(BlackDoctor.org) – First things first, props to you for participating in an event that brings awareness to the masses about an important issue. Charity walking is a fun and inspiring way to revitalize your exercise program because it keeps you motivated in your exercise routine while allowing you to experience the joy of helping a cause you care about. They’re also a great way to strengthen work relationships or fit extra quality time with friends and family into a busy schedule.
Charity walks, runs and bike rides are an increasingly popular way to raise money for a cause. And while walking may seem the easiest of the three, it doesn’t mean you can get away with doing nothing before the event. Even a 5K charity walk can be challenging and needs preparation. And if you’re planning on doing a longer charity walk, proper training is a must.
So how do you prepare, both ahead of time and on event day? Read on for expert tips on moving without pain.
Go progressively farther
For any walk that’s longer than you would normally go, make sure to work up to the distance progressively, to get your body accustomed to the distance. If you’re building up to 5 km, for instance, and you typically don’t walk for longer than 20 minutes, then try to walk at least a few times a week with one of those walks being a longer one, and add a few minutes each time. For instance, you could follow this pattern for the four weeks preceding the event:
Week one: two 20-minute walks, one 30-minute walk
Week two: two 20-minute walks, one 35-minute walk
Week three: two 25-minute walks, one 40-minute walk
Week four: two 30-minute walks, one 45-minute walk
For a longer event, you’ll want a more extensive training program—but again, with a progressive increase in distance, and one longer walk at least once a week.