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2000 More Steps Keeps Off Weight

Walkers in Vancouver, WA

How much do you need to walk to lose weight? Walking 30-60 minutes a day can burn the extra calories needed. But watching what you eat is still a big factor.

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Walking Spotlight10

How Fast Should I Be Walking?

Thursday April 28, 2011

walkersWilliam writes, "I have just started fitness walking a couple of weeks ago.  I'm curious as to how fast I should be shooting for?" The answer depends very much on what his heart rate is rather than his speed.

We all bring a different level of fitness to our walking program, and what is an easy pace for one person is a brisk pace for another, depending on their heart rate. And so here is the long answer:

He will need a couple of tool:

You will find that the answer also depends on terrain. William says he was walking on significant hills. You will have a much higher heart rate walking uphill, so you have my permission to go slower.

William doesn't say he is training for a specific target pace for a race. If your goal is to speed up, here are my tutorials:

Photo © Wendy Bumgardner

Walk Friendly Communities Awards - 11 for 2011

Wednesday April 27, 2011

Seattle Space NeedleEleven cities received the inaugural round of Walk Friendly Communities awards for 2011. The awards are made by the Pedestrian and Bicycle Information Center. Cities can apply twice yearly and are rated on their commitment to improve walkability and pedestrian safety.

And the winners are: 11 Walk Friendly Communities for 2011

Going through the awards and why cities won them was very educational to me as a walker. It was pleasing to see the innovative programs that these communities have come up with. It isn't just forcing people onto public transportation. It isn't just pouring more concrete sidewalks. Several of these communities aim to make their sidewalks pleasant destinations with street trees, benches, artwork, and streets developed for pleasant walking and shopping.

While crosswalk safety is a big focus for these awards, I also was pleased to see walk-promotion events such as summer car-free street festivals that make walking fun. Other programs aim towards walking and biking for health, with rewards for putting in more mileage on foot.

Walk Friendly Communities
Photo © 2011

Tinker Bell Half Marathon Inaugural Event January, 2012

Tuesday April 26, 2011

DisneylandRunDisney just announced the Tinker Bell Half Marathon, a women-focused half marathon which will have its inaugural event on January 29, 2012 at Disneyland in Anaheim, California. Registration is now open. The race is open to both women and men  age 14 or more, and runners and walkers who can maintain a 16-minute mile pace.

All finishers will receive a women's long-sleeved t-shirt and the inaugural finisher  medal. Time-based awards will only be given to female finishers and in team categories that include mother-daughter, sister-sister and female-male coed 2-person teams.  Baby strollers and baby backpacks, canes and walking sticks are not allowed, which might limit the participation of some mother-daughter teams.

The race course will go through Disneyland resort and the city of Anaheim, including Disneyland  and California Adventure theme parks. This is similar to the Disneyland Half Marathon.

Walker-friendly? I participated in the inaugural Disneyland Half Marathon. They are very serious about pacing. At several points on the route, if you were slower than a 16-minute mile pace, you were detained and transported to the finish line. I arrived at the finish just minutes ahead of the cutoff time and definitely felt like an also-ran. The race suggests not entering this event unless you have been able to complete a half marathon at a 15-minute mile pace in your training.

The pricing for the Tinker Bell Half Marathon is steep, at $120 per person through June 12, 2011, then up to $130 until September 11, then $140 until capacity is reached. They don't list what the capacity is for the event, but they expect over 10,000 racers. Don't wait, the September Disneyland Half Marathon is already sold out. If you miss this chance, you might be interested in the similar Disney's Princess Half Marathon at Disneyworld in February. It's registration opens July 5, 2011. Or enjoy a night-time half marathon at Disneyworld in October, the Disney Wine & Dine Half Marathon.

Photo © Wendy Bumgardner

Break Out the Walking Sandals

Monday April 25, 2011

FitFlop Hyka SandalDo you wear sandals and flip flops all year long? Or do you wait for warm weather? It finally got warm and dry enough this weekend to slip into sandals to attend a food cart festival. Walking sandals come in all varieties, but for fitness walking or all-day touring, it's best to look for sandals that have a heel strap and good foot support. Without a heel strap, you can't walk properly and plant your heel first. Without good support, you risk developing foot pain. Uphills and downhills become a real problem in sandals that don't have good straps.

Why I Hate Flip Flops


Photo Courtesy of Pricegrabber

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