Nordic Walking

Ever seen anyone walking with ski poles?  What they’re doing is something called Nordic Walking.            

Nordic walking began as a cross-training activity for cross-country skiers in the summer.  It has been practices for decades, and for a while was known as “ski-walking”.  It quickly evolved to include backpackers, who could use the poles to lessen the amount of weight on their hips and knees.  It has now been marketed as a way to enjoy a more complete workout from fitness walking. 

Nordic walking is an effective and practical way to exercise, being as easy to do as walking without poles.  It is an exercise that can be done in just about any climate or conditions.  It incorporates more muscles into exercise than regular walking, including large core muscles and muscles of the upper body.  This creates a more complete workout than regular walking.  When using Nordic walking poles, your heart rate is increased when compared to walking at the same pace without the poles, which leads to more calories burned.  Using Nordic walking poles also makes it easier to climb hills.

Another advantage of Nordic Walking is that it lessens the impact that walking can have.  Using the poles takes a great deal of weight off of the joints of the lower extremity, including the hips, knees, and joints.  This can be an important aspect of fitness walking for elderly people, or others that may have a tough time getting around.  Walking poles also provide greater balance than walking without poles. 

Nordic walking poles may look like ski poles, but they do have some important differences.  They are shorter than ski poles used for cross-country skiing, which allows them to be functional.  They are very lightweight, and are usually made out of aluminum or carbon fiber.  They usually have removable rubber tips for walking on cement or asphalt, and small metal spikes for walking on surfaces like sand, dirt, or snow.  Some walking poles are single pieces, while others have a telescoping design that allows for easy adjustment.  Some companies that make Nordic walking poles include Leki, Exel, Keytz, and others.  A set of poles generally runs somewhere between $20 and $150.  They are often sold in sporting-goods stores or stores that specialize in walking and running.

So next time you see some people on the beach or the sidewalk walking with poles, don’t just stare at them wondering what they’re doing…ask if you can join them!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com

Marathon Training?

Thinking about running a marathon?  You’re definitely going to want a plan.  An essential part of running a marathon is the training that leads up to race day.  Whether you are a first time marathoner or seasoned veteran, the 26.2 mile length of the race can be a daunting feat.  The proper training schedule is a must.

            There has been a vast amount of writing on the subject – a search on Amazon.com for marathon training books will give you over two-thousand results.  With so many plans to choose from, how do you know which is the right one for you?      

            First of all, it’s important to recognize whether or not you are a consistent runner before you start training.  Do you run somewhere around 20-25 miles a week?  If so, you should be ready to jump into a more serious training schedule.  If you’re not running at all, or only running once in a while, its important to be able to get up to that 25 mile per week mark.  This will separate you from the less serious runners.  If you have a known health condition, or suspect you may have a health condition that would interfere with running this kind of distance, talk to your doctor before starting any type of exercise program. 

            The next step is to pick a plan that works for you.  Do you want to train alone?  Would you rather train in a group?  Some places may have marathon training groups that start in the spring, leading up to the fall marathon season.  You can check with your local running store to see if they know of any training groups in the area.  If you’d rather train on your own, you can pick up a book to guide you on your way.  Most books offer training programs that run four to six months, depending on the level of runner you are to begin with. 

            While training for your marathon, you’ll generally start out by running around 20-25 miles in the first week.  Many marathon training schedules have you running shorter runs during the week, and saving one day a week for your “long runs”.  These will be the runs that will get you used to running marathon distances.  You may start out at four or six miles as your long run in the first couple of weeks, and slowly progress to longer distances as the training continues.  Eventually, you’ll be running up to twenty miles at a time.  There are very few, if any, marathon training programs that have you running the full 26.2 miles before the race –wouldn't you rather save that accomplishment for race day?

            A training schedule can be a grueling, but the reward at the end is great.  If you’re thinking about running a marathon, think about picking out a schedule that works for you.  If you need help, there are lots of resources, and fellow marathoners are usually willing to lend a hand.  An excellent resource can be a local running store, where the employees are generally trained to provide you with plenty of information.

            Good luck on your training!  You can do it!

Central Florida Foot and Ankle Center, LLC.
101 6TH St. NW.
Winter Haven, Fl. 33881
863-299-4551
http://www.FLFootandAnkle.com