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.
Vary your walking routine
Don’t always walk at the same rate. Instead, vary your workouts for the best training results. In addition to adding a longer walk every five days or so, he recommends adding a walk of higher intensity within that time period—say, a faster walk, or one that includes more hills. Of course, since these are more intense, they wouldn’t be as long as your longer walks, he notes. Instead, make sure you’re sweating.
Why go faster? Not only are you getting a better workout, but you’ll cover the same amount of ground in a shorter time. That’s not such a big deal for the shorter charity walks, but when it comes to the longer ones, it means a lot less time on your feet—and, if you’re doing a walk that lasts more than one day, a chance to let your body recuperate longer between walks.
So how do you keep up a regular walking program without getting bored or falling off the wagon? Here’s three strategies:
- Train with a friend. Not only does walking with a friend to chat with make the workouts more fun, but you’re accountable to that person—when you feel like skipping a walk, you can’t, because you know they’re waiting for you.
- Vary your locations. Inevitably, you go longer than you intend. Make your walks more exciting by exploring new parts of the city, new parks or even, when time permits, neighboring towns or cities.
- Keep track of your workouts. There are research studies that show that people who keep a good log of their exercise do better. Whether it’s a number jotted on a calendar or a more sophisticated training tool depends on you.
Another tool in your arsenal is walking indoors, which can help if you’re training through a season of bad weather. Treadmills won’t help your body get used to pounding the pavement, but they will get your heart and muscles in better shape, and using them is a good way to vary your workout to avoid boredom.
The bottom line
In the end, make sure you’re walking because you enjoy it. Walking for a cause is especially rewarding. Be safe, have fun, and walk strong.