Walk This Way 2018 – Week 1

Welcome to “Walk This Way” 2018!  

Congratulations on making the decision to join us for this year's Walk This Way program! We're so glad you made the decision to join us for the next 8 weeks, as we work together towards a more active lifestyle. We know how busy life can be, but we also know that setting time aside for yourself to walk regularly will make you feel better physically, and help you make healthy choices in all aspects of your life! One of the most wonderful benefits of bringing a regular walking program into your life is that it will provide you with a baseline of fitness, that will in turn, become a springboard to enjoy all kinds of physical activities (including the 2018 Vancouver Sun Run InTraining Program!). The most challenging part of all this is already done… you're here! You clicked on this article and you now have this week's walking program in hand –  you’re on your way! 

Check back with us on the Vancouver Sun Run InTraining Facebook page until January 15th, where we will be posting your weekly walking schedule and coaching tips!

 

Be Patient: Deciding to follow a program that progresses slowly and carefully will ensure your success! Follow the progressions as outlined and resist the temptation to skip ahead or do more. If it feels too easy, that’s good! At the end of your walking session, it should always feel as though you could do more. 

Be Comfortable: Don’t worry about walking fast, your pace should be comfortable – Make sure you always walk at a comfortable "talking pace". You should be able to carry on a conversation, stringing at least a few sentences together easily without becoming short of breath. If talking is not easy for you, then slow down!

Start and Finish Slowly:  Make sure you warm up by walking slowly at first, gently moving the arms and legs to get your circulation going. Then enjoy your walk, cooling down in the last few minutes by slowing your pace and doing a few nice easy stretches.

Footwear and Gear: The most important piece of equipment you’ll need for walking is a good pair of shoes. Most shoes will get you through the first few weeks but eventually you will need a proper walking shoe that provides adequate cushioning to absorb the impact of your stride. Visit any of the Sun Run Stores where the staff can assist with fit and recommend the most appropriate running & walking shoe for your foot type. 

Week 1 Training Schedule 

Coaching Advice

As many of you may not have been previously walking regularly, Week 1 starts out slowly. The walking times are easily incorporated into your life: all you have to do is decide you’d like to make it happen! Fit your walk into your day before work, by doing an errand, walking kids to school, walking at lunch, or walking as a family after dinner. Warm-up by walking slowly at first, gently moving the arms and legs to get your circulation going. Then enjoy your walk, cooling down in the last few minutes by slowing your pace and doing a few nice easy stretches. 

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