We are officially 18 weeks out from the Challenge Walk MS weekend which means…Challenge Walk MS training has begun! Like the MS Challenge Walk Cape Cod facebook page to get the weekly updates of your training schedule on Training Tuesdays! Post pictures or updates about your training onto the page as well.
Training is such an important element in the preparation for the Challenge Walk MS weekend. Make this a commitment for yourself and reserve time in your schedule for these walks. Don’t forget to check out our Fundraising and Training Guide for 2014 for more tips!
Pre-Walk Warm-Up Routine
Before you start walking, it is important to warm up first. Increasing the temperature in your muscles and joints and increasing blood flow will make you more comfortable when you exercise and reduce the risk of injury.
Below are a few easy warm-up moves that target the muscles you use most during walking. You can do them all in a standing position and the entire routine should take only three minutes.
- Ankle circles. Standing on one foot, lift the other leg off the ground in front of you. Slowly flex that ankle through its full range of motion, making circles with the toes. Do 6 to 8 circles then reverse the direction of your circle and do 6 to 8 more. Switch feet and repeat.
- Leg swings. Standing on one leg, swing the other leg loosely from the hip in a front to back motion. Keep it relaxed and unforced like the swinging of a pendulum. Your foot should swing no higher than a foot or so off the ground. Do 15 to 20 swings on each leg.
- Figure-8 leg swings. Just like the leg swings above, swing one leg from the hip in a front to back motion, but this time, trace a figure-8 with your leg. Your leg should trace a circle in front of the body and another circle behind. Do 15 to 20 swings on each leg.
- Pelvic loops. Stand with your hands on your hips, your knees gently bent, and your feet hip-width apart. Keep your body upright and make 10 slow, continuous circles with your hips, pushing them gently forward, to the left, back and to the right. Then reverse directions and repeat.
- Arm circles. Hold both arms straight out to your sides, making yourself into the letter T. Make 10 to 12 slow backward circles with your hands, starting small and finishing with large circles, using your entire arm. Shake out your arms, then repeat with 10 to 12 forward circles.
- Hula-hoop jumps. Begin hopping in place on both feet. Keep your head and shoulders facing forward, and begin to twist your feet and lower body left, then right, going back and forth on successive hops, 20 times. Source: http://www.pbs.org/americaswalking/health/healthprewalk.html
Thank you all for your commitment to training and towards creating a world free of MS. Let’s get moving!
Aileen is the Development Manager for the Greater New England Chapter of the National MS Society responsible for the 2013 Challenge Walk. She has interned with the National MS Society at the Greater Delaware Valley Chapter with Program Events and is looking forward to working closely with the Steering Committee and Challenge Walk Teams to make this year's MS Challenge Walk a memorable one!