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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
7/17/12 1:37 P

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The question is... Should I stretch before or after walking? Yes, but it's the type of stretching that is important.

Before your walk you should do dynamic stretches. Dynamic stretches warm up the muscles while gently stretching them. Checkout this link:

www.runnersworld.com/article/
1,7124,s6
-241-287--13442-0,00.html


For the walking lunges, if you can't go all the way down, that is fine. Go only as deep as you can comfortably.

The "Pike Stretch" can be done while standing straight or even off the edge of a step or curb while standing. Just remember to go slowly and don't over stretch the calf.

A modification you can do to the "Toy Soldier" is to swing your leg forward-back-forward, then take a step and do the other leg until you have done 10 sets on each side.

After your walk do some static stretches. Static stretches are slow and the stretch shoud pull, but not hurt.

Checkout this link to Coach Nicole's Video - The 10 Best Stretches for Runners (and yes, they are appropriate for walkers, too).

www.sparkpeople.com/resource/
fitness_a
rticles.asp?id=1540


Just remember when stretching you do not want to use ballistic type stretches. This type of stretch incorporates a bouncing motion into the stretch and can cause muscle damage, and many times does little to actually stretch the muscle fibers.

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Edited by: RELLIMTENAJ at: 7/17/2012 (13:42)
Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
7/16/12 11:03 P

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Walking tip:

Wondering why you feel like you arent' going as far on day 1 of each week? Probably because you may not be, and here's why...

There is actually reasoning in dropping back slightly in distance then rebuilding. It allows your muscles a chance to remain active but repair themselves from the longer distance. As muscles repair and rebuild they become stronger which will allow your to go farther with less discomfort. As your cardio fitness increases you will be able to go faster because your muscles will be strong enough to help you increase your speed.

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Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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NIKALE Posts: 119
5/8/12 6:17 P

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Thanks RELLIMTENAJ. The conversion list is very helpful. I started today and feeling great!


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SUEKKY's Photo SUEKKY SparkPoints: (21,871)
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2/5/12 1:22 P

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Thank you Rellimtenaj for that information... living in europe all they use is KM. So excited to start this tomorrow!

oops gosh, I am soooo sry, just saw the DO NOT REPLY,,, SO SO SRY emoticon

Edited by: SUEKKY at: 2/5/2012 (13:27)
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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
3/21/11 1:03 P

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Walking Tip: Converting KM to miles and visa versa...

Yes, it’s possible to track the program in KM. To do so, go to the main fitness tracker page. From there, select the Mileage Tracker and edit the preferences to track in KM. Once done, the 5K Your Way tracking will automatically be tracked in km. Note that the content itself (PDF and workout calendar text) will NOT change to KM—only the tracking option will.

Here is a quick conversion for the program....

1 mile = 1.6k
1.5 miles = 2.4k
1.75 miles = 2.8k
2 miles = 3.1k
2.25 miles = 3.6k
2.5 miles = 4k
2.75 miles = 4.4k
3.1 miles = 5k



Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
3/15/11 1:04 P

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Walking tip: Hydrating... as you are training for your 5K, don't forget to drink water. The longer you are out, the more you should drink. Don't wait until you are thirsty, but instead sip water (a few swallows) every 15 minutes or so.

If you find you sweat a lot, go ahead and use an electrolyte replacement fluid. Something like Smart Water or Propel will give you the electrolytes without calories.

When you are out for more that 45 minutes you should add sports drink to the mix. Choose something that will have calories at this point. You can fuel, hydrate and replace electrolytes all at the same time.



Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
3/8/11 9:21 P

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Walking tip: What you wear could make the difference in having a good 5K or a not so good one.

Your most important piece of equipment/clothing is your shoes. Whether you subscribe to the minimalist (barefoot) school or the support school, flexibility in the toe is very important. Actual "walking" shoes can be rather stiff, so look for ones with flexibility or running shoes. Head to a running shoe store and have them do a gait analysis (it should be free) to see what type of shoe would be best for you. They should also take into consideration your weight, size, weekly mileage and where you usually walk. The most important thing is that they fit comfortably from the get-go. Don't expect them to get better if they start out only sorta comfy. So make them work for it, try on lots of shoes, and don't pigeon hole yourself into a familiar brand. If your current shoes are more than a year old, or have 300 to 600 miles on them, it's time to look into a new pair.

Socks are next. Choose socks that are made out of a tech fabric that will wick away moisture to help avoid blisters and stinky feet. There are all kinds of running socks out there even ones that are specific for blister prevention (duel layer or toe socks). NO COTTON!

Be nice to your feet and they will be nice to you.

As for the rest of your body, you want something that is made of tech fabric that will wick away moisture. This will allow your body to be more comfortable no matter what the weather and will help lessen any chaffing you might encounter.

You don't have to spend a fortune for clothes. Look into ones at Target, Walmart, Kohls, Ross and other discount stores.

There are Spark articles that address this topic, also I wrote a blog that was originally titled for those aiming for a half marathon, but it translates into any "race" distance and will give you even more info on this subject. www.sparkpeople.com/mypage_pu
blic_jour
nal_individual.asp?blog_id=20
23683


Janet

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
3/3/11 12:44 A

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Walking tip: As you walk, keep you arms bent at 90 degrees like the runners do. Arms propel legs and when they are up, they give you more power. Move your arms forward and back, like kids do when they play "choo choo train." Don't let your hands cross the center of your body, and don't let them swing out to the side (chicken winging).

To help with this, do strength/resistance training for your upper body and core at a 2:1 ratio of lower body/core. Strengthing your core will allow you to stand tall and strengthening your upper body will allow you to move your arms quicker.

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Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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RELLIMTENAJ's Photo RELLIMTENAJ Posts: 3,272
2/24/11 5:10 P

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Occasionally, I will post a new walking tip which will hopefully help in completing this program. If you have any questions about the tip, please post it to the Questions thread.

Walking tip #1: Posture. You need to stand straight with your shoulders back & down (no turtle shoulders) and head up. Look about 10 feet in front of you so your head doesn't drop. This will allow you to get the oxygen you need to feed those muscles. Don't take big strides, smaller steps are more efficient.

emoticon Please Do NOT Reply to This Informational Message emoticon

Thornton Sparkers Team Leader
SparkPeople's Official 5K Your Way Walking Program Co-Leader

I long to accomplish a great and noble task, but it is my chief duty to accomplish humble tasks as though they were great and noble. The world is moved along not only by the mighty shoves of its heroes but also by the aggregate of the tiny pushes of each honest worker.
- Helen Keller

Don't look at life as "you have to," view it as "you get to." It puts the fun back in things.


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