It will probably surprise no one that walking is the most popular fitness activity in America. More people walk for health, fitness and weight management than participate in any other aerobic activity. Walking is relatively inexpensive and can be done most anywhere. It is accessible to individuals having a wide range of fitness levels and it's FUN!

Lots of folks are perfectly content to walk their regular route a few times a week and call it good. But, there is an ever increasing contingent of walkers who are looking for a new challenge. Though 5k and 10k events are fun, more and more walkers are looking to marathons with an "I can, too!" attitude. And, as walkers and runners increasingly view one another as adventurers on the same path, greater numbers of marathon events are opening their courses for longer hours so that all may participate.

So, . . . have you ever wondered if you could walk a marathon?

Most people, barring physical injury or serious illness, can! Over the years, a very wide range of individuals have participated in Women Walk the Marathon®. They range in age from their 20's to their 70's. People come who have been walking a consistent 50+ miles per week and people who are just getting off the couch. I see people in model health and I see cancer survivors, those struggling with heart disease, diabetes or debilitating depression. I see individuals sailing on the highs of life and those coming back after crushing personal crises. Their common link is their desire to accomplish a major physical feat--to walk the 26.2 miles of a marathon course.

S.P.U.W.J.B.W.W., aka "The Society for the Prevention of Using the Word 'Just' Before the Word 'Walking'" It always amazes me to see people sign up for a marathon event on the spot. That's right--no training, any old shoes, after all it's "just walking"! These are the same folks the sweep vans haul limping off the course in droves between miles 16-20. If they finish, most feel as if they've been beaten by a big ole stick for about a week after the event. Do you suppose they think that 26.2 miles is shorter if you walk rather than run?! Go figure!

1. Walking takes time. The average marathon walker will require 6-8 hours to complete the event. At the peak of training, most walkers are spending 4-6 days and 10-16 hours a week walking. If you have a job, a family, recreational commitments, how much time can you realistically add to your schedule in order to train properly? Are you willing to adjust your schedule and possibly give up some activities to accomplish your training?

2. Make your training plan progressive. Start with the mileage you can comfortably complete each week and work up by adding a maximum of 10% of your total distance each week. (Log onto the article "Moving is Basic" and model your training schedule after the pattern of the ones shown there.) You'll want to accomplish a number of walks in the 16-20 mile range in the 6-8 weeks prior to the event. This means you must calculate back from the date of the marathon you are considering to see if a) your choice is realistic in terms of time for training and b) you can adjust your schedule to accommodate the training you will want to do.

3. Different marathons have different challenges. Know something about the marathon you intend to walk. Is it hilly? Humid? Hot? Is it on asphalt? City streets? Forest trails? Will it be at high altitude? Make sure you gear at least a part of your training to the conditions you are likely to encounter. If you train entirely on flat ground for a mountain marathon, for example, you may not be able to finish the event.

4. Use the right equipment. Are you willing to spend $75-120 per pair for the 2-3 pairs of shoes you will need during your training? Your shoes will support your walking activity for approximately 300-500 miles. If you've been wearing yours longer, no matter how good they look on the outside, it's time for new ones.

Go to a reputable store whose staff is trained in fitting athletes for endurance events (these, alas, are rare in most communities). Take your old shoes with you and plan to spend 45-60 minutes trying on shoes. You should have about a thumb's width of room between the end of your longest toe and the end of the shoe. Be certain there is adequate width in the forefoot so that your foot is not pinched. Your heel should fit in the shoe without slipping up when you walk.

Remember: if the shoes are uncomfortable in the store, they won't get better with wearing.

5. Walkers do get injured. Make the effort to get guidance for a good stretching routine and be willing to be as religious about this aspect of training as you are about the walking itself.

Take care of injuries right away. If you're mildly hurt, then ice the injury and either take a few days off from training or modify distance, intensity and difficulty of your training to allow the injury to heal. It is better to lose a day or two of training than it is to push through pain and risk further injury. When in doubt, ask a sports medicine professional. After all, your body, in good working order, is the main tool you need for an enjoyable marathon event.

6. Walking a marathon is different than running one. While your running buddies can be supportive and a wonderful source of inspiration, remember that there are limitations to the parallels between walking and running a marathon. For one thing, walkers require fewer training mile, perhaps because the time spent training is so much greater.

Beware of focussing overly on time/speed goals. No matter what your walking pace, it's going to take you longer to get to the finish line than an average runner. Walkers who press through every workout for speed tend to be the ones who become injured, physically fatigued and mentally burned out.

Walking a marathon can be a fantastic experience. If you have a solid plan, use healthy dose of common sense along with a positive attitude, you'll accomplish your goal. So, . . . what do you say? Do you still want to walk a marathon? Good! Find yourself a knowledgeable coach and go for it. It just might be the adventure of your lifetime!

© 1999. Ellie J. Hodder. All rights reserved.
Reproduction without written permission prohibited.