Entries are pouring in for this year's Cape Times FNB Big Walk on 13 November 2005. The event is an ideal family day out, combining exercise, socialising and fund-raising.
The Cape Times FNB Big Walk caters to all levels of fitness and endurance so everyone can take part and enjoy the scenery of the various routes. In addition, this year's event offers more enjoyment than ever with a carnival atmosphere at the new Rhodes High School / St George's Grammar School finish line where there will be lots of entertainment and food stalls for ravenous walkers at the end of their race.
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There are several routes and distances to choose from, some cater to social walkers whilst others are somewhat more challenging and are intended for serious walkers only. Whichever walk you choose to enter, it is advisable to prepare beforehand, so with just a few weeks to go, Fitness Walker editor, Jill Marshall offers some excellent advice:
Ten tips for walkers
Get motivated. Walking isn't a difficult sport to take up, and you'd be amazed at how effective it is for weight-loss and getting your fitness levels up.
Set goals. Be realistic. The idea here is to start slowly, set realistic goals and work from one achievement to the next.
Eat right. It's all good and well to be putting in the mileage and tearing up the road around you, but it's all in vain if you don't check your plate.
Get the proper shoes. The wrong shoes will cause pain and discomfort in the long run, so make sure you're kitted out in the right pair for the walk.
Take care of your feet. Sore feet will slow down your walking considerably. Walkers spend a lot more time on their feet than the average person. Invest in comfortable, good quality walking shoes. Take it easy and vary the surfaces you walk on.
Stay hydrated. Keep up your fluid intake throughout the walk. Remember, you're already well on your way to dehydration if you feel thirsty.
Bring encouragement. Friends and family are usually the best at urging you on because they love you enough to get up at the crack of dawn on a Sunday morning. It really does great things for you when you think you reached the end and someone suddenly belts out "C'mon! You're looking great! Keep it up!"
Do it in a group. You start out together, you progress together, you win together. Working in a group normally has better results than doing it on your own. Get together with a bunch of like-minded walkers and hit the road in mass. The rest of the group will encourage you to stay with it and support your cause from start to finish.
Cross-train. When training for the Big Walk, add some variety to your walking schedule to avoid becoming bored and losing interest. Swimming, cycling, rollerblading and even a little light jogging are great ways to spice up your walking routine.
Injury. Although walking is an easy low-impact sport, it's not completely injury-free. A walker's most vulnerable areas are around the knees and the ankles. The muscles in your shin area will also feel the strain in the first few weeks of walking (shin splints). Back pain? Straighten up for better posture.
Of course, one mustn't forget that the most important thing is to enjoy yourself. You have already contributed greatly and affected the lives of others by merely entering for this walk. Do your best and good luck!
Throughout the day, there will be refreshment points offering Powerade, Coca-Cola and water along all of the routes. Medi-Clinic will also be providing medical assistance and first aid at frequent points along the way.
For additional information or should you have any queries, please phone 021 685-6551 or visit the website at www.bigwalk.co.za to enter. – (Health24)
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