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All you really need are a good pair of shoes. Running shoes are not yew good for walkersl choose walking shoes with a firm heel
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counter- the hard piece at the back of the shoe that holds the heel in place- and plenty of room for toes so they can spread out as they
push off. Wear loose, comfortable clothes.
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At any level of walking, a stretching session is a good idea. Warm muscles respond better to stretches than cold ones, so walk for five
or ten minutes until you?e warm. Tt_enstop for the stretches listed below- fives times, 10 or more seconds each, for each leg. Repeat
at the end of the walk.
® Achilles Tendon and Calf- With both hands against a wall, place one foot behind you. Keeping the rear leg straight and its heel on
the ground, lean [n toward the walk Repeat for the other leg.
® Ouadr[eeps- Put your left hand on a wall or table for balance. Then reach 'Four right hand behind 'your back and grasp your right
ankle, pulling it gently towards 'your buttocks until you feel tension along the front of 'your thigh. Repeat on other side.
®Hanqstr[ng- Stand on one leg and prop the other leg parallel to the ground on a table or cabinet top. Slide both hands toward the
propped-up ankle as far as they'll go. Repeat on other side.
If you wish to obtain more [nforrnatbn
about starting a walldng or a running program, please refer to the following webs[tes:
® Walking Websites-
The Walking Site- http://www.thewalkingsite.com.
This site has some useful information
for beginning walkers. The "Beginner"
section has a detailed walking plan to get you started.
® Running Websites-
® Runner's World- http://www.runnersworld.eom.
This website has many useful links that give information such as "Beginning,"
"Training," and "Nutrition.: This site has information for runners of all levels- from beginners to experts.
® American Running Association-
http://www, americanrunning,org
The above webs[tes are just the beginning of the vast amount of fitness related information you can find on the [nternet.
If you don't have access to the internet, your local library will have fitness books. In addition, hiring a personal trainer can be beneficial
because they are able to assemble a custom walking or running workout program for you.
Good _ck n d_evry_you
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