Walking Tips

by Tom Dooley
National Team In Training Walk Coach and Advisor

Tom Dooley is a former two-time Olympian and multi-national record holder, and participated in the 1968 and 1972 Olympics, representing the United States in race walking.  He won a silver medal in the 1971 Pan American Games, was a member of the National Race Walking Team from 1967-1980 and holds 11 American race walking records.

Dooley became the head walking coach for the Northern California Chapter's Team In Training rogram in 1994. Since that time, he has trained more than 1,100 volunteers to complete various marathons through the Team In Training^® program. Dooley has authored numerous articles on the training and conditioning of walkers.

MARATHON PREPARATION

As you prepare for the big day, the following information and checklist may help them to remember those little things that marathoners may forget - no matter what their experience. The list also is geared for a warm-weather marathon.

Packing list for race day:

• Two pairs of shoes (worn and broken in, at least one pair of which was worn in the longest training walk of 20-22 miles)
  
• Two pairs of socks (those that were worn in the long-training walks)
  
• Team In Training marathon shirt (washed and preferably worn, if possible)
  
• Hat or visor, sunglasses, and, for women, Jogbra (if worn during training)
  
• Additional items: sunscreen, Vaseline, lip balm, fanny pack, antibacterial ointment, bandages, second skin, deep heat Mentholatum, Advil, energy food, carbo-drink or Gatorade, epsom salts (for after the race).

These items can be carried in a fanny pack and used during the marathon. Epsom salts mixed into bath water greatly aid muscle soreness after the marathon.

Body Prep

Use Vaseline on all areas of the body that tend to chafe. Body lotion applied to arms and legs can help retain body warmth, as the morning of the marathon may be cool.

The Start of the Marathon

Most marathons have large fields. Unless walkers have an early start, have your walkers line up at the staging area according to their expected marathon time. This greatly reduces jostling of the slower walkers as faster participants pass them.

POST-MARATHON TIPS

Rehydration

Drink plenty of water following completion of the marathon. After drinking 24 to 32 ounces of water, you should drink a liquid carbohydrate drink (i.e. Gatorade) to make sure you are replacing your electrolytes.

Food

Your body will be able to digest simple carbohydrates such as fruit, pasta, etc. during the first six hours following the marathon. Walkers may experience indigestion if they try to resume an ordinary diet immediately after the marathon.

Rest

Walkers should not attempt to sit down and rest immediately after the marathon. You should walk around slowly and do some light stretching to reduce the onset of cramping and soreness.

Following the marathon, walkers should soak for 20 minutes in a warm (not hot) bath with epsom salts (1-2 cups per tubful of water). This will help reduce overall soreness. Continue drinking water while in the bath and afterwards. Following your bath, you should get some rest before attending the Victory Celebration.

Massage

Getting a massage the day after the marathon will continue to reduce overall muscle soreness. Many hotels offer this service.