The following walking program is designed for individuals who are in good health and free of any orthopedic concerns that can be aggravated by walking. Please consult with your physician or physical therapist before starting any walking or fitness program.

 

Week	1	2	3	4	5	6
Duration	20	30	40	60	60	60-90
Frequency	2/week	2/week	3/week	3/week	3-4/week	3-4/week
Distance	1.5-2.0km	2.5-3km	3.5-4km	5-6km	5-6km	5km+

 

 

Remember that marathon runners do not run marathons 2 to 3 times per week to train for their race. The idea is to ramp up your training times and distances in order to prepare your bones, joints and muscles for longer walks.

You are at a great advantage!! Most of you have years of experience walking and have been doing it since the age of 1.

Please remember to wear supportive shoes that cushion the impact of your steps. Don’t break in a new pair of shoes on a long walk. Start slowly by breaking them in and increase the time and distance as per the above chart.

 

Wear a good pair of walking shoes. Running shoes and cross trainers are great. Make sure that they are relatively new or are in good condition. Your old Stan Smith Tennis shoes from the 1970’s just won’t do. Remember that the only thing from protecting your heel and foot from the impact of the ground are your shoes.

Heel strike first. Your heel should be the first part of the anatomy to touch the ground. This will let your shoes absorb most of the impact. If you are a tippy toe tapper, try to remember to land heel first.

Find a partner! The studies are conclusive. People who partner-up to exercise show greater adherence rates and achieve their fitness goals more frequently than their ‘solo’ counterparts

Warm-up first. Start with a nice easy pace. After about 5 minutes, pick it up. Increase your stride length as well as your cadence (the speed of your steps). This will increase your heart rate, calories burned, and take you farther faster!

Stretch! It is a good idea to warm-up first, then perform a series of basic stretches for the large muscles of the body. Continue the walk at a more intense pace, then stretch again after the walk is completed.

Rolling Rolling Rolling. Try walking up and downhill if possible. There are areas in most cities where you will be able to find rises and depressions in the landscape. Varying the inclines and declines will work different muscles, increase the intensity of the workout, and adds a little fun to the program.

Hydrate! Start to drink small amounts of water at regular intervals hours before your walk. This way, you will remain well hydrated throughout the exercise bout. If you are walking for an extended amount of time, bring along a water bottle to replenish the fluids you lose during exercise. In hot conditions, you may need to drink 1 litre per hour of activity.