39 Tips to Tackle Your AVON 39 Training

01 Take the first steps. If you’re new to walking, start with three 10-minute walks a day, one in the morning, one at lunch, and one before or after dinner.

02 Buddy up. Enlist a friend or family member to walk with you. Or grab your pooch. Dogs make great walking partners.

03 Crank it up. Take quicker—not longer — steps, letting your stride length come naturally.

04 Find a new path. Get ideas from a local walking club, your city’s department of parks and recreation, or a good athletic shoe store.

05 Count on it. Shoot for 135 steps per minute, which is a walking pace of about 4 mph—terrific for a cardiorespiratory workout. It takes roughly 2,000 steps to walk a mile.

06 Listen to your body. If you’re too sore or feel a possible injury coming on, stop. Walking through an injury can only make it worse.

07 Stretch it out. Warm up first by walking slowly for about 5 minutes. At the end of your walk, slow down and stretch for about 5 minutes.

08 Do an “out-and-back.” Walk out your door for 15 minutes, then turn around and walk back.

09 Reward yourself for a week of walking with a relaxing foot bath and or foot massage.

10 Bend your elbows at a 90-to-100 degree angle for a faster, more efficient stride.

11 Start at the end. To keep walks interesting, reverse your usual walking route, beginning where you usually finish.

12 Get enough rest. Take at least one day off from training each week to let your body rest and recover from your efforts. It’s as important to your training as the walking itself.

13 Join an existing training walk or start one of your own. Our AVON 39 Training Walks are volunteer-led, free, open to all and a great way to get in shape to crush your 39.

14 Shine your headlights. Counter the tendency to round your shoulders by imagining there’s a headlight in your breastbone.

15 Train with a buddy whenever possible, or at least notify someone of where you’ll be walking, when you’re leaving and when you plan to return. Always carry money and ID.

16 Build your endurance. Walk briskly for up to a minute, then return to your original pace for a few minutes, then pick up the pace again.

17 Don’t increase your time or mileage by more than 10 to 20% per week.

18 Wear sunscreen. Choose a high SPF. Slather it on, rain or shine.

19 Weather your workout. If cold, snow,or rain threatens to derail your exercise plan, think about what women with breast cancer go through. A little bad weather? That’s nothing.

20 Make sure there’s plenty of wiggle room for your toes to spread out in your shoes.

21 Invest in good walking shoes.Go to a store with a knowledgeable staff that will take the time to help you find the right shoes for your feet.

22 Decrease your pace as the distance increases. On your really long training walk (one day a week) focus on the distance not the speed. Be sure to rest between your longer walks.

23 The uppers of your walking shoes should be breathable leather or a combination of nylon mesh and leather.

24 Buy shoes that are a size to a size and a half larger than your dress shoe.

25 Buy two pairs of shoes, if possible; trade off and break them both in. Each pair of shoes will sustain about 300 to 500 miles of wear.

26 Consider running shoes instead of walking shoes; they provide more support and are designed to sustain longer distances and more wear and tear.

27 Find the right socks. Nothing can ruin a walk faster than blisters (caused by moist feet and friction). Choose a sock that keeps your feet dry and comfortable, and provides cushioning and support. NO COTTON!

28 Eat before you are hungry and drink before you are thirsty. “Bonking” happens when the glycogen stores in your body are completely depleted.

29 Get used to carrying a water bottle on your training walks. If you’re thirsty, you’re already beginning to dehydrate. So drink up.

30 Drink at least 10 ounces of water or sports drink 2 hours before you exercise.

31 2-4 hours before your workout eat a small, high-carb, low-fat meal.

32 For longer walks, pack a snack or two, like a granola bar or banana.

33 Eat 400 to 800 calories at your pre-exercise meal. This will keep you going during a longer workout without making you feel sluggish or full.

34 For training gear, choose loose clothing that permits free airflow. Look for synthetic blend fabrics that wick away moisture.

35 Every mile you walk burns a little more than 100 calories and also builds muscle. Make sure you’re giving your body the fuel it needs.

36 Drink what you like. You’re likely to drink more and avoid dehydration if you like the taste of a sports drink.

37 When training on hills, take short steps and try and stay on your toes, planting each step with the ball of your feet and never on your heels.

38 When walking uphill, your back should be straight. You can lean in very slightly from the hips, but make sure you’re not too hunched over.

39 The tendency to lean back (or try to brake yourself) when walking downhill puts too much pressure on your lower back.