It’s never “just walking” at WoW Power Walking. Eight years ago when we started training people to take their walking to a new level – a workout level - we had a vision for helping people achieve goals of marathon proportion! What we’ve learned is that walking is complex. Yes, if it were simple, you’d see more animals doing it! Even the most unfit people walk every day, even if it’s just from the couch to the fridge. This, combined with the fact that most of us have been walking continuously since the time we were about 12 months old, means the neuropathways that have developed to send walk instructions from brain to body are well developed – well trod so to speak! Patience, time, and effort are necessary to develop new neuropathway circuitry that allows us to become fit and fast walkers.
Looking at the posts of WoW Power Walker results from events in May alone – Sporting Life 10k, Mississauga 10k and Half Marathon, Great Wall of China Marathon, Cleveland Half and Full Marathons, Ottawa Half and Full Marathons, Toronto Women’s Half Marathon - we are impressed and amazed at the times and placing of everyone. At the Ottawa Full Marathon Coach Jill, Kerry, and Jay placed 1, 2,and 3!! In the Mississauga Half Marathon everyone could be found in the top half of the fleet.
These results speak to the efforts of coaches and walkers alike! We’re all committed to excellence here. We not only walk the WHOLE WAY, we walk OUR FASTEST the whole way. We’re all regular people just being the best we can be at this walking thing. We’re proud to say that we believe each of you leaves a piece of yourself on the race course on race day and we know that, at the end of the day, the satisfaction that comes from that effort is worth more than any medal you receive.
Strength tip :: Good power walkers will land with their front leg straight. Really good power walkers will maintain that straight leg for as long as possible to maximize the propulsive power of the glute muscles and to extend the lever for the toe push-off. Even if you’ve been training for many years, it can be difficult to maintain a straight leg through the walking gait. Here’s an exercise that will help. Using a figure-eight shaped toner, attach the end to a banister or post. Facing the banister or post, insert one foot into the other end of the band and place it around the ankle. Still facing the post or banister, hold yourself lightly, maintaining an upright posture. Push the leg in the band directly behind you keeping a straight leg. As you come to the end of the range of motion on this hip extension, hold the foot and press the heel down toward the ground so that you are effectively straightening the leg as much as possible. Repeat 6 – 8 times. If you can repeat more than this, switch to a more challenging band. Repeat on each leg two times. For a video demo of this exercise visit our blog!
Nutrition tip :: Many of us power walkers rendezvous at coffee shops. Did you know you can ask for drinks at Starbucks to be half sweet? Did you know you can order “short” as the smallest size at Starbucks? Did you know that milk is considered one of the best after-workout foods? The body metabolizes its protein very well if consumed within 30 minutes of the end of your workout. Did you know that mangos have a higher potassium content than bananas? Starbucks, Timothy’s, Second Cup, Williams Coffee, and many independent shops have mango or banana fruit smoothies or juices! And look for edibles with oats. Oats are high in protein and can lower the glycemic load of baked goods. Yes, you can make every calorie count even at the local coffee shop.
Training :: Summer is a few short weeks a way - a few short weeks filled with long days! Train with us during some of the best weather of the year. In Oakville we’re offering our popular “peripatetic” classes starting in July. Walking Strength and Balance continues in High Park and Oakville. Don’t get to September and wonder what happened to your good intentions to stay in shape over the hot months. Remember that if there is a group of you with a specific goal in mind, we’d be happy to arrange a specific class and/or workshop for you!
New to Burlington! Jill will be leading a Level 2 course on Monday evenings along the Burlington waterfront trail. We’ve had many people who live in Burlington take our Level 1 course in Oakville, now is your chance to catch up on some great workouts closer to home. And, for others in Oakville or Hamilton, it will be worth the drive to walk some new scenery.
If you are away for a good part of the summer – get a copy of Lee’s DVD-CD Simple Secrets for a Great Walking Workout. The DVD has short 2 minute chapters reminding you about good walking form and there is an audio CD featuring 30-minute and 50-minute walking workouts with speed intervals and tips on form. The workouts can be downloaded to an ipod or mp3 player.
Words to walk and live by . . .
I wonder what it would be like to live in a world where it was always June.
–Lucy Maud Montgomery, Canadian Author |
View from the Back
By Janet Cawley
Depression provides me with both challenges and opportunities.
Five years ago, I discovered WoW Power Walking. I'm not being melodramatic - but it is dramatic - power walking improves my day, my life, and my outlook on my life.
Unfortunately, I still spend many hours or days in deep sadness and virtual paralysis. My body feels leaden. Movement is unbearably slow and it's virtually impossible to try to think smartly and move quickly. I feel nothing but overwhelming, plodding effort to process thoughts and perform the easiest of tasks. With my depression comes blindness as to what may help jolt me back to very achievable self-esteem.
To have someone listen to my fears, doubts, anxieties and uncertainties is a very important start to overcoming depression. I used to think this is the only step to take. Then, I learned this is a good first move, but by no means the end of my need for help.
I was involved in very few sports in my early life. Unfortunately, the lack of activity squelched the excitement and joy of my body’s ability to work at its maximum ability. Power walking makes me feel strong and "grounded" in a way that I don't feel when I spend too much time ruminating about the what ifs, the buts, and the I cant’s.
I'm not saying that because walking makes me feel great, it's easy to train and get to class. It can be very, very hard - even with the teeny voice in the back of my brain prodding Go. Go. My depression attempts to defeat me with extreme fatigue and crippling doubt. I may as well stay home. I'm too tired. I'm not getting faster. What's the point?
Well, the point, for me, is to get out. The point means doing it, and being successful...simply by getting out. I need to trick my tricky mind to go for walks.
I set out my clothes the night before. I LOVE my WoW gear: I consider the items parts of my super hero uniform...I am capable of anything! I try to find a partner or two to walk with, increasing my sense of responsibility, my chances of walking and completing the training. I make appointments for after my walk, prompting others to ask about my workout. I arrange to have good friends call me before class to say, "Hey! Will I see you this morning?"
Knowing, and observing how confident and happy I feel after completing races, even my non-walking friends strongly encourage me to participate in events. They ask me how things went and watch me, forgetting my anticipatory anxiety, beam when talking about my participation.
It is only fair to say, that even with these supports in place I am still not able to always get walking, and dealing with the resultant guilt is not easy. I'm not a pious, sanctimonious know-it-all; in fact, I am often blind-sided by fear and anxiety. I will struggle with the on-going challenge to get walking and I will take joy when the WoW superhero in me "gets outside"!
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Photo contest :: Where are all the budding photographers? We’re looking for your photo to feature on our homepage. Inspire a few walkers with your walking gym.
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