Training Tips

• Have a goal in mind, make a plan & be safe
• Make sure you are adequately dressed for the length of time you’ll be out. Wear good supportive, cushioned footwear and good protective socks
• Drink plenty of water
• Learn to walk properly – yes, there is a proper technique!
  • Keep your chin up and your shoulders back
  • Walk so that the heel of your foot touches the ground first, and then roll your weight forward
  • Swing your arms as you walk; this increases the intensity of your walking
• Start and finish with a few minutes of gentle stretching
• Think of your walk as having three parts: start with 5 minutes of slow walking, then increase your pace (walking uphill requires more effort), and end with 5 minutes of slower walking. Remember this is not a race - pace yourself for the route you've chosen
  
• Warming up gradually increases your heart rate and improves blood flow to your muscles
• Cooling down allows the heart rate and muscles to return to normal
• Do a “Talk Test” you should be able to maintain a conversation with your buddy without getting winded
• Remember you will be walking on hard pavements not soft grass so appropriate footwear is essential
• Have Fun! :)

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