Gearing up for the walkathon

In its short history, the Malta Walkathon has grown at an impressive rate from 200 participants in 2010, to 500 in 2011.

Indications show that, as with the Marathon and Half Marathon, the third Malta Walkathon is on course for another record entry next month.

The Walkathon follows the exact route of the Half Marathon, only the start is earlier to allow participants to have more time to reach the finish before the 13.00 time limit. The same water, Powerade and sponge stations serve the Walkathon participants.

This event was established to encourage more people to lead an active life.

Many fitness walkers would be tempted to try the half marathon, yet they may feel unsure with regards to their preparation or even if they are fit enough to go the distance.

In my opinion, anyone who has already participated in the Walkathon and finished in under three hours should try the Half Marathon. If you have applied and want to change, just send an email to info@maltamarathon.com before January 15 and ask for the alteration.

Anyone who can walk at least 60 to 90 minutes, say three to four times a week, still has time to build the fitness required to run the 21km distance in around four hours.

With a goal in mind, a new year resolution can be made and kept. All it requires is commitment, willpower and, possibly, a slight change in training and eating habits.

It is not easy, I know, but as a runner myself, I can only vouch that upon reaching that finish line, the satisfaction is so gratifying that whatever happens once the event is over is then but another matter.

Training for the walkathon is easier than preparing to run the distance, the amount and the intensity level is less. Training, therefore, is to focus on endurance.

Last month, I outlined a schedule designed for runners to complete the half marathon within the time limit of three hours. The schedule for the walkers is not much different, simply more minutes of practising is required in order to achieve the target.

The longest walk is on Sunday, preceded by a shorter one on Saturday, a day off on Monday, a short walk on Tuesday and another longer work-out on Thursday, with rest days in between.

You can also go for your long walk on Saturday, or any day convenient for you, so long as you remain consistent in your training.

The longest walk of three hours is done three weeks before the event and this is enough to get you to the finish line in time.

I shall keep you posted with the final preparations later on.

In my previous article, I mentioned how important a well-balanced diet is to remain in good health. This applies to everyone, walkers, joggers and runners alike.

Fuel, coming from two major sources – carbohydrates and good sources of fats (like avocados, nuts and fish) – is one of the most important changes to be made to go the distance.

The good news is that everyone has adequate fat stores required for long distances, but for fat to be burned for fuel there is the need to have carbohydrates available as well.

‘Hitting the wall’ happens when the body burns off its available carbohydrates and cannot make use of fats in store.

Meanwhile, a good, decent pair of running shoes is a prerequisite in order to avoid in-juries. Having a midsole which provides cushioning and stability determines when it’s time to change.

Ideally, a runner should opt for a new pair within the 800km limit. Running or walking in worn-out shoes can lead to muscle fatigue and pain in joints, shin splints and knees.