Walk for a Cure: Susan G. Komen
By: Leslie Draffin
Updated: August 24, 2012
Walking is ok! After all, the important part of this event is raising awareness, funding and showing support for survivors, patients and those who've lost their battle with breast cancer.
So if
you're interested in walking the 5K here's what you need to know.
1.
Start
training at least two months prior to your race, especially if you are starting
as a couch potato. For the first two weeks, commit to walking outdoors or on a
treadmill for 15 to 20 minutes at a time three times per week. Don't worry
about how fast or far you go, just get moving.
2.
Progressing. After your
introductory two weeks, add 10 minutes to each of your walks so you are going
approximately 30 minutes each bout. Try adding a fourth day of walking -- going
at least 20 minutes this day. When you are about a month away from the event,
make one of your walking days a long walk of 40 to 50 minutes. While you
maintain your two to three 30-minute walks weekly, continue to add five minutes
to the long walk every week leading up to the race.
3.
Race day. Show
up early for the event, especially if you are picking up your bib number. Pin
your bib in a visible place on the front of your shirt or shorts. Line up with
the wave designated for walkers -- usually at the back of the pack -- to allow
runners a chance to speed through. If you are walking the event with friends,
do not walk more than two abreast or you will block other participants trying
to get through the course. Always move to the side for participants who need to
pass or if you need to tie your shoe or rest. When you pass an aid station,
move to the right to get your water and continue moving. At the finish line,
continue to walk all the way through the finish chute and allow volunteers to
remove chip timers or tags and present you with your medal or certificate.
4.
Other things
to consider. Invest in a pair of walking or running shoes that fit your gait.
Most running stores will perform a gait analysis at no charge and recommend the
type of shoe that works best for you. On the days you do not walk, feel free to
cross train with activities such as light cycling, strength training or
swimming. Make sure you take at least one day off weekly to rest your body.
