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Training Tips

Here is information I found while searching the internet

TRAINING TIP: Swollen fingers/hands
Have you experienced your hands becoming swollen during a long walk ?  Mine get so bad sometimes that they actually become numb and my wedding band cuts painfully into my finger.   Some prevention tips from "walking.about.com":

  • Remove your rings prior to a walk. Loosen your wristwatch strap and elastic sleeves.
  • Carry a walking stick and switch hands while you walk.
  • Carry a small object to grip lightly from time to time as you walk: a small foam pad, rubber ball, map, or flashlight.
  • Do an occasional arm circle.
  • Don't clench your hands, keep them relaxed and slightly open. Every so often, stretch all of your fingers out for a few seconds and then make a fist. Repeat this several times. 
  • Racewalking coach Bonnie Stein of Acewalker.com recommends using correct arm motion with your arm bent at almost a 90 degree angle and swinging back and forth from a relaxed shoulder, rather than opening and closing the arm at the elbow.
  • Play stick-em-up: rest your hands on top of your head for a few seconds to get them above the level of your heart.
  • Whenever you are sweating, take care in balancing your water and salt intake.

You can read more about this problem here: http://walking.about.com/cs/med/a/swollenhands.htm

 

TRAINING TIP: Blisters
During your longer training walks, you may have experienced a blister or two on your feet.  Here are some suggestions from the website for marathon walkers: http://www.thewalkingsite.com/blisters.html

Blisters are also caused by friction, heat and sweating. Most of the same preventative measures apply, but walkers will try almost anything to prevent blisters.

Shoes - As with many other walking ailments, begin with the shoes. Your shoes must fit properly to avoid blisters. Too snug or too loose is always a problem. Ensure that there is ½ inch space between your longest toe and the end of your shoe. Be sure that you have enough room to wiggle your toes inside the toe box, and your heel does not slip when you walk.

Choose shoes that breath well, with a lot of fabric or mesh combined with leather rather than a solid leather shoe.

Inspect the inside of your shoes for seams or worn areas that might produce extra friction.

Socks - Select socks that fit your foot without being too tight or too loose. Stay away from tube socks as they don't fit close enough to the foot.

Choose soft wicking fabric such as coolmax (NO cotton). Cotton absorbs moisture and is usually a little rough in texture. Ensure that the socks do not have bulky stitching at the toes or heels. Thorlo, WigWam, and Thermolite are a few of the popular brands.

Some people choose to wear two layers of socks (or a sock that is made with double layers) to aid in blister prevention.

Do not wear socks that are too worn. Thin areas and holes are very likely to produce hot spots and blisters.

Do not wear untested socks on a long walk and never wear unwashed socks. Also follow manufacturer's laundering instructions for the best results.

When walking distance carry a spare pair of socks. Change during your walk if your feet become sweaty or wet. (Tip: dust the inside of your spare socks with talcum powder and place in a ziplock bag inside your fanny pack.)

Stay Dry - Using powder along with the right sock can really help. Use foot powder, talcum powder, or cornstarch to stay dry. (Try Gold Bond or Dr. Scholls foot powder.)

 

TRAINING TIP: Hydration
Proper hydration is important during exercise. Adequate fluid intake for athletes, even the recreational kind, is essential to comfort, performance and safety. The longer and more intensely you exercise, the more important it is to drink the right kind of fluids. Studies have found that a loss of two or more percent of one's body weight due to sweating is linked to a drop in blood volume. When this occurs, the heart works harder in order to move blood through the bloodstream. This can lead to reduced performance of elite athletes. However, more research is finding that recreational exercisers are also at risk of drinking too much water and suffering from hyponatremia or water intoxication. Clearly, drinking the right amount of the right fluids is critical for performance and safety while exercising.

To find the correct balance of fluids for exercise, the American College Of Sports Medicine suggests the following:

  1. Eat a high carbohydrate, low fat diet & drink plenty of fluids between exercise sessions. (Plain water or fluids without sugar, caffeine or alcohol are the best).
  2. Drink 17 oz (2+ Cups) of fluid 2 hours before exercise.
  3. Drink every 15 minutes during exercise.
  4. Keep drinks cooler than air temperature & close at hand (a water bottle is ideal).
  5. If you exercise for more than 60 minutes, you may benefit from a sports drink containing carbohydrate (not greater than 8% concentration, though).
  6. Take 30-60 grams of carbohydrate per hour to delay fatigue & fuel muscle contractions.
  7. Inclusion of sodium (0.5-0.7 g.1(-1) of water) ingested during exercise lasting longer than an hour may enhance palatability, and therefore encourage athletes to drink enough.

Read entire article: http://sportsmedicine.about.com/cs/hydration/a/aa041103a.htm

 

 

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