Eugene walking group


WALKING MAKE POWERFUL WORKSHOP
by Tyler Burgess

Learn good walking form and
technique to walk faster with less effort.

When: Saturday, June 25
Where: Meet at Charnelton Park, on the corner of
17th and Charnelton Street.
Time: 1:00 p.m. to 2:00 p.m.
What to wear: good walking or running shoes.
Maybe a rain jacket.
Fee: $15.

Please contact Tyler by email or call 541-206-841

Create your personal walking program!

A. Create consistency. Start slow. Your body will get stronger with ease if you go slowly.
HELPFUL HINT: Put a big calendar up on the wall and record your time every single day.
GOAL: Walk every day. Add five minutes to the daily walk every three weeks. Repeat until you are walking one hour every single day. For example, 10 minutes a day for three weeks, then 15 minues a day for three weeks, then 20 minutes a day for three weeks, etc., up to an hour a day.

1. If you are INACTIVE, start walking 10 minutes every single day. Look at your watch, go out five minutes, turn around and come back. Walk 10 minutes a day for three weeks, 15 minutes a day for the next three weeks, etc., up to an hour a day.
2. If you are a little more ACTIVE, start walking 20 minutes every single day. Every three weeks, add five minutes to your daily walk, up to one hour every single day.
3. If you are ACTIVE, starting walking 40 minutes every single day. Every three weeks, add five minutes to your daily walk, up to one hour every single day.

IF YOU MISS A DAY, do not make it up the next day. Just continue your regular program.

B. Add intensity. Slowly add intensity so your muscles are not sore or exhausted.
After you are walking one hour every single day for a month and feel comfortable doing so, you may want to add intensity.

1. Once a week, Tuesday, walk ten steps faster one time. A week later, on Tuesday, walk 20 steps faster. Repeat every Tuesday, adding 10 steps each week, up to half an hour of faster walking. Follow this day with an easy recovery walk on Wednesday.
2. Once a week, Thursday, walk up a slight grade, just a small slope. Go faster for 30 seconds the first week. The next Thursday, go faster for 30 seconds two times, slow down to recover between bursts of speed. Repeat every Thursday, adding 30 seconds bursts of speed, up to 12. Follow this day with an easy recover walk on Friday.
3. On the weekend, go for a hike or walk with friends or family. Make it easy and comfortable for everyone.

HAVE FUN!