Winter walking tips. Winter walking presents us with three serious challenges: cold, ice and darkness. The cold is easily managed by dressing properly. You’ve heard it before and it bears repeating – layers are essential. Lots of thin layers keep you warmer than one heavy layer because the air trapped between these layers of thin clothing will heat as your body heat moves away from your skin. To make this layering work even better, you need to wear wool or synthetic fabrics that wick sweat away from your skin. Dry air works as an insulator. Water (read sweat) does not. Know the “feels like” temperature that includes humidity and wind effects and use the attached helpful chart to know how many layers to wear, understanding that each individual will have different tolerances to the cold. Don’t forget that if you have ANY exposed skin it should be covered in a layer of cream that contains no water – Vaseline® and shea butter are good examples. Creams that contain water will freeze on your skin and encourage frostbite.

WoW Power Walking® coaches are
proud to wear New Balance shoes.

View from the Back by Janet Cawley :: Over the holidays, I took advantage of each invitation coming my way from friend, neighbour and relative to enjoy a chat and possibly a lovely meal including smuggled left-over goodies. I gave myself some "calorie leeway" and now my dog is fat.

During one visit, I was discussing possible topics for this piece. My next-door neighbour suggested, laughingly, that I write, "Take your New Year's resolution and run with it." I was shocked at the loudness of my escaping gasp. Directly upon the heels of that horrified response, I defensively blurted, "We don't run, we POWER WALK." In an effort to calm me, a festive cookie was thrown in my direction. After a few deep, soothing breaths and storing a pocketful of shortbread, I headed home, musing about the uniqueness of our sport. When I began power walking, even my mother - my own flesh and blood - said, "Is that where you do the funny thing with your hips, like in the Olympics? That's just plain weird."

Recently, I have noticed that we are becoming more and more recognizable on the streets and in races. I’m seeing more people with terrific posture, the distinctive arm motion, the effective short stride and even slight "funny, weird, hip thing" of a well-trained power walker. It’s wonderful to witness. As the weather gets considerably more challenging than even a few weeks ago, everyone doing any activity outside deserves credit. I intend to do the right thing by my dog and save him from our holiday eating – no matter how cold it is outside.

For my dog and for me, I want to realize a single resolution this year. After I bundle up in my wick-away garb and slather protective ointment on my face, I'll head to the park, practice my finest power walking form, and encourage myself to 'Walk on, Rabbit, walk on.'

Ice is tricky, especially when it is hiding under a layer of snow. Yaktrax® or some other ice-gripping device on our shoes can definitely help but they are most effective on slick hard packed snow. Reminding ourselves to maintain a short stride as that front foot lands will also help to remain stable over our centre of gravity and it is, more generally, an important part of good fast walking form. While we may be slowing down as we walk during the slippery season, it’s good to know that we can reinforce excellent walking technique. Remember, just like you, cars have less control in slippery conditions – walk defensively.

Finally, let’s talk about darkness. Many of us will train in the dark. Reflective tape on the outermost layers of clothing is a minimum. Lights, front and back are best. Flashing lights are the best of the best. Even if you wear a 24,000 watt search light strapped to your forehead, cars making right turns around a corner which you are approaching from the other street may not see you until it is too late. Please be aware of dreaded right-turn situations and walk to proactively avoid a potentially dangerous, if not fatal, accident. Move to the sidewalk as you approach the corner, or, if there are no cars coming from behind you, move to the opposite side of the road walking in the direction of traffic.

Group walk. In our last two newsletters we mentioned a coffee and muffin walk on February 7. For several reasons we have changed this event to a “group walk”. We will meet at the wonderful Balzac’s coffee house in the Distillery District and we will walk from there. The Distillery District has plenty of parking and is easily accessible from the Gardiner and DVP (about 25 minutes from Oakville, 15 minutes from North Toronto and High Park). Public transit is also easy. We will provide maps via email prior to the event, so if you want to join us, let us know how far you want to walk and we will send you a map. We will gather back at Balzac’s for whatever captures your fancy from their menu (they accept credit, debit, and cash). Balzac’s offers wonderful specialty coffees, biscuits, and sandwich wraps. The area is great for walking. If you would like to join us, please RSVP with the distance you are interested in walking. Lee will be there for sure and likely several other WoW coaches.

Class notes. All the WoW Power Walking classes start this week. Phew - a reprieve from all that eating! Please note that if you know someone who wants to get involved with walking, our level 1 classes in Oakville and Toronto start this Saturday and next Wednesday evening in Hamilton (Westdale). Special “heads up” to Toronto walkers, Vera will be teaching an evening Level 2 class in the Bloor West Village area at 6:30pm starting January 6. Finally, for Oakville and Toronto Saturday morning walkers who do not want to work solely on hill training, there is a 7:30am class in Oakville and there is a 9:30am High Park class that will offer lots of training on flat ground.

Words to walk and live by . . .
We are new every day
– Irene Claremont de Castillego,
Jungian psychologist