The Wall Street Journal today reports that more people are running marathons and, surprisingly, the overall finish times are getting faster. Usually, the more people who enter a race, the slower it is. But the speculation is that more people have extra time to train, and as a result, they perform better in the race.

Has the recession given you more time to walk and exercise? It is one way to turn lemons into lemonade. Using idle time to improve your fitness is a great way to invest in your future, even when you are short on cash. State agencies in my area, and other businesses are giving their employees furlough days. But at many workplaces, this means that those not laid off are working harder, and may have less time to put into their fitness routine.
Tell us how the recession has affected your walking fitness
Hat tip to: Portland Your Money Examiner

Many walkers use a topical pain relief ointment such as Bengay or Aspercream to relieve muscle aches before and after exercise. The BBC News reports on results of a systematic review of controlled trials of muscle relief ointments (rubefacients) containing salicylates (aspirin). The lead author, Dr. Andrew Moore, is quoted by the BBC as saying that for acute pain rather than chronic conditions, "When it comes to rubefacients, they do not work well enough to take any notice of them."

Other analgesic gels containing ibuprofen or may perform better. ""What we know does work is topical non-steroidal anti-inflammatory gels like ibuprofen. There is pretty good evidence that they work well and are pretty safe," Dr. Moore said to the BBC News.

The review is listed in the Cochrane Database of Systematic Reviews, but the results have not yet been published.

Do you have smelly walking shoes? The stink comes from bacteria and fungus that grow happily where it is warm and damp. There are two tactics to keeping your shoes odor-free. First, you can inhibit the bacteria and fungus from growing by using socks woven with metal fibers, such as silver or copper. I received a review pair of Aetrex Copper Sole Athletic Socks this week and I really like them for their fit and sweat-wicking ability. The copper fibers prevent most bacteria and fungus from growing, which should prevent foot odor.

Review of Aetrex Copper Sole Socks

The second tactic is to dry out your shoes thoroughly between wearings. Stuffits Shoe Savers use cedar shavings in a foot-shaped insert to put in your shoes to dry them out quickly after wearing them. They should work for dress shoes as well as athletic shoes. I haven't personally tried this product. Photo © Stuffits

I generally don't have foot odor as long as I wear sweat-wicking socks. I've only had problems with the Nike Free 5.0 shoes that I wore barefoot. They would get so smelly after four hours that I could smell my feet while sitting in an office chair. I solved that with a sprinkle of medicated foot powder in the shoes before and after wearing them. The powder helped keep the shoes dry and inhibit the bacterial growth.
What is Your Tip to Prevent Shoe and Foot Odor?

Heat illness can strike any walker. We just had a long, hot weekend and my friend Krista was feeling bad after a tough eight-mile hike. She was sweating profusely on the walk, although she had a Camelbak and was drinking. "When we finished, we hadn't even made it back to the main road off the trialhead before I told Steve to pull over - I had to get out and try not to puke. As we started to drive back towards town, I realized that although I had the A/C on, I was in a cold sweat, dizzy, ready to puke and my heart was fluttering."

Rather than driving home, they detoured to the nearest hospital. She spent four hours in the Emergency Room with heat exhaustion, getting three bags of fluids.

Take signs of heat exhaustion seriously. The best medicine is to get to a cool area and drink salt-replacing sports drink such as Gatorade or Powerade at the first signs of dizziness, light-headedness, headache or nausea. But if your symptoms continue, get to a hospital as heat stroke can develop and it can be fatal.
How to Treat Heat Emergencies
I walk earlier in the morning on hot days and I'm not afraid to cut it short.
Before You Walk in Hot Weather

It's July, and Lance Armstrong is back racing in the Tour de France. All is right with the world. I love nothing more than getting up early to watch men in spandex cycling through the Alps, the Pyrenees, and the French countryside. Lance Armstrong is Twittering and videoblogging and he has a whole new outlook after three years off from the race. After his historic seven Tour de France wins, he couldn't stay away. He is back to win, but also to use the return as a platform for the Lance Armstrong Foundation, which supports cancer survivorship and raises funds for cancer research, screening, and treatment.

I've walked in the Livestrong Challenge Bike/Run/Walk event, which is held in a few cities throughout the year. When it comes to fighting cancer, I like the spirit of Livestrong -- that there can be a rich and full life after a diagnosis. That you need to live every day and not stop living until you really are dead. I grew up in a family where both of my grandmothers slowly died of cancer when I was a teen. I find the Livestrong philosophy to be the antidote to those painful memories. I plan to live strong, and cheer for Lance.
Photo © Wendy Bumgardner

A registered sex offender was caught committing indecent exposure on a popular bike/walk trail in my city last month. I've been "flashed" perhaps once in my 25 years of fitness walking. In that case, I didn't look at him to give him any reaction and continued on a determined pace with my walking buddies. I've long wondered what the correct reaction would be for safety. The local incident prompted me to consult experts from across the country, including a forensic psychologist, a psychiatric social worker, and self defense experts. How to React to a Flasher

The good news is that I probably played it right - the flasher wasn't being aggressive, so not giving him the reaction he sought, and quickly getting out of the vicinity, is a good reaction. But it would have been even better if I had taken a photo of him and called in a police report. Because I was studiously not looking to see if he was truly flashing, I didn't do that. Next time, I will be more responsible. While most flashers are not immediately dangerous, some do progress to accosting, groping, and even rape. Calling the police with a good description and photo when possible is the right thing to do to protect others.

Want to walk barefoot but you're a tenderfoot? Vibram FiveFingers shoes let you have that barefoot experience while protecting your tootsies from rocks and beer bottle caps and other hazards. These are strange looking shoes, but they also look fun. David Van Veen wrote about how these odd-looking shoes have changed his life - given him a whole new reason to go walking. Like any minimalist shoe, they are purported to help you develop balance and foot strength, while not providing any arch support, motion control or stability. I like minimalist shoes for wearing around my casual office and when I'm not fitness walking.
Review: Vibram FiveFingers Barefoot Shoes
Photo © Pricegrabber

Consumer Reports rated athletic shoes for its upcoming issue. But they tested only 20 different shoes, out of the hundreds to thousands to be found on store shelves and online. They also rated them based on a variety of exercise activities, "from jogging and aerobics to weight-lifting and kickboxing." How valuable is that in finding a good walking shoe? In my opinion, not much.

Consumer Reports gave their best buy for men to the Champion Amp 2 from Payless ($45), which is a running shoe. Their women's top ratings went to the Ryka Core Strength XT (Compare Prices) and the Avia A104W (Compare Prices). Neither of these are running or walking shoes. I haven't had the chance to see them in person, but as crosstraining shoes they are likely to be heavier and less flexible than needed for fitness walking. The Ryka shoe gets raves from buyers on Zappos, but in general they aren't walkers. Browsing over to Payless ShoeSource online, the Champion AMP appears to be a lightweight running shoe that may be appropriate for walkers who don't need motion control.

I don't recommend buying crosstraining shoes for walking. I recommend going to the best serious running shoe store in your area and getting fit there by their experts. They will probably put you into a good quality running shoe that is flexible and has a low heel profile. They will be able to tell whether you need a motion control shoe, a stability shoe, or a neutral shoe.
Walking and Running Shoe Types

To their credit, Consumer Reports agrees. "Buying the right shoe is really an individual decision," says Gayle Williams, deputy health editor of Consumer Reports in a press release. "You have to pay attention to how the shoe fits your foot, no matter what you’re going to be doing." They go on to recommend "Get expert advice. Consumers will probably pay more at an athletic footwear store than they would at a discount store, but they’re more likely to find a seasoned salesperson who can help them get the best shoe for their needs."
Running Shoes for Walkers
How to Choose Walking Shoes
Photo courtesy of Pricegrabber - Avia A104w
Source: Consumer Reports press release 6/29/09

Are you walking 10K and eating for 20K? Don't count on moderate exercise to boost your metabolism past what you burn in your exercise session. A study found no increased fat burning in the 24 hours after exercise vs. after a non-exercise day.

The study had participants bike off 400 calories and measured their fat metabolism over the next 24 hours. The bad news is that there was no fat-burning afterglow. The moderate exercise itself burnt fat, but it didn't rev up the body's fat burning machine when the person wasn't exercising.

While adding a pound of muscle will increase your calories burned per day by 5-8, very few of us are putting on enough muscle to earn an extra snack a day. It would take 20 pounds of muscle just to burn off some string cheese. Don't even think about the hulk you would have to be to burn off a hot fudge sundae!

If you are carefully balancing exercise with your food intake, use calorie calculators to get an approximate calorie burn, but don't overdo on the food rewards.
Walking Calorie Calculator
Calorie Count
Photo © Wendy Bumgardner

^{Source: Melanson EL, MacLean PS, Hill JO. "Exercise improves fat metabolism in muscle but does not increase 24-h fat oxidation." Exerc Sport Sci Rev. 2009 Apr;37(2):93-101.}

Walking with 25,000 other walkers and runners is a big event, and even more so with live bands every mile of a marathon or half marathon. I walked the inaugural Seattle Rock 'n' Roll Marathon and Half Marathon. I walked the half marathon distance. It was a very well organized and I'll definitely plan to do it again. It has a walker-friendly time limit of four hours for the half marathon and seven hours for the marathon.
Review of the 2009 Seattle RNR
Photos from the 2009 Seattle RNR

Lesson Learned: Carry Emergency Contact Info
The back of the race bib had a form to fill out with emergency and medical contact information. I often don't fill it out, because I usually carry ID with me. But I had left my husband at home and traveled alone in Seattle, so I filled it out. Right at the first mile, in front of the first band, a woman my age was lying unconscious and bleeding from her temple. I suspect she tripped and hit her head as she and others were distracted by the first band. Anything can go wrong, and you may not be able to give important info to responders. Carry emergency info with you on all walks.

This was my first Rock 'n' Roll event. The series has a full schedule in many US cities. The Seattle event sold out and I saw groups from around the USA. If you are looking for a walker-friendly half marathon, one of the Rock 'n' Roll series is a good choice.
Tell us about your marathon experience
Photo ©: Wendy Bumgardner 2009

Last year I went on a spectacular hike in the Columbia River Gorge with my walking buddy Nona. She wanted to do the challenging hike to Wauna Viewpoint. I bravely agreed, although the instructions said there was poison oak along the trail. It was also in the trail, above the trail, and reaching out to grab you off the trail. I am an expert at spotting the leaves-of-three, but no amount of limbo dancing and high stepping could avoid all of it. Sure 'nuff, three days later I had a couple of itchy patches on my arms. What drove me insane was that I seemed to keep catching it again and again all summer as the oils were still present on the various bits of clothing, shoes and gear I had worn on the hike. I became an expert in using various poison oak soaps and treatments. And items kept getting chucked out with the trash.

Just last month, I wore one of the jackets again and three days later, a poison oak rash. I may never visit the Columbia Gorge again!
Spotting and Avoiding Poison Ivy, Poison Oak and Poison Sumac
Poison Oak or Not?: test yourself with these photos
Poison Ivy and Oak Prevention Products
Photo © Wendy Bumgardner

Labyrinth walking is a tool for prayer and meditation. I walked a portable labyrinth hosted by the chaplain service at a local medical center. The labyrinth event was held the day after I completed my first half marathon in over six months. I had blisters and achy muscles, but also was flying on the happy endorphins of athletic exertion. The slow walk through the labyrinth led me through many thoughts about the journey of life, about the good and bad of being goal oriented, and how other people affect our journey.
Musings While Walking a Labyrinth
Photo © Wendy Bumgardner 2009

It's hot, you're thirsty, you're out walking, what and when do you drink? The latest thinking by sports medicine authorities is that it is really a no-brainer. Drink when you're thirsty rather than setting a stopwatch and measuring it with a graduated cylinder. For most people, this is the right advice. Your body really does know when it needs more fluids. While it is true that some people, usually due to age or infirmity, have a poor cue to drink, the majority of us should trust our thirst.
Drinking Recommendations fo Distance Walkers

What should you drink? For walks of an hour or less, water is fine. If you are on a longer walk and are sweating, you may want to use an electrolyte-replacement sports drink. This will replace the body salt you are losing in your sweat. These drinks come in both sweetened and low carb varieties. On a longer walk, the sugars are useful for providing replacement energy, and they also help the body absorb the water faster in the gut.

I like to carry powdered sports drink along in a plastic baggie to add to my water bottle after my first refill. That saves weight and generally costs less than the bottles of sports drink. To prevent mess, add a little water to the baggie to dissolve the powder, pour that into your water bottle, then fill.
Homemade Sports Drink Recipes
What NOT to Drink Walking
Photo © Wendy Bumgardner

A fallout of the recession can be fewer places to make those essential toilet stops on your walks. Have you noticed your opportunities shrinking, or is it business as usual?

• Construction stopped on new homes: The neighborhood going in next to ours finished out all builds, with only about a tenth of it built out, and now there are no portable toilets. While some disdain porta-johns, I'm for any port in a storm! In our area, these are usually pretty clean, regularly serviced, and normally unlocked.
• Coffee shops and small restaurants going out of business: The food service industry has been especially hard hit as people struggle to save and decide to brew and eat at home. Even Starbucks closed many outlets. If you have been depending on these establishments that are open early and have friendly restrooms, it can be a shocker to find them shuttered. Be sure to make a purchase at any you use regularly to keep them operating. Restroom Etiquette
• Cities and parks closing public restrooms to save money: A local city is quick to padlock its park restrooms when they are in a budget crunch, and to stop renting portable toilets for the soccer and softball fields.
• Fewer remodels? On our walks this weekend, I still found a few porta-johns in front of homes that were undergoing renovation, about the same number as in the past. I expected there may be fewer. My walking companions thought there were fewer on their regular walks.
• Events with shrinking sponsorship cutting portable toilet numbers: I've worked hard to get events to rent enough porta-johns for their racers. This year, most walking and running events have seen their sponsorship dollars shrink significantly, even while posting record numbers of racers. While I have seen the expected number of porta-johns at these events, there may be events who decide to economize in that area.

Have you noticed your toilet opportunities shrinking with the recession? What to do when there are no toilets

Photo © Wendy Bumgardner

"If you go out in the woods today, you're in for a big surprise!" It isn't the Teddy Bears' Picnic, it's the bares enjoying the unofficial annual Naked Hiking Day, observed on June 21, the day of the Summer Solstice. This year, it is also Father's Day, and that is leading to concerns about clothed families encountering naked hikers.

Walking guru Colin Fletcher called this his "Second Law of Thermodynamic Walking -- give your b***s some air." He enjoyed hiking naked through the Grand Canyon and along the Pacific Crest Trail on hot days.

In many jurisdictions, it is not illegal to be naked in public if your intent is simply to be naked and not to incite or satisfy sexual arousal. In other jurisdictions, hiking naked can get you a trip to the slammer. If you plan to go naked in the wilderness, know the local laws and seek out places where you are unlikely to encounter others who are not like-minded.

What should you do if you encounter somebody hiking naked? Usually you can tell the difference between nudists and obscene exhibitionists. If they are obviously just out hiking and enjoying nature au naturel, just proceed as usual. If they aren't bothering you or others, and it is legal in your jurisdiction, let them enjoy the sun.

If they are exhibiting signs that they are in fact perpetrators of indecent exposure, depart their vicinity as fast as possible and call the police, according to Pamela Kulbarsh, RN MSW and Psychiatric Emergency Response Team leader in southern California. Verbalizing, gesturing, touching themselves, etc. are obvious signs of this criminal behavior. Most such criminal exhibitionists are not dangerous, but some progress to accosting and even assaulting others. They need to be reported. More on indecent exposure

There are gray areas between the harmless nudist and the dangerous exhibitionist. If you don't want to be misunderstood, you may have to limit your sun-worshipping to clothing-optional designated areas. Naked hikers face increased exposure to:

• Poison ivy, poison oak and poison sumac
• Mosquitoes and ticks
• Sunburn

Photo © Wendy Bumgardner

It's not that there aren't walking men -- I see them every day out walking the dog or walking with their wives. But the walking classification of races is usually overpopulated with women rather than men. Perhaps the men want to hang onto running even as their arches and knees give out. And once they can't pass people up, they give up even entering events. Our manly correspondent Gary Pinkerton tells about how to overcome those obstacles and walk the manly walk.

But it's not just the man of the couple who resists walking. Sometimes the husband wants to know how to encourage his wife to walk. Sports psychology consultant Dr. Dar Parrow offers advice on getting your husband or wife to start walking.

My husband was the person who prodded me to take up walking, even though at the time I still had a limp from nerve damage to my lower leg. He just didn't take any excuses, he painted the picture of how fun the walk would be, and vowed to pick me up in the car if I gave out. I walked, and 6.2 miles later I was converted for life.

Is your dad a walker? Here are gift ideas for the walking dad.
Photo © Wendy Bumgardner

Blisters are the curse of walking longer distances, especially in warm weather. Sweat softens your skin and makes it more susceptible to damage from friction. The result is a blister as the upper skin rubs away from the lower layers. And blisters hurt!

Blister prevention attacks the two causes of blisters: moisture and friction. Blister reduction methods can be used in combination. First, reduce moisture. You can do that by wearing sweat-wicking socks rather than cotton, and socks that fit your feet anatomically rather than having extra fabric to bunch and rub. I just reviewed Thorlos Experia socks, which have a glove-like fit and wick away sweat. You can also reduce moisture drying agent such as cornstarch in your shoes or treating your feet with antiperspirant.

The second goal is to reduce friction. You can treat your feet with a lubricant, such as SportShield which uses silicone, or plain old petroleum jelly. You can also reduce friction by covering the areas most likely to blister with a bandage or pad.

I just received samples of Engo blister prevention patches, which reduce friction in your shoe rather than placing the patch on your foot. I can't wear moleskin or other pads on my feet as they tend to pull the skin enough that I actually get a larger blister underneath the whole pad. I will be using Engo over the next couple of weeks as I prepare for my next half marathon.

Even great preparation doesn't mean you won't still get a blister. My feet are "10 mile feet" and I have yet to find a combination that works perfectly after 10 miles. Know how to safely treat your blisters to speed healing and prevent an infection.

How do you prevent blisters? Do you have a magic formula that always works? Come tell us about your favorite way to prevent blisters.
Photo © Wendy Bumgardner

What motivates you to sign up for one marathon or half marathon over another?

• Convenience: Nothing gets easier further from home. Choosing a marathon or half marathon an easy drive or ride from home makes the planning so much simpler.
• Walker-Friendly: The event has to accommodate my walking finish time, or it is unfair to both me and the event to enter it. When they do it with a smile and full support till the end, I am even happier.
• Great Destination: It isn't easier away from home, but if the destination is worth the trip, I'm up for it. I love half marathons in Las Vegas, New York, and Europe. I save my marathons for home, because why would I want to spend a couple of days in misery in a great vacation destination? With a half marathon, I'll feel good enough the next day to enjoy my locale.
• Scenic Course: Walkers have more time to appreciate the scenery than runners do. Runners may be content to grunt their way through an industrial area, but walkers prefer to sightsee along the way.
• Fun: The Rock N Roll Marathon/Half Marathon series aims to produce fun-filled events with live music all along the course. Their series keeps growing, and I'm registered for two of them this year. Having a great Expo and Finish Party also go a long way to making you forget the agony of de feet.

Back in 2001, I registered for a local half marathon because it featured a favorite burger tavern and the route passed the spot where my first boyfriend and I used to go to smooch in private. Nine years later, the Helvetia Half Marathon still has those features. At the finish you get a Helvetia Burger, and I had the chance to try to remember the spot where John and I used to spend time kissing out by the quarry. Those two things were worth the admission price, although now it also comes with a medal and technical t-shirt.

The half marathon also met my other criteria: Close to home, very walker-friendly, and very scenic with the rural countryside of my youth.

What makes an event walker-friendly? A generous finish time, but also having the course support still in place and enthusiastic for the slower racers. I was in the final 50 finishers, and still all of the water stops were fully staffed, my name got called as I crossed the finish line, and the burger was fresh-grilled and hot. The 3000 runners and faster walkers who finished ahead of me had also had a grand time, although I bet the line-up for burgers was much longer.
How to Make an Event Walker-Friendly -- Or Not
Half Marathon Training Email Course
Photo © Wendy Bumgardner

The half marathon distance is extremely popular with walkers and runners. While the 13.1 miles (21 kilometers) is a challenging distance, it doesn't take the same amount of training. Most regular walkers can achieve a half marathon with just 3-4 months of training.

I put my own reputation on the line today as I walked the local Helvetia Half Marathon. I have been steadily increasing my walking workout distance through May, but hadn't done the full half marathon distance yet this year. Don't try that at home! Because I've done so many in the past, I knew I could make it without full training. But I could have finished a lot happier if I had followed my own training schedule.
What Training Do You Need for a Half Marathon?
And what if you wait too long to train for an event (like me?) Last Minute Training

Did the plastics and food processor industries have too much influence over the US FDA deciding that bisphenol A (BPA) used in the production of water bottles, baby bottles and canned goods was safe? FDA chief Margaret Hamburg, MD has decided to review the BPA data. Canada and Minnesota have banned BPA in baby bottles and other states would like to follow suit.

The good news is that it is easy to find BPA-free water bottles. The bad news is that researchers say almost everyone has detectable levels of BPA in their bodies. Higher levels have been linked to heart disease, diabetes, and liver enzyme abnormalities.
High BPA Levels Linked to Increased Risk for Heart Disease and Diabetes

BPA was used in clear hard plastic bottles. But manufacturers have responded to consumer concerns by reformulating their water bottles and baby bottles and labeling them BPA-free. If your water bottle was opaque, it was always BPA-free. If it was clear and hard and had a 7 inside a triangle on the bottom, it might contain BPA. If the research convinces you, replace it with a new BPA-free water bottle.

Photo © Wendy Bumgardner: Old-style Nalgene Polycarbonate Water Bottle

As the weather heats up, I see lots of leg heat rash gracing the ankles of walkers at walking events. The typical golfer's vasculitis rash is red but not itchy. It usually starts right at the sock line and up the leg. It is ugly but it goes away by itself in a couple of days -- about the time you finally get an appointment with a doctor. For that reason, most doctors say they've never seen or heard of it. Finally, a research study published in Australia in 2005 told us what we already knew - it exists, but appears to be harmless.

Like swollen hands, the leg heat rash is something that many healthy, active walkers get and is annoying but should not be cause for much concern.
Photo © Wendy Bumgardner

To add more pedometer steps and activity to your day, you should always take the stairs when going up one floor or down two floors. You burn four more calories per minute taking the stairs. But researchers noted that many stairwells at office buildings, hospitals, etc. are downright unfriendly. They are inconveniently located, poorly marked, undecorated, uncarpeted, unheated and uncooled. No wonder people just wait for the elevator.

The article in the June Southern Medical Journal points out that stairs need to be more attractive and better located to encourage their use. I agree. I work at a medical center and we have programs to encourage stair use, but the stairs are located at the back of the building, behind the staff elevators. They are a low priority for housekeeping and I've seen dead bugs and used Kleenex remain in the same spot for weeks. They are stifling hot in summer and cold in the winter. Still, I take the stairs to keep my climbing muscles in condition and to avoid the close contact with sick patients in the elevator.

What can you do to make the stairs more attractive at your workplace? Our wellness coordinator put motivational signs in the stairwells. I'm thinking a cleaning program would be the next step.
Take the Stairs
How to Add 2000 More Steps per Day

^{Source: Mansi, Ishak A. MD, FACP; Mansi, Nardine AIA; Shaker, Hayam MD; Banks, Daniel MD, MS, FACP. "Stair Design in the United States and Obesity: The Need for a Change." Southern Medical Journal, June 2009, 102:6.
Photo © Wendy Bumgardner}

If lightning is on its way, what do you do when you are out walking? Lightning Risk Reduction Outdoors, from the National Weather Service, has these tips:

• The Right Shelter: Seek shelter in and enclosed building that has wiring, plumbing and a floor -- not in a picnic shelter or other open-sided building or unfloored building. A hard-top automobile is an acceptable alternative, with the windows rolled up. Buildings with wiring and plumbing will direct a lightning strike into the ground. A wooden picnic shelter or tent will not.
• 30/30 Rule: When the time between the flash and the thunder is 30 seconds or less, seek appropriate shelter. Stay in the shelter for 30 minutes after the last audible thunder.
• Stay away from the tallest things around: Stay away from trees, even if it is raining. Rain won't kill you, lightning can.
• If there is no shelter: look for an engineered structure such as a bridge or highway overpass -- they are not safe but may direct a lightning strike into the ground. If under a bridge, stay away from any water and beware of flash flooding danger. Another last resort is to position yourself under high tension wires, but 50 feet away from any metal towers, as they are engineered to direct lightning strikes into the ground. A last, last resort is a ditch or other depression. These are not safe options, only ones that slightly reduce your risk.
• Stay 50 feet from any metal object: If riding a bike or carrying metal walking poles, umbrella, etc. and caught outside, leave them 50 feet away from your position.
• Know Before You Go: Check the internet, weather channel or weather radio for the forecast. In many places, afternoons have a greater risk of lightning, so plan your walk or hike for early in the day to be back safely by afternoon.

Lightning Safety During Outdoor Sports
How to Avoid Lightning Strikes
First Aid for Lightning Victims

Do you love getting out on a natural surface trail, or do you prefer to keep your sneakers clean on pavement? A trail can be paved or natural -- many parks have fully accessible asphalt trails. Each year, the first Saturday of June in the US is National Trails Day. It is a day set aside to get outside, enjoy a trail, and be a hiker, biker, or rider for the day.

If you are a sidewalk walker, don't fear the dirt! You can find a beautiful paved hike/bike trail or you can take a walk on the wild side and get off-road. If you are already a trail lover, come tell us about your favorite walking trail.

• Hiking Essentials: What to wear and carry with you when you hike.
• Top Picks for Trail Shoes: Today's trail running shoes are lightweight, stable, and have rugged soles for traction. Do you really need trail shoes?
• How to Hike: Now that you've got the gear, here's how to put one foot in front of the other.

Photo: © Wendy Bumgardner

I love walking gadgets, especially those that upload their data to a computer so I can gaze upon cool graphs. Timex asked me to review their latest heart rate monitors, and it is going to be hard to send back the Timex Ironman Race Trainer Kit. It is a good heart rate monitor with a chest strap sensor. I love the Ironman sports watch it transmits the heart rate to. It's full of sports watch features such as interval timing, lap recording, stopwatch, etc. But what blows the top off is the USB stick that allows you to upload your workout data to the TrainingPeaks web site. Not only do you get nifty graphs of your workout, the TrainingPeaks site is happy to coach you, to let you track your diet and other exercises, suggest exercises, etc. It's a personal trainer and diet coach besides the cool graphs.

I've used Polar heart rate monitors for many years, but there is something about the design of the Timex watches that is more intuitive for me to use. Also, the Timex watch can be worn just as a watch, with a nice big number display for aging eyes.

I also reviewed the Timex Road Trainer Heart Rate Monitor, which lacks the upload capability and the interval timing. But it is a good buy for under $100 at most retailers. It has great sports watch features as well as great heart rate monitor features.

Why use a heart rate monitor? It can help you keep your workout in the best fat-burning zone. Heart Rate Zone Walking Workouts
Photo courtesy of Pricegrabber ©

I've taken my nieces and nephews on six mile volksmarch walks and discovered that you need to keep them engaged and looking forward to something the walk. I want them to think of walking as a fun activity, not a boring slog. Our Family Fitness Guide has a list of walking games you can use to keep kids entertained while walking. Do you have any favorite games and tactics to keep children engaged while walking?
What Walking Games Do You Play?
Walking with Children
Photo © Wendy Bumgardner

When you look at a shelf of sports drinks and recovery drinks, you may wonder if you should shell out big bucks to get bottle that promises to make you go faster, higher and stronger. The ingredients sound so complex, so macho, and the price suggests you are getting only the best that science can provide.

Why not just eat your Wheaties? That's what a new study suggests. After a moderate workout, replenish your body with whole grain cereal in non-fat milk. The study tested the glycogen repletion seen after a 2-hour moderate intensity bicycle workout.

"Our goal was to compare whole grain cereal plus milk—which are ordinary foods—and sports drinks, after moderate exercise," said Exercise physiologist Lynne Kammer in a press release. "We wanted to understand their relative effects on glycogen repletion and muscle protein synthesis for the average individual. We found that glycogen repletion, or the replenishment of immediate muscle fuel, was just as good after whole grain cereal consumption and that some aspects of protein synthesis were actually better."

The study was small and was funded by the General Mills Bell Institute of Health and Nutrition. But it ties in with other wisdom about using chocolate milk as a recovery drink or trail mix instead of expensive energy bars.

I am a fan of Michael Pollan's book, "In Defense of Food." He states the philosophy, "Eat food. Not too much. Mostly plants." I worry about what is in highly processed foods. A box of cereal may contain ingredients that are just as perplexing as complex sports supplements. A small bowl of oatmeal would do the trick and be closer to a true whole grain, less processed philosophy. Sweeten with brown sugar or honey instead of the high fructose corn syrup found in many processed cereals.

^{Source: Lynne Kammer, Zhenping Ding, Bei Wang, Daiske Hara, Yi-Hung Liao, John L. Ivy. "Cereal and nonfat milk support muscle recovery following exercise." Journal of the International Society of Sports Nutrition 2009, 6:11 (14 May 2009).}
Photo © Wendy Bumgardner

Treadmills pose special dangers in families with children. Boxer Mike Tyson's 4 year-old daughter was found entrapped and strangling in a cord on his home treadmill in a freak accident. The child died of her injuries on 5/26/09. While this could happen with any cord, treadmills should be kept unplugged when not in use if there are small children in the house. Cords of any kind should be secured in a way that helps prevent accidental strangling.

Australian authorities became so concerned with children being injured by treadmills that they issued a public awareness campaign, Treadmills and Kids Don't Mix. The usual treadmill injuries for children are friction burns and finger amputations. Toddlers playing in the same room as a parent on the treadmill often explore the back of the belt, where the parent can't see them. By the time the screaming starts it takes seconds to react, hit the stop button, and the parent not fall off and injure herself in trying to respond to the child's injury.

Treadmills are an attractive nuisance for older children, who are tempted to turn them on and play with them either by running or using them to propel their toys on a conveyor belt. Parents should unplug treadmills when not in use, and fold up and store folding treadmills to make it even more difficult for children to play with them. Folded treadmills can also be a tip-over hazard, so caution is needed to keep them secure.
Treadmill Dangers for Children

Weight Watchers members have until June 6 to sign up for the Weight Watchers Momentum Walk-It Challenge. To participate, members sign up for a 5K event and get access to a free eight-week online training course. Those who complete the eight-week walking training program will be eligible to download a special President's Challenge Award from Weight Watchers.

The TeamWeightWatchers.com site provides access to existing walking teams and trainers, or the chance to register your own walking team. You can search for local 5K events through Active.com and receive a free 6-month subscription to Weight Watchers Magazine once you have registered for a 5K event.

There are methods to register and confirm 5K events that are not on Active.com but it appears that these events must be able to provide a registration number or some other form of confirmation.

This partnership between Weight Watchers and local events is a win-win for everyone, or is that lose-win?

I also have a free 5K Walk Training Program for Beginners
Photo © Wendy Bumgardner

When you put your skin out under the sun, don't neglect putting sunscreen on every exposed inch. That's the problem with flip flops and baseball caps -- people forget to put sunscreen on their feet, ears, and entire neck.

"Most skin cancers occur on the parts of the body that are repeatedly exposed to the sun," said Dr. Anthony Peterson, director of Loyola University's dermatology division in a press release. "The problem with flip-flops and baseball caps is that they leave the tips of the ears and the tops of the feet dangerously exposed to sun damage. The potential for skin cancers in those areas are real, especially on the tips of the ears."

Back in the olden days, people wore hats with entire brims, like the Sunday Afternoons Sport Hat (pictured), not just a cap with a bill out front. I am careful to put high SPF sunscreen on my ears and neck. I come from a family of rednecks, but that's no reason to be literally a redneck from sunburn. If I am going to be out in the sun for over two hours, I switch to the sport hat as I figure I've exceeded the amount of protection the sunscreen gives. I even have a cute Drylyte Safari Hat from Sub4, which is very lightweight, wicks away sweat, and covers my ears as well as having the safari drape to cover the back of my neck.

I also never venture out without the top of my head covered in some way, as I've had sunburn on top of my head too many times. You won't find me wearing a visor alone.

Why I hate flip flops has been discussed previously. They are bad for fitness walking and foot support in general. But if you must flip flop, use sunscreen on your feet.

May is National Skin Cancer Awareness Month. Love your skin, protect it from skin cancer.
Photo © Wendy Bumgardner

Do you and your walking buddies have sides you prefer, just like a married couple has sides of a bed? Walking with Krista today, I remembered that she has to be kept on my right side, because she drifts to the right. If you start out with her on the left, soon you are getting squeezed off into the weeds on the right of the trail. Our buddy Lana has a left drift, so we always put her on the left.

Our buddy Will prefers to walk on the traffic side of the sidewalk, to better protect us womenfolk out of a chivalrous inclination.

I think I'm pretty much neutral, except that I try to walk on the flattest part of the sidewalk or street, avoiding driveway cuts and road crowns, so where I choose varies with the terrain.

In her latest book, "The Wildwater Walking Club," Claire Cook notes that the three women have to trade off who is walking as a pair and who is trailing or following as a single, in order for them to fit on the sidewalk. That is a challenge when walking as more than a pair.

I have friends who are deaf in one ear, and so they need to walk on a specific side to maintain a conversation. I can barely make out the conversation of people ahead or behind me, and I have some walking friends who simply speak too quietly for me to understand above the background noise.

Our buddies Rachel and Dave both have unusual habits when walking on roads. I try to obey the "walk facing oncoming traffic" rule, usually on the left side of a road that has no sidewalk. If we are on a quiet street and traffic comes, I try to move to the left. They invariably move in the opposite direction (even if I have decided to move right instead). That means the driver now has two sets of people to avoid. I could wait for them to set the direction of movement and go with them, but by that time it may be too late to get out of the road.

Do you have habits you've developed in walking with your buddies? Tell us about it in the Comments.
10 Rules for Walking Partners
Photo © Wendy Bumgardner

Kelly Johnson writes about runners who have bad attitudes towards those faster or slower than themselves in her Run Oregon blog. I see similar attitudes among walkers at times. A "fasthole" is someone who makes fun of those slower than themselves, doesn't support team mates who are slower, and complains that slow people degrade the sport. Many walkers are "slowholes" who assume that anybody faster than themselves is a "fasthole," and don't give them support or cheer them on for their accomplishments.

Attending walking/running events, I mostly see the runners who stick around to cheer on the walkers and the slow runners. I suppose any real fastholes have done their cool down, gotten a massage, and been home with their recovery drinks long before I finish. As a result, I tend to see runners as wonderful people who cheer on us slow-skies. Walkers need to use good race etiquette at events so we don't give the real fastholes fodder for their prejudices.

Even out for your fitness walks, don't be a slowhole and block the sidewalk or path, ignoring runners and bikers who want to pass. Good trail manners means sharing the space with those faster and slower than ourselves. Cheer on those who enjoy more speed. I get irritated with slower people blocking the trail, but that can be defused with a friendly hello and asking if you can pass. Whether you are passing or being passed, wish them a great day.

I've been a fast walker and I've been a slow walker. I get frustrated when my usual walking buddies are out of sync with me. But I remind myself that they aren't faster or slower just to irritate me, they need my support and my cheering them on. I have to feel great when they set a fast finish time or conquer a hill minutes ahead of me. I have to be patient if they are trailing. Or I have to find that ideal walking buddy who matches me step for step, every day. That doesn't happen!

What's your experience? Do you have a confession to make about being a fasthole or a slowhole? Kelly credits Carin Moonin for coining the terms.

Photo © Wendy Bumgardner

I entered crisis mode on making my walking shoes last longer when I learned that my favorite running shoe, the New Balance 825, has been discontinued. I've ordered the replacement version, but it is very different. I scooped up the last pair in my size from Zappos. How can I make these last two pair last through the summer and autumn? Give me your tips on how you make your walking shoes last longer.

• Wear them only for fitness walking: I won't wear these to work, shopping, etc.
• Rotate them with the new version: I'll have to switch to a new version eventually, so I'll wear them for some of my walking each week to get used to them or know I have to do more shopping to find the right shoe for me.
• Let them air out fully between wearings: don't store them in a gym bag where the musty sweaty fungus and bacteria can thrive. Have them out in the air to dry out and stay fresh.
• Don't wear them on the beach or on muddy trails.

What are your tips for longer shoe life?
When to Replace Your Walking Shoes
Photo © Wendy Bumgardner

It's heating up and in my neck of the woods we went from 50F to 85F in a week. Straight from long pants past capris to the short stuff. We took a woodsy walk this weekend and people were wearing the full range of lengths. Capris, cargo shorts, long shorts, short shorts, and running skirts. Are you ready for summer? I had to search for a razor to make sure I had shaved legs!

• Top Picks for Running Skirts
• Shorts for Walkers
• Plus Size Walking Shorts

Photo © Wendy Bumgardner

Most aging runners have to give up the sport as their joints and muscles wear down, and mourn for the loss of the runner's high. But Brent Bohlen wants them to take up racewalking and keep that high heart rate while not stressing their aging joints. I enjoyed his book, BoomerWalk, which is an easy read full of examples of baby boomers who racewalk into their senior years.

There is nothing sweeter than racewalking past runners half your age in a half marathon. While racewalking has been a marginalized sport for decades, Bohlen is right in thinking that if millions of baby boomers took it up, it would be mainstream, even cool!

I agree that both racewalking and Nordic walking (walking with fitness walking poles) need a boost of baby boomers to take them off the sidelines and make them wildly popular. That happened for Nordic walking in Europe, but it is only slowly growing the US. I enjoy both sports, both of which are kind to the joints while giving you a better workout than "regular walking."

• BoomerWalk Book Review
• How to Racewalk
• Nordic Walking

Photo © Wendy Bumgardner