Judy Heller is a friend of mine, a walking coach and founder of Wonders of Walking based in Portland, Oregon. I am partially reposting the Woman's Day Article about Judy and her 10K Walking Plan By Karen Asp, Posted July 23, 2009 from Woman's Day; September 1, 2009.
Judy Heller of "Walk Yourself Thin"
Walk Yourself Thin - See why setting a goal is a great way to lose weight.
"Setting a goal is one of the best ways to stay committed to exercise, especially now that summer is dwindling and your walking program may be lagging. Our solution: Train for a 10K. “Not only will it help you stay consistent with exercise, but crossing the finish line is also a huge self-confidence boost,” says walking coach Judy Heller, founder of Wonders of Walking, a Portland, Oregon–based company that hosts walking clinics and clubs. Bonus: You’ll drop pounds without thinking about it. (Just don’t eat more to make up for the walking!)
Thinking, “Me? No way”? Then consider this: A 10K is just 6.2 miles, and chances are you could cover half of that right now on a 45-minute stroll with a friend. And remember, we said walk (not run). To start, sign up for an event that’s at least three months away. Then grab your sneakers and follow this plan, which Heller designed specially for WD.
10K Walking Plan
First, figure out how you’re going to measure how far you’re walking. The best way is to use a pedometer, which counts the number of steps as you go. On average, every 2,000 steps is one mile. (If you don’t have a pedometer, pick up one at your local sporting goods store or order one online for under $20.) Another option is to go to a marked track (say, at your local high school) and time yourself while walking one mile. Then use that amount of time to estimate how many miles you cover while following this plan.
Remember to start and end each workout with a 5-minute warmup/cooldown, and to stretch afterward.
Week #1
Mon: Walking, easy pace*, 3 miles
Tues: Any low-intensity activity (like gardening, house cleaning or bike riding), for 30 consecutive minutes
Wed: Walking, moderate pace,** 3 miles
Thurs: Off
Fri: Low-intensity activity, 30 min
Sat: Walking, easy, 3 miles
Sun: Off
For Week #2 - Week #12 Read the Full Article.
What to Wear, What to Eat
When you’re training, it pays to be prepped. The best shoe is a running or cross-training one (most “walking” sneakers are too stiff, explains coach Judy Heller). The three F’s to look for:
Fit: Make sure the shoe is snug but that you have enough room in the toebox (front of shoe) to comfortably wiggle your toes.
Flat: When you look at the outside of the shoe, the slope between the forefoot and heel shouldn’t be too pronounced.
Flexible: The forefoot should be pliable; you should be able to bend it fairly easily with your hands.
You should also be training yourself to have the right breakfast. The best fuel: a carb-protein combo like whole-wheat toast with peanut butter and banana or oatmeal made with skim milk, blueberries and nuts.
Event Day Tips
1. Wear clothes and shoes you’ve trained in so you know they’re comfortable.
2. Eat your usual breakfast, or at least have something light like whole-grain toast and a banana.
3. Don’t go too fast. It’s easy to get swept into a frenzy, especially if there are runners in the event. Take a few deep breaths and pace yourself.
4. Know that you can go the distance. Remember, you’ve trained for this!
Walk for a Cause
Weight loss may be the main reason you’re exercising, but why not do good at the same time by signing up for a fundraising walk? Consider these nationwide events (includes 10Ks and shorter walks, which are great warmups):
1. Great Strides (10K) Sponsor: Cystic Fibrosis Foundation. 800-FIGHT-CF; CFF.org/Great_Strides
2. Start! Heart Walk (5K) Sponsor: American Heart Association. 800-AHA-USA -1; MyStartOnline.org
3. Step Out: Walk to Fight Diabetes (5K and 10K) Sponsor: American Diabetes Association. 888-DIABETES; Diabetes.org/StepOut
4. Susan G. Komen Race for the Cure (5K) Benefits breast cancer research. 877-GO-KOMEN; Komen.org
5. Walk MS (3–12 miles) Sponsor: National Multiple Sclerosis Society. 800-344-4867; NationalMSSociety.org
###
