Running and Powerwalking!

Running and Powerwalking!
Get fit with me!

Thursday, February 28, 2013

Tips for Walking Faster

At every Powerwalk, I'm often asked what is powerwalking? How do you powerwalk? Well, today I wanted to share some key tips to answer those questions. You can try these on your own or better yet, come join me on a Powerwalk! 

TIPS FOR WALKING FASTER

1. Use good posture. Walk tall, look forward, (not at the ground) gazing about 20 feet ahead. Your chin should be level and your head up.

2. Keep your chest raised, and shoulders relaxed (shoulders down, back and relaxed).

3. Bend your arms in slightly less than a 90 degree angle. Cup your hands gently. Swing arms front to back (not side to side - arms should not cross your body.) Do not swing elbows higher than your sternum (breast bone). Swing your arms faster and your feet will follow.

4. Tighten your abs and buttocks.. Flatten your back and tilt your pelvis slightly forward.

5. Pretend you are walking along a straight line. Resist the urge to elongate your steps. To go faster -- take smaller, faster steps.

6. Push off with your toes. Concentrate on landing on your heel, rolling through the step and pushing off with your toes. Use the natural spring of your calf muscles to propel you forward.

7. Breathe naturally. As you walk, take deep, rhythmic breaths, to get the maximum amount of oxygen through your system. Walk fast enough that your breathing is increased yet you are not out of breath.

WALKING DON'TS
Common mistakes made by walkers...

1. Do not over stride

2. Do not use too vigorous arm movements

3. Do not look at the ground

4. Do not hunch your shoulders

5. Do not carry hand weights or place weights on your ankles. This only adds more resistance and pressure on your joints which can cause more harm than good! 


Stay active and anything is possible! 
Donna 

Saturday, February 9, 2013

Training for my first Full Ironman!




I am only 27 weeks away from my participating in my first Full Ironman event on August 18, 2013 in Mt. Tremblant! I started my training this past October and it's hard to believe that 4 months have gone by already. It's a bit daunting but very exciting at the same time!

To help me prepare for this event, I'm going to blog about my training and the emotions I experience as I train. I'll also share the resources that I'm using to help any one else who is either training for an event or who just want to improve their overall fitness!

For my first entry, I'll explain what a full Ironman entails:

Swim: 2.4 miles (3.8km)
Bike: 112 miles (180km)
Run: 26.2 miles (42.2km)

The event I have chosen is in Mt. Tremblant. Therefore, the swim will take place in a lake, the bike course will take me through forests and mountains and the run course will take me through the pedestrian village of Mt. Tremblant!  So what does this mean for my training?

Swim: I won't have to worry about currents!
Bike and run: I'll have to train properly for hills! Lot's of hills!

But I think the most important part of my training will be mental training. I'll leave that topic for another blog entry.

After writing this, I'm a bit anxious to get in my training today which will be strength training! Yes, you read correctly, Strength training. This type of training is also a crucial component part of training for a Ironman. Stay tuned for more details on this topic!

Stay active and anything is possible!
Donna