Ode to the small walks
As many of us write the prologue on our 2008 race training, it seems like an appropriate time to be reminded of the significance of the shorter walks in the training schedule.
If you are taking classes once (or twice) a week with us, you are working at a high intensity. If you are, in addition, getting out for the long walks on the weekends, you are stressing your body with an endurance workout. These two workouts are different but both challenging.
If by chance, circumstance, or planning, these are the only walks you are completing in your weekly schedule, you are leaving yourself susceptible to injury. Two tough weekly workouts are not enough to be prepared for a race. Each time you come to class or go for that long walk you hit your body with a bruising workout.
The two shorter walks placed in the training schedule should be considered an integral part of the training that helps you shore up your fitness foundation between the intensity and endurance challenges of the other walks.
Let me know if you want some suggestions for keeping short walks interesting and manageable. Or, let us know what you do!
Labels: Training considerations
posted by Wow Power Walking Founder @ 3:07 PM
5 Comments
5 Comments:
Yes, it is tough sometimes to get in the smaller walks during the week. Sometimes, if I have an errand for downtown, I will dress accordingly and walk down, going in and out of streets as best I can. Straight down, I am about 3km one way to Navy St. Also, if your car is in for repair, or you are waiting for a child at an activity, you can walk from there and back and get in a 5k. Also, if you have someone at home who drives, maybe they could take you out part way on their errand, drop you off and then you can walk back because I find it is easier if you are walking towards home.
If schedules are hectic, sometimes I will squeeze in a walk later at night, but then I am wired at bedtime. Or, I will add missed mileage sometimes to a long run day. Is there a smarter solution?
Hi Anonymous,
Adding extra mileage to the long walk is not an effective training solution. I'd say it's better to walk at night...even if you are a bit wired (have a small glass of hot milk!). Or, consider adding a few 20 minutes walks in to your week over the lunch hour than add distance to the long walk.
What is considered a short walk? I am preparing for the Around the Bay and the training schedule online (for runners I assume) has 3km walks. That just seems way to short for my liking.
Hi Anonymous:
Regarding what is considered a short walk. On most of the WoW Power Walking training schedules we consider short walks 6 to 8 kilometers. That distance is usually chosen because it ends up being somewhere between 45 minutes to an hour of walking for the average power walker. The most important thing is that the short walks are included in the training. If 3k is all a person can manage that is certainly better than 0 kilometres. Three kilometres might take anywhere from 20 minutes to 30 minutes. That would be a good lunch time walk. Still, if 6 to 8 kilometers can be accomplished in a 45 - 60 minute training session, I think that most people will find that is better preparation for any event. Hope that helps.
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