrolytes you need to keep you going on those hot days.

Fueling for long walks (more than an hour) is necessary as well.  You can fuel with something as simple as sugar cubes or gummie bears.  Some walkers use gels or gus to fuel.  I prefer Honey Stinger Chews which is basically all natural, organic gummies.  They come in several different flavors and easy to carry with you on long walks.

If you're going to be getting your miles in very early in the morning or late in the evening, you need to think safety first.  Reflective clothing, armbands, etc. are a  necessity.  A headlamp or belt lamp is also important to help you to both see and be seen.

And don't forget the gadgets.  GPS watches, phone apps, fitness trackers allow you to really see your progress and record your miles which is very rewarding.   Garmin is a very popular brand for GPS watches.  They run in price from $150 to well over $500.  And if you aren't ready to invest in a GPS watch, try out one of the great GPS-enabled apps out there like Map My Walk, Run Keeper, Nike+, etc.

There actually is one more thing that you *need* -- a safe route to walk.  I am a proponent of walking on the sidewalk when at all possible, but we all know that's not always an option, but stick to roads that are not heavily traveled and that have a wide enough shoulder for you to walk safely.  Always remember, walk against traffic.  And be creative with your routes.  It's easy to get bored with walking if you follow the same route every day, so mix things up.  Walk around your neighborhood, walk on a local track, walk on a local walking trail, walk the perimeter of large shopping centers.

So now you know what all you need to get started.  My next blog post will cover how to actually get started when you're laced up and ready to walk out the door.

Until then -- Walk on Sunshine!

I Am Not "Just A Walker" -- My Story

Three years ago, at the age of 46, my journey began.  I was an overweight, inactive work-at-home mom of three.  While I had always wanted to be thinner and physically fit, I never wanted it bad enough to do anything about it.  I had resigned myself to be fat and out of shape for the rest of my life.

Until one day .... My youngest son his autistic.  He was following in my footsteps of being overweight and inactive.  One day, after discussing with this therapist my desire to see my son more active, he said the words that changed my life.  He said, "He'll never lose weight and be more active unless he sees you model it for him."

That day was the beginning of a new life for me.  A mother's love for her children is much greater than her love for herself, and so while I was never motivated to adopt a healthy lifestyle for myself, I was extremely motivated to do it for my son.

I began to count calories and make better food choices.  I actually entered a 5K race just for the charity sake of it, and subsequently, I fell in love with running.  It was more than love -- it was an obsession  My first year of running, I entered dozens of 5Ks.  The next year, I completed a 10-mile race, and that inspired me to run a half marathon which I ran the following fall.

The next year, I had plans of getting faster and going further .... but then I began to experience serious sciatic pain that just wouldn't go away.  It got worse and worse, and after two ER visits, x-rays and an MRI, I was diagnosed with a degenerative spine injury that wasn't an injury that would just heal and go away.  Instead, it required injections and then a drastic change in my running.

My doctor said I could continue to run, but that it had to be very slowly.  For 9 months, I tried to make a comeback to running, but I was constantly battling the sciatic pain.  My doctor had warned me that if I continued to push it, I would eventually experience a more significant injury.

So two months ago I made the decision to be thankful that I could still walk without any pain or fear of reinjury, and I began to embrace and fall in love with the sport of walking.

Now, I'm not just talking about going for a walk around the block after dinner a few evenings a week.  I'm talking about training and participating in races.   I am using Jeff Galloway's "Walking, the Complete Book" and following his training plans.  My best friend and I are currently training for the Air Force Half Marathon in September, using Jeff's Half Marathon Training Plan for walkers.   Next year, in 2019, I plan to participate in the Jimmy Fund's Boston Marathon Walk.  It's a 26.2 charity WALK on the Boston Marathon Course.  I will, once again, be using a training plan from Jeff Galloway.

It took me a while to stop myself from saying, "Oh, I'm just a walker" when discussing running, races, etc.  I have had to shift my mindset and be proud of the fact that I am a walker.  I am starting this blog to bring the sport of walking to light for those who may not realize that even walkers can participate in races and train for endurance events.  I plan to highlight races, products, websites, podcasts, etc. that can help walkers on their training journeys.

And for those of you who have never walked or run before and don't know where to start, my next blog post will answer those questions for you.

Until next time - Walk on Sunshine!