Hey Walkers Wanna Share Training???

[miranda1979]

Miranda dear, you have a pretty good idea of how to fix your concerns already. You just have to look in the mirrior and tell that woman you see that she is worth the effort and get started on molding the new you.

Yes the back pain could be caused by a need for stomach strengthening. My ab exercise works very well if you are not a fan of crunches.

Walking and running might be better for you right now. I highly recommend the book by John Bingham (penguin) "Marathoning for Mortals". It has lots of good training advice by his wife Jenny and some good training plans.

Good luck with your training lady.

Dave

Thank you so much Dave! I will defenitly keep up the hard work. I know I can do it. I am only 28 so now is a good time than any. I hope to see you if you come to the 1/2 marathon in 08.

 

[harleygirl]

I tried to make my walking more of a glide today and my legs felt a lot stronger. Thanks for all the info everyone!

Anyone know what it means when I get an ache kind of like a cramp in the arch of my foot? It doesn't happen all the time and sometimes it's both feet, but today it was just the left. Is it ill fitting shoes?

Keep it up WISH Walkers!

I wonder if you have enough support in the arch of you shoe? or maybe you need to stretch and release that tendon

I have said before that I have plantar fasciitis in m yfeet and I found the most wonderful support strap and stretching tool on footsmart.com I have been wearing the strap for 2 days now and mt feet feel great!!! cannot tell you how long its been since I could say that.

The stretching tool will stretch both calves and shins, check it out if you need a good stretch!

 

[CaroleD]

Enjoying reading the posts.

Miranda. Since I've been doing core Abdominal exercises my lower back pain has virtually gone. I regularily do them with my workouts. I did avoid crunches until I had strenthened my back and abdomen. I started off doing an exercise called "Dead Bug". Not sure but maybe you can google it and find pictures. You really do start off looking like a dead bug lying on its back with its legs up.

Bahamamomma- Not sure if this would help you...some walking and running shoes have a more pronounced "rocker bottom". If you look at the shoe from the side the toes are not touching the ground. It helps give you the heel to toe motion easier. This might make it less stressful for you to move and take stress off your lower leg muscles. I pick the shoes with the most rocker bottom I can find because my ankle is fused.

Tomorrow I do 40 minutes on the TM and my weights and abds. Hope everyone has a great day tommorrow!

 

[windwalker]

Thank you so much Dave! I will defenitly keep up the hard work. I know I can do it. I am only 28 so now is a good time than any. I hope to see you if you come to the 1/2 marathon in 08.

Yep Erica and I are already signed up for the Goofy so we will be doing the half. Heck, we were signed up as soon as we returned this year. We will definately find you and say hi.

Dave

 

[Hockeychic]

Thank you all for all this information.

I will be walking most if not all of the Minnie as well as whichever run I decide to do in January, I think we are going 1/2 but haven't decided for sure yet.

I use to get alot of shin splints when I walked with a co-worker whos legs where twice the lenght of mine....OK not really but alot longer legs and trying to keep up with her was hard on my shins. I don't seem to get them anymore so not sure if they strenghten up or what happened but they are very painful.

Kim

 

[windwalker]

Shoe fit is just as important for a walker as it is for a runner, and possibly even more so. We usually train longer time wise, than a runner because we often take longer to cover the same distance.

A shoe that is wonderful for 2 hours of walking my be miserable for 4 or more hours of walking. A good shoe needs to be forgiving of your imperfections. It must support but not force your foot to far to one side or the other.

So how does one find a shoe that works? The best way is to go to a good run/walking specialty store and have them analize your foot structure (arches and things like narrow heels and wide toes) and your stride to see what type of shoe you need. Then have them bring out every shoe they have that fits your needs and try each and everyone on. walk around and most stores even have a treadmill that you can use to walk or run on. Take your time, let the store staff wait on other customers while you try on everything and walk with it for a bit. A good store doesn't mind because they know when you are pampered you will be back buying lots of shoes, at least one pair every three months or so.

When you are down to 2 or three that feel the best (A GOOD RUNNING/WALKING SHOE DOES NOT NEED TO BE BROKEN IN SO IF IT AIN'T COMFY IT AIN'T GONNA BE) Try walking a little more on each one again and narrow it down to one or two pair. If you can afford it buy the 2 pair that feel the best. Then you have two to work with and also one pair that will be dry if you get caught in the rain with the other.

Shopping at a good store with good trained personnel is so important that it's worth a day trip to a bigger city if you need to. Let them know you drove a long distance to come to them to, you want a good relationship with your shoe people. After you buy your shoes have them write down the brand and types you liked but didn't get for future refference.

Dave .

 

[miranda1979]

Yep Erica and I are already signed up for the Goofy so we will be doing the half. Heck, we were signed up as soon as we returned this year. We will definately find you and say hi.

Dave

Great can't wait to meet you two..We will be the loud silly ones.

CaroleD. Thanks for the tip. Yes I do look like a dead bug. hehehe.

 

[windwalker]

Enjoying reading the posts.

Miranda. Since I've been doing core Abdominal exercises my lower back pain has virtually gone. I regularily do them with my workouts. I did avoid crunches until I had strenthened my back and abdomen. I started off doing an exercise called "Dead Bug". Not sure but maybe you can google it and find pictures. You really do start off looking like a dead bug lying on its back with its legs up.

!

Is your dead bug ab routine the one where you lay on your back and suck in your tummy as hard as you can, hold for a few seconds then release, then repeat for several reps?

Dave

 

[CaroleD]

Hi Dave,
Thats not Dead Bug. I do that one and call it Supine Bracing. Its what I do to warm up my core muscles before doing my abd workouts.

Dead bug is also on my back. My legs and arms are bent 45 degrees and up in the air. Hence the dead bug appearance. Tighten abds and gluts. You then stretch one leg out straight and the alternate arm out straight and hold as long as you can without arching your back. Alternate this 12 times and repeat for three sets. Your back really sets how long you can hold your legs and arms out because it starts to arch which is the signal to bring your legs and arms back in. At first I could not hold any length of time. Now I'm comfortable for 30 seconds or so and have moved on to more advanced abd exercise. Dead Bug is nice because its safe for people who have back problems.

 

[windwalker]

I don't know if these will come out but here are some interesting links:

http://www.mindspring.com/~ronstein/intro_to_racewalking.htm

This site has some interesting information and additional links.

http://members.aol.com/rayzwocker/worldclass/homepage.htm

Dave has lots of good advice and if you click on the make dave walk you will see the way the real good walkers do it, (Wish I was that good).

http://dropshots.com/mmprwusa


Click on the film strips to watch raqcewalking races to get an idea of what it looks like from beginner to elite class.

Hope these came through.

Dave

 

[windwalker]

Hi Dave,
Thats not Dead Bug. I do that one and call it Supine Bracing. Its what I do to warm up my core muscles before doing my abd workouts.

Dead bug is also on my back. My legs and arms are bent 45 degrees and up in the air. Hence the dead bug appearance. Tighten abds and gluts. You then stretch one leg out straight and the alternate arm out straight and hold as long as you can without arching your back. Alternate this 12 times and repeat for three sets. Your back really sets how long you can hold your legs and arms out because it starts to arch which is the signal to bring your legs and arms back in. At first I could not hold any length of time. Now I'm comfortable for 30 seconds or so and have moved on to more advanced abd exercise. Dead Bug is nice because its safe for people who have back problems.

Thank you for sharing that good discription of the exercise, I have to try that. It does sound like a good safe ab exercise for someone getting started to.

Dave

 

[wdw4us]

Good afternoon. Great tips on shoes, will check out the links and if you check the picture below, that would be us last December.

Miranda 1979 is my daughter..........

I will also check out the exercise - dead bug thing.

Thanks for all the tips, advice and support.

denise

 

[windwalker]

Good afternoon. Great tips on shoes, will check out the links and if you check the picture below, that would be us last December.

Miranda 1979 is my daughter..........

I will also check out the exercise - dead bug thing.

Thanks for all the tips, advice and support.

denise

That is wonderful Denise, I wish Erica and I could get our Daughter interested in exercise, she is 20 and still thinks she knows more than mom and dad.

Dave

 

[WDWFAN9]

I don't know if these will come out but here are some interesting links:

http://www.mindspring.com/~ronstein/intro_to_racewalking.htm

This site has some interesting information and additional links.

http://members.aol.com/rayzwocker/worldclass/homepage.htm

Dave has lots of good advice and if you click on the make dave walk you will see the way the real good walkers do it, (Wish I was that good).

http://dropshots.com/mmprwusa


Click on the film strips to watch raqcewalking races to get an idea of what it looks like from beginner to elite class.

Hope these came through.

Dave

I like www.walking.about.com

I'll check out these sites too. Thanks!!

 

[wdw4us]

and a lot of other things that I can use for my neck.

Very nice!

http://www.mckinley.uiuc.edu/handouts/back_and_neck_care_guide/strengtheningexercises.html

denise

 

[Bahamamomma1]

Dave, Erica and CaroleD...

Thanks for the good advise. This problem has been going on for years. I put a call in to an ortho doc today, maybe I can get a prescription for physical therapy and figure out what is going on. I was reading about compartment syndrome, I sure hope that is not the problem. Since I don't run, I am hoping it is something less serious. Yesterday I did a 5K, I was only doing a 17 min mile and the side of my calf was killing me, and still hurts today. Okay, enough whinning.
I signed up to do the Disneyland 1/2 in August, that is my goal. I want to be able to do it pain free and in the time allotted. I am very embarrassed to say that I was picked up by the "slow poke truck" aka sweeper at last years 1/2. My leg was hurting so bad, so I am sure it was a blessing to be forced to quit. My daughters finished, so I was a proud mom and cheered for them, but I sure want that medal...
Stay warm, I can't believe the temps some of you are having....not to rub it in, but today it was in the 80's in southern calif! go figure......

 

[windwalker]

Dave, Erica and CaroleD...

Thanks for the good advise. This problem has been going on for years. I put a call in to an ortho doc today, maybe I can get a prescription for physical therapy and figure out what is going on. I was reading about compartment syndrome, I sure hope that is not the problem. Since I don't run, I am hoping it is something less serious. Yesterday I did a 5K, I was only doing a 17 min mile and the side of my calf was killing me, and still hurts today. Okay, enough whinning.
I signed up to do the Disneyland 1/2 in August, that is my goal. I want to be able to do it pain free and in the time allotted. I am very embarrassed to say that I was picked up by the "slow poke truck" aka sweeper at last years 1/2. My leg was hurting so bad, so I am sure it was a blessing to be forced to quit. My daughters finished, so I was a proud mom and cheered for them, but I sure want that medal...
Stay warm, I can't believe the temps some of you are having....not to rub it in, but today it was in the 80's in southern calif! go figure......

That truck will not get you again. Your Doc will get this calf under control and you will be training strong in no time at all. You have to join at Disney world to now.

Dave

 

[miranda1979]

hi mom.

 

[monte]

I don't know why, but I'm having problems with my heals....they hurt and the pain shoots all the up to my hips, especially my left side. I don't know if I need new shoes, if I'm not stretching properly or if it's just getting older??? It hurts to walk.

 

[windwalker]

I don't know why, but I'm having problems with my heals....they hurt and the pain shoots all the up to my hips, especially my left side. I don't know if I need new shoes, if I'm not stretching properly or if it's just getting older??? It hurts to walk.

Monte, sounds like you might need a trip to the Ciropractor or the Pt. Your problem could be a lot of things all of which require some specialized treatment to correct. My first guess would me your skiatic (sp) nerve or your ITBand. Lots of stretching targeted to it along with some regular iceing and ultra sound treatments and you should be good as new.

Good luck with it and please let us know what it is and the treatment plan. Others will surely have the same problem.

Dave