How to Prepare for a Walkathon

Senator Pia Cayetano is, hands down, the fittest lawmaker in the country. She literally walks, cycles, and swims the talk of fitness. No surprise then that as chairperson of the Companero Rene Cayetano Foundation, she has chosen to launch the Pinay in Action program in celebration of Women’s Month.

The health and fitness program seeks to emphasize the need to prevent lifestyle diseases, which primarily affect women. In line with this, the foundation will conduct several running, biking, and general fitness clinics for women, which will culminate in a run/walk event on March 19.

Walkathons are a common way to raise funds for charity. They are also frequently held events for corporations and other organizations. So Senator Cayetano asked me to research on how a sedentary person should prepare for a walkathon.

I found practical advice in an article written by Robin Warshaw for the National Women’s Health Resource Center’s e-newsletter “Healthy Women Take 10”.

Warshaw interviewed podiatrist Noreen Oswell of the Cedars Sinai Medical Center in Los Angeles as well as Werner Hoeger, professor of kinesiology and director of the Human Performance Laboratory in Boise State University.

Why prepare?
Walking two or five kilometers (common distances for a walkathon) should be no big deal because the average person in decent shape can do it in 30 and 60 minutes respectively. But as a podiatrist and volunteer physician at walkathons and marathons, Oswell knows first-hand that inactive (and sometimes overweight) women can be prone to foot-related injuries like heel pain, arch pain and tendonitis from being unprepared for the physical demands of these walking events. Her most important training tip is, “Start walking slowly before walking quickly. Then build up the miles.”

Another benefit of preparing for the event is it can help people lose some weight (if they keep their caloric intake unchanged) and, hopefully, it motivates them to continue walking as part of a regular exercise regimen long after the event is finished.

Training program
Ideally, one should prepare for a walkathon at least four to six weeks in advance, according to Hoeger. He recommends two training schedules.

2km walkathon (four-week schedule with fourth week ending on walkathon day)
• Week 1: walk in 10-minute sessions, 3x a day, on 4 days
• Week 2: walk in 15-minute sessions, 2x a day, on 4 days
• Week 3: walk in 20-minute sessions, 2x a day, on 4 days
• Week 4 (when Saturday is walkathon day): walk one 30-minute session on Monday and Wednesday, walk one 20-minute session on Tuesday and Thursday, skip Friday.

5km walkathon (six-week schedule, with sixth week ending on walkathon day)
• Weeks 1 through 3: same as for 2km event.
• Week 4: walk one 30-minute session, on 5 days.
• Week 5: walk two 20-minute sessions per day on Monday and Wednesday, one 30-minute session on Tuesday and Thursday, skip Friday, and walk one 50-minute session on Saturday.
• Week 6: (when Saturday is walkathon day): Monday and Wednesday, walk one 30-minute session in the morning and one 20-minute session in the afternoon, Tuesday and Thursday, one 20-minute session, skip Friday.

Walk this way
Walking may be a natural movement but good posture will help prevent injuries and improve performance. Here are key points of proper walking posture from Prevention Magazine, which is a leading advocate of walking programs.
• Look six feet in front of you.
• Keep your head level; ears should be over shoulders. Drop your shoulders.
• Relax your arms and swing them forward as if each were a pendulum.
• Bend your elbows to an 85- to 90-degree angle.
• Don’t let your hands come across your body.
• Keep your abs firm but not so tight that you can’t breathe.
• Tuck your pelvis slightly by bringing your belly button back toward your spine.
• Lift up and out of your hips to allow more swivel.
• Point knees and toes forward, keeping your feet parallel.
• Roll from heel to toe; avoid falling to the inside or outside of the foot.
• Push off with your back foot.

Continue reading here: Bed Rest Not the Best for Lower Back Pain

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Readers' Questions

  • mary thomas
    How to plan a walkathon?
    5 months ago
  • Planning a walkathon involves several steps to ensure its success. Here is a step-by-step guide on how to plan a walkathon:
    1. Define your goal: Determine the purpose of the walkathon. Is it to raise funds for a specific cause, to promote fitness and wellness, or to raise awareness about a particular issue? Clearly define your goal to guide your planning process.
    2. Assemble a team: Form a planning committee comprising individuals who are enthusiastic and committed to organizing the event. Assign roles and responsibilities to each member, including logistics, marketing, fundraising, permits, sponsors, etc.
    3. Set a date, time, and location: Choose a date and time that is suitable for your target audience. Consider seasonal weather conditions and competing events. Select an appropriate location, such as a park, a school, or a community center, ensuring it can accommodate the number of participants you expect.
    4. Obtain necessary permits: Check with your local government or relevant authorities to determine if you need any permits or licenses to hold the walkathon. Follow the required procedures and secure permits before proceeding further.
    5. Establish a budget: Create a budget that includes costs such as permits, supplies, marketing materials, refreshments, entertainment, and any additional expenses. Ensure that you have an appropriate balance between revenue and expenses.
    6. Recruit sponsors: Approach local businesses, organizations, or individuals to solicit sponsorships to support your walkathon. Offer various levels of sponsorship packages, which may include promotional benefits, signage at the event, or mentions on social media.
    7. Promotion and registration: Develop a marketing plan to promote your walkathon. Utilize various channels such as social media, websites, local newspapers, flyers, and word of mouth. Create an online registration platform or utilize existing event registration services to streamline the process for participants.
    8. Logistics and supplies: Determine the required logistics for the event. This includes arranging participant registration, setting up a start and finish line, ensuring first aid services are available, and working out details such as restroom facilities, water stations, and crowd control measures.
    9. Create a fundraising strategy: Decide how you will raise funds during the walkathon. Options include participant registration fees, securing donations per distance walked, or arranging sponsorship for each participant. Clearly communicate your fundraising strategy to participants and provide them with resources to collect donations.
    10. Day-of Event: On the day of the walkathon, ensure that all logistics and supplies are in place. Assign volunteers to different areas, such as registration, route guidance, water stations, and event cleanup. Communicate clearly with your team and participants to provide necessary instructions and address any concerns. Celebrate the culmination of your planning efforts and enjoy the walkathon!
    11. Remember, flexibility and adaptability are crucial as unexpected challenges may arise. Stay organized, communicate effectively, and always keep your goal in mind.