Aug 1, 2007 Walking the Half Marathon By Doug Kurtis :: Views- 235
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It’s not too late to start training for the Detroit Free Press Half Marathon competitive and non-competitive walk events. Experts Tami Duquette, Gary Morgan and Jeff Galloway have provided some of their training ideas for walkers, especially for those who are new to the sport.

Duquette, who coaches walkers for Leukemia and Lymphoma Society, Team in Training, noticed many differences between how runners and walkers train. “One difference is that our walkers use more time based schedules than distance. (i.e., 30 minutes on Tuesday, 20 minutes on Wednesday, etc). During the time based training we work between slow, medium and fast pace intervals to help them get used to walking at a different pace.”

“Walkers competing in a half marathon have to be very aware of the course time restraints and work to get used to the appropriate pace that will get them through the check points. A good way for a walker to work on pace is to go to a track and walk the straight-aways as fast as they can and then recover on the curves.”

“Walkers need more fuel than running, since they are out there longer, and should get used to carrying it during the event. They need a good fuel belt that will carry a water bottle and a spot for some sort of energy bar.” Duquette has also found the new sport skirts with a full liner help prevent chafing that has been a real issue for women walkers.

Olympic race walker, Gary Morgan comes from the competitive side. On the Free Press Marathon web site he offers a nine week training schedule. He suggests trying to do at least a little everyday rather than a lot two of three days a week. Morgan also sees walking as a great cross trainer for athletes who are hurt or tired from running. “Walking will keep you in shape when you are injured. You're still moving your body with your feet without the pounding on your body. If you don't want to walk, try riding a bike, swimming, or find something else you can do for an hour a day so you won't lose your conditioning.”

Olympian Jeff Galloway is an athlete with many hats. Probably best known for his many innovative books on training, he is also part of the Crim in-training programs. Go to www.jeffgalloway.com for detailed training information.

Galloway suggests two short walks and one longer one each week. “Increase the distance of a long walk, every 1-2 weeks. Start by adding one mile to the length of the longest distance walked at one time during the past 2 weeks. Weekend walks should increase to the half marathon distance before the actual race. You’ll be physically and mentally prepared for the big day. Walks of 30 minutes, on Tuesday and Thursday will maintain the endurance gained during the weekend sessions.”

“Long walks should be done slowly (no huffing and puffing) with a short, relaxed stride. Upright posture will reduce twisting of the back and hips. Inserting a shuffle break during the long walks, will dramatically reduce fatigue and soreness by allowing the tendons and muscles to recover before they are spent. These 30 second shuffles are inserted every 3-5 minutes from the beginning of the walk: shorten the stride and barely move the feet and legs (Feet just shuffle along the ground).”

“After having helped thousands of average, sedentary people to finish a half marathon, I believe that this achievement bestows one with most of the satisfaction from finishing a marathon— while experiencing far less than half of the aches, pains and injuries of the full".

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Doug Kurtis can be reached by clicking here!

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