4. You need to drink lots and lots and lots of water each day, especially while walking.
The new guideline for endurance exercise is "Drink when thirsty." While it may be true that many people don't drink enough, a new problem is being seen- - those who are drinking too much water and getting hyponatremia (low blood salt).
Don't go overboard.
- An hour before you walk, drink a tall glass of water.
- While walking drink about a cup of water (6 to 8 ounces) every half hour, or more often if you are thirsty.
- If you are walking for more than 2 hours, you should then begin drinking a sports drink that replaces lost body salt (electrolytes). Drink when thirsty.
- Weigh yourself immediately before and after a long walk. If you gained weight, you were drinking too much. If you lost weight, you weren't drinking enough.
5. Use arm weights, and ankle weights, or weighted shoes to powerwalk.
Every physical therapist I have spoken to strongly recommends against walking with weights on your wrists, ankles, or wearing heavy shoes. You risk an injury using them while walking.
To build your upper body strength, use weights for a few minutes after you walk to do an upper body routine while standing or sitting. Fitness walking poles are a good way to tone your upper body while walking, as well as to relieve strain on your hips, knees, and ankles.
Walking Products I Don't Recommend
6. Anybody can walk or run a marathon with just 3 to 6 months of training.
It is important to have a fitness base before you begin marathon training. You should already be walking regularly for distances of 3 to 4 miles within the week and 6 to 8 miles on the weekend before you begin marathon training.
If you are an absolute beginner, think 9 months to a year ahead for a marathon goal. For this year, set a goal of doing a half-marathon instead.
While some people do complete a marathon with just 3 to 6 months of training, they risk injury during training by doing too much too fast. Marathon directors are seeing the results of these hurry-up programs -- slow, injured runners and walkers and a larger drop-out rate.
How Not to Train for a Marathon
Training to Walk a Marathon
Next: 8 More Walking Shoe Myths
Sources:
Lewis G. Maharam, MD.FACSM (chair),Tamara Hew DPM, Arthur Siegel MD, Marv Adner, MD, Bruce Adams, MD and Pedro Pujol, MD, FACSM. "IMMDA’s Revised Fluid Recommendations for Runners and Walkers." IMMDA. 6 May 2006.
Tamara Hew-Butler, DPM, Joseph G. Verbalis, MD,w and Timothy D. Noakes, MBChB, MD, DSc, "Updated Fluid Recommendation: Position Statement From the International Marathon Medical Directors Association (IMMDA)," Clinical Journal of Sports Medicine, 2006;16:283–292).
