Hey Walkers Wanna Share Training???

[windwalker]

One of the unique problems for fast walkers is the pockets on some shorts. Since your arm swing is more to the back your thumbs will tend to catch in the pockets of shorts and jackets. I never had this problem as a runner but as a walker it is quite distracting to keep catching my thumbs in the pockets.

I had to by all my workout clothes with either no front pockets or pockets that zip closed.

Dave

 

[monte]

My Mother said the same thing...sciatica (sp?) nerve. What is a ITBand?

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

 

[windwalker]

My Mother said the same thing...sciatica (sp?) nerve. What is a ITBand?

Your ITBand runs from your butt between your quads and hams on the outside edge and ends behind your lower knee. It's kinda like the achillies tendon but longer. It can be inflamed from being tight and cause a lot of weird problems including the irritation of the sciatic nerve.

Take your thumb and go along your leg on the outer edge. There is a grove between the quads on top and the hams on the bottom of your leg. Press hard into this grove all along it from hip to knee. This is where the ITBand is, if you find a good sore sport when you press hard you might have a tight ITBand.

Dave

 

[CaroleD]

Hi Denise,
Great link to abd exercises. I had a back fusion in 2005. I can now do crunches...but had to really strengthen my abds and back before attempting crunches.
Dead Bug was my favorite. Superman is also good and safe for the back. And harder than it looks! Once you have those down pat I have some more advanced ones that are quite challenging. One is lying on your back but legs and arms are straight up in the air. Making sure not to arch your back you lower both legs and arms down---not touching the ground and hold until your back starts to arch.

I really like doing my core exercises. Weird but true.

 

[chimera]

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.

Monica...do I remember right you have high arches? You may be dealing with my old friend, plantar fasciitis. Most people find that those first steps on getting out of bed in the morning are the worst (I dont'). I also have hip pain which was actually the worst part. Orthotics are really helping now that they're broken in.

Could also be sciatica, particularly if it runs up the back of your leg.

 

[CaroleD]

Hi Walking WISHers,
I've had to do a recertification (every 2 year event) at work so I've been in studying mode the last few days. Recertified yesterday so life is back to normal thank goodness. I did manage to get my TM workouts in though. Which I'm proud of.
Today is a full workout and a 50 minute TM. My pace has increased. I'm walking at 4.1 now and it feels pretty comfortable. Though I wouldn't be having a long conversation with anyone. Dave I've been concentrating on gliding. I hope I'm doing it right. It does feel like I can walk faster when I glide my hips and it feels more comfortable. I tend to get a bit longer stride when I do that which I'm not sure is correct.

Hope everyone is able to get their training in today.

 

[windwalker]

Hi Walking WISHers,
I've had to do a recertification (every 2 year event) at work so I've been in studying mode the last few days. Recertified yesterday so life is back to normal thank goodness. I did manage to get my TM workouts in though. Which I'm proud of.
Today is a full workout and a 50 minute TM. My pace has increased. I'm walking at 4.1 now and it feels pretty comfortable. Though I wouldn't be having a long conversation with anyone. Dave I've been concentrating on gliding. I hope I'm doing it right. It does feel like I can walk faster when I glide my hips and it feels more comfortable. I tend to get a bit longer stride when I do that which I'm not sure is correct.

Hope everyone is able to get their training in today.

Carole if it feels right it is probably pretty close. Did you watch any of the videos I posted?

My dear Erica is an RN who works Telementry and ICU. I believe I read that you are a nurse?

Dave

 

[CaroleD]

Reviewing the clips I'de say I'm not moving my hips enough. I'll work on that today and see how it feels. It almost looks like a dance movement. Like the hips roll forward?

I'm a Neonatal Intensive Care nurse. I've been doing that for 5 years. Previously I did the ER. I had to quit the ER because of my bad ankle. And I found I really love working with the babies. Something I never would have known if I hadn't been forced to look at an alternative nursing area that had no heavy lifting. Good coming out of a bad situation.

 

[windwalker]

Reviewing the clips I'de say I'm not moving my hips enough. I'll work on that today and see how it feels. It almost looks like a dance movement. Like the hips roll forward?

I'm a Neonatal Intensive Care nurse. I've been doing that for 5 years. Previously I did the ER. I had to quit the ER because of my bad ankle. And I found I really love working with the babies. Something I never would have known if I hadn't been forced to look at an alternative nursing area that had no heavy lifting. Good coming out of a bad situation.

The hip motion is actually a drop. You just bring your rear leg forward and let your hip drop. It's something you let happen naturally when you become relaxed with your walking, kinda like being very loose with your walking not forcing anything just leting it flow.

Yes you will naturally get a longer stride when you relax into the motion. One day it will just click, kinda like learning a dancing move, all of a sudden it's just there. A big thing for me was getting the arm swing down right so most of the swing was toward the back. Up untill then I felt to stiff.

Good luck with it Carole.

Dave

 

[CaroleD]

I got in a 50 minute TM workout at 4.1 today and it felt good. My problem is my form. I can get into a comfortable walk all right but doubt I will ever get a racewalkers form because my right leg (my right ankle is the fused ankle) is I think a little shorter now than my left leg. My right leg will nicely stay straight while weightbearing but my left one will not. It feels more natural to walk bent a bit. Does that make sense? I try and get it to be straight for the weightbearing portion but it throws my stride to the right.
If I cannot get the racewalking form its too bad because I was hoping to get the speed. However it won't stop me from learning to walk faster. It just will not look as natural. I'll try and drop my hip more. Maybe that will help. I'm sure its not learned quickly. I'm going to take another look at the video.
My other problem is I am getting pain my my great toes toenail. It looks fine still. I'm going to visit my local "Running Room" and see what shoes they would recommend for what I'm wanting to achieve which is distance walking. I was considering purchasing a Garmin but am now thinking I would be better of investing in better shoes. I'm wearing Sauconies but they are lower end ones. What shoes do you recommend for distance walking? I've read that running shoes might be better than walking shoes. Is this correct?

 

[windwalker]

I got in a 50 minute TM workout at 4.1 today and it felt good. My problem is my form. I can get into a comfortable walk all right but doubt I will ever get a racewalkers form because my right leg (my right ankle is the fused ankle) is I think a little shorter now than my left leg. My right leg will nicely stay straight while weightbearing but my left one will not. It feels more natural to walk bent a bit. Does that make sense? I try and get it to be straight for the weightbearing portion but it throws my stride to the right.
If I cannot get the racewalking form its too bad because I was hoping to get the speed. However it won't stop me from learning to walk faster. It just will not look as natural. I'll try and drop my hip more. Maybe that will help. I'm sure its not learned quickly. I'm going to take another look at the video.
My other problem is I am getting pain my my great toes toenail. It looks fine still. I'm going to visit my local "Running Room" and see what shoes they would recommend for what I'm wanting to achieve which is distance walking. I was considering purchasing a Garmin but am now thinking I would be better of investing in better shoes. I'm wearing Sauconies but they are lower end ones. What shoes do you recommend for distance walking? I've read that running shoes might be better than walking shoes. Is this correct?

Good morning Carole. Going to the running store is a great idea. The toe problem sounds like you may need a shoe a half size larger for your shoes since our feet swell when they get hot from distance.

The store should be able to find out what kind of shoe you need buy looking at your foot and watching you walk. There are three types, the stability, the motion control and the netural cushion. Erica wears the stability, she has flat feet and blisters easily since she has a narrow foot, the shoe she finally ended up with that works best for her is the Misuno inspire 3. I use a cushioned shoe and like the Brooks ST 2 light weight performance trainers. But what works for us my not work for you.

Do you have a good peditrist in your area that works with athletes? If you have a collage with a track team you could call the school and talk to the training dept and ask. You might need a thicker insole in one shoe to correct the length imbalance, but work with a good Doc on that, they may even sugges a custom orthotic insole.

Yes avoid the "walking" shoe, they are made for the mall walker not the distance walker and most certainly not the fast walker. You need light weight, cushion and support in a very flexable shoe, with plenty of room in the toe box.

Hope that helps.

Dave

 

[windwalker]

Another thing I should mention, even though it's beat into us from day one of becoming an athlete is the warm-up.

I'm 55 and when you have been on the planet as long as I have a good warm-up is especially important.

I can't get into a good racewalking technique and feel fluid till after about 2 miles of slower warm-up. Especially in the shin or calf area. The shins will burn a bit if I start walking fast if I haven't warmed up enough. That feeling will go away and I'll start feeling good after about 2 miles.

My favorite workout is to go slow and comfortable for a mile or so then increase the pace a little each mile for about 4 miles and the last quarter walk as fast as I can. Then walk easy for a few minutes till my heart rate and breathing are easy again.

Dave

 

[quigs]

Dave-
I was not planning on doing a marathon again until Columbus(Oct.07) but it looks like I will see you at the Flying Pig. A friend of mine was just diagnosed with Leukemia. So I am putting back on my walking shoes to raise more money for Team in Training which supports Leukemia and Lymphoma Society. This year I will only be doing the 1/2 due to young children and time.

TNT is a great cause for me because I too am a survivor of Stage 3 Hodgkins Disease. If anyone wants a cause to walk for or a support system while training I highly suggest it!

Jackie

 

[windwalker]

Dave-
I was not planning on doing a marathon again until Columbus(Oct.07) but it looks like I will see you at the Flying Pig. A friend of mine was just diagnosed with Leukemia. So I am putting back on my walking shoes to raise more money for Team in Training which supports Leukemia and Lymphoma Society. This year I will only be doing the 1/2 due to young children and time.

TNT is a great cause for me because I too am a survivor of Stage 3 Hodgkins Disease. If anyone wants a cause to walk for or a support system while training I highly suggest it!

Jackie

Are you in Cincinnati? We have a friend we visit there often. That's how we got started doing the Flying Pig Weekend and meeting the other forum members. We did the 10K last year since Erica and I were both pretty tore up from running injuries. We made the switch to race walking shortly after and it's been good for us, everything healed and we are getting stronger and faster every month.

We will exchange cell #s when it gets closer so our group can get together for yummy sinnfully good dinners.

Good luck with your training and your fund raising. Look forward to meeting you and all the other wonderful WISH team.

Dave

 

[CaroleD]

Good morning,

Thanks so much Dave for your answers to my questions. A lightbulb went off when I read about the thicker insoles. I do have full custom orthotics made by my podiatrist but I think leaving the insole in the shortened leg and putting in the orthotic on top might help the leg descripency and taking the insole out of my normal leg and just using the orthotic on that one.
Also Dave I am such a novice that warming up before hand had not occured to me. My personal trainer has only seen me after my cardio and she likely assumes I knew this. Her main focus up till this point has been my weight training and core muscle training. I'm going to see her in a couple of weeks and get her more involved in my walking training.
I agree I must need a half size bigger shoe. Until I got to this length of time walking it was not an issue. My orthotics were very hot when I took my shoe off yesterday. I didn't notice swelling but wasn't looking either. I also had cotton socks on. I will ask at The Running Room about socks as well.
I live in a fairly big city with a University and College...London, Ont. I've never investigated my resources but am sure there are plenty. I'll find out more at the store today.

Jackie-I looked up the Team in Training site. I'm a Malignant Melanoma survivor so was very interested to see I can support that in this site. Also Toronto is one of the cities and that is within 120 miles of me. I sent off for the info. Thanks for sharing this.

 

[windwalker]

Good morning,

Thanks so much Dave for your answers to my questions. A lightbulb went off when I read about the thicker insoles. I do have full custom orthotics made by my podiatrist but I think leaving the insole in the shortened leg and putting in the orthotic on top might help the leg descripency and taking the insole out of my normal leg and just using the orthotic on that one.
Also Dave I am such a novice that warming up before hand had not occured to me. My personal trainer has only seen me after my cardio and she likely assumes I knew this. Her main focus up till this point has been my weight training and core muscle training. I'm going to see her in a couple of weeks and get her more involved in my walking training.
I agree I must need a half size bigger shoe. Until I got to this length of time walking it was not an issue. My orthotics were very hot when I took my shoe off yesterday. I didn't notice swelling but wasn't looking either. I also had cotton socks on. I will ask at The Running Room about socks as well.
I live in a fairly big city with a University and College...London, Ont. I've never investigated my resources but am sure there are plenty. I'll find out more at the store today.

Jackie-I looked up the Team in Training site. I'm a Malignant Melanoma survivor so was very interested to see I can support that in this site. Also Toronto is one of the cities and that is within 120 miles of me. I sent off for the info. Thanks for sharing this.

Our Patty who runs the walking site is a personal trainer who racewalks long distance events. She is also a good sourse of information. You can go to our site there anytime and ask questions. the walking site.com

The socks issue is a less expensive trial and error adventure than finding the perfect shoes. Basicly a thin sock of a synthetic material is best, I like the Nike dry fit socks in the half crew. Erica likes them and also the Addidas brand. There are lots of good ones. Look at how rough the seam is, find a soft seam so it doesn't rub on you. Coton is a good way to get blisters on the long walks.

Dave

 

[Bahamamomma1]

hey harley girl-

do you know what the stretching tool is called that you got on footsmart? I looked and they have several to chose from, do you remember how much it was?
thanks

 

[harleygirl]

Bahamamomma - mine is a teal green color and the name on the device is "StepStretch", but you can also go to medi-dyne.com and see it there as well. I also bought the "Plantar Fasciitis Support" brace for each foot, AWESOME am loving these, fit well with all my shoes and I can do my Pilates and Yoga in it too...

 

[harleygirl]

Hey Walkers!! I finished a 5K today!!! My time was 47.50 minutes, my splits were 14.50, 28.29 and then my friend had to potty so we dropped off and took care if business...was a very cold 27 degrees this a.m. and I think it affected both my brain and my body...didn't do a warm up and just kinda got caught up in the moment, next thing I knew, heels were screaming and shins were screaming, and my feet were slapping the ground, so I slacked off, did a little jogging here and there, got passed by Granny, and granny was like 70 yr old, got lapped by the folks running the 10K ...but I finished!! got m a tshirt and a free banana, I'm a happy girl!!! feet are very sore now and tender, but maybe will be better tomorrow...aspercreme does wonders!

Thanskf or all your advice!!! I found myself taking smaller steps and working y arms more, if my feet and shins coulda stood it I woulda made much better time...oh well baby steps getting started right?! have a 5K in April and one in May - time to start getting ready!!! want a 14min/mi this time!

 

[Bahamamomma1]

thanks harley girl-
I just ordered a pro stretch. I remember using one of these along time ago at physical therapy. I am excited to get it and give a try. Congrats on your 5K finish today!! I think we all know the feeling of the excitement at the start line. I alos know the feeling of sore shins and the sound of foot slapping, so thanks again for the tip!!