Nordic Walking
Nordic walking is fun, easy to learn and really enables you to work out at your own pace and enjoy striding out. Please see the Nordic walking site for further details on how to join up and take part in a local event or activity group and click here for our Nordic Walking download.
For 2008 Great Scottish Walks is pleased to announce they will be working with Tracy Griffen. Tracy is a respected personal fitness trainer who as well as holding classes across Edinburgh and Scotland at a number of venues also offers workplace workouts. www.tracygriffen.com
Tracy featured as one of six of the best trainers in the UK in the March 08 Harpers Bazaar magazine.
Click for larger image
We are delighted that Tracy has designed a bespoke training plan for the Great Scottish Walks and will also be providing a warm up for walkers before the Great Scottish Walks at Edinburgh and Glasgow.
Congratulations on making the decision to take part in the Great Scottish Walk. Not only have you
committed to raising money for your favorite charity, but you have also made a promise to yourself to
be in great shape to complete the walk.
Preparation is key to any success, and so here is a training plan to help you get in shape
and feel fabulous. As with any exercise program, please only do what you feel able. This
programme develops your fitness in stages, and the earlier you start preparation the
better.
I have developed this training plan for those doing the 6 mile walk (which is 9.656 km, or
about 10km). It is important to walk regularly throughout the week for your general
fitness, as well as for preparation for the Walk. Just 30 minutes of pulse-raising exercise
three times a week will help combat nasty heart diseases and keep you limber. Even more is
better, but remember to check with a health professional if you are unsure about starting on a
fitness programme. A drink bottle and comfortable pair of shoes are all you need to get going.
So, let’s go!
Lifestyle aspects you may like to consider:
- Get in the habit of carrying a bottle of water around with you. Staying hydrated is essential for
any exercise programme. If you carry it around you are more likely to drink it!
- Ensure you eat a good breakfast every day – to boost your metabolism and give you energy
throughout the day.
- Do regular training every week. You are more likely to injure yourself if you leave training to
the last minute. All fitness training takes time, so enjoy the process of preparation. Chart your
progress in your diary or on a wall calendar – mark the date of the walk and plan your
training as per plan below. Start gathering sponsorship now to motivate you.
How to Walk More, Regularly:
- It’s an old one, but a good one. Get off the bus a stop or two early on your way to or from
work. Perhaps your work is within walking distance.
- Use music to motivate you – make a play list of your favourite tunes for your walk.
- If you already walk to work, then time yourself and try to increase your pace.
- Try walking different paces up and down hills and find out what works for you.
- Go for a walk at lunchtime. Partner up with someone from your work and explore the local
area. If you discover a good walking circuit, share it with your colleagues.
- Volunteer for running errands at work. Too often this falls to the office junior, but could you
benefit from the extra exercise? You will come back to your desk with the cobwebs blown
away and better able to concentrate on your work.
- Plan weekday walks. Perhaps promise to walk to work on Monday and Wednesdays to start
with, and build up from there. Try not to let the weather put you off – quite often it’s not as
bad as it looks.
- Get family and friends involved. Doing increasingly longer walks on the weekend is an
integral part of this programme. Ask your family to come along and make it an outing. If you
have wee ones, perhaps they can ride their bicycles.
- Reward yourself. If you enjoyed preparing for the Great Scottish Walk, perhaps treat yourself
to a new pair of trainers and keep the walking going…
Tips to Remember
- Start slow and then speed up if you wish. It’s important to warm up by starting slow, and then
when your body and muscles are feeling warm (after about 5 minutes) you can then speed
up and lengthen your stride.
- Be sure to have a few rest days each week, and look forward to the days that you are
exercising. Every body needs a break to recover from any increase in activity.
- Use your arms when you are walking, swing them in the direction you want to travel. You can
carry small water bottles if you’d like to add some arms weights, but work up to it.
- Think about keeping your tummy tucked in as you walk along. This will help prevent injury to
your back by engaging your ‘core’ and give you a trimmer profile as a bonus.
- You can train on a treadmill if the weather is awful. Try experimenting with different inclines.
- If you are a dog walker, take your pooch for a longer daily walk and build up from there. Your
dog will thank you for the extra exercise!
- Cross training involves doing different exercises to maintain your fitness. You can incorporate
exercise classes, cycling or swimming into your programme to maintain your aerobic fitness.
Or try yoga and Pilates to help with your flexibility and range of motion.
If you are preparing for the Glasgow Walk on 25th May, start this programme no later than April 14th.
For the Edinburgh Walk on 22nd June, start by 12th May. It is ideal if you start even earlier as the more
time you spend preparing, the more likely you are to enjoy the day!
Week 1
2 shorter walks during the week (i.e. to and from work, or lunch time walks)
2-3 mile walk on the weekend
Week 2
At least 2 shorter walks during the week (i.e. to and from work, or lunch time walks) - Aim to walk
every other day throughout the week
3-4 mile walk on the weekend
Week 3
At least 2 shorter walks during the week (i.e. to and from work, or lunch time walks).
4-5 mile walk on the weekend
Week 4
At least 2 shorter walks during the week (i.e. to and from work, or lunch time walks)
4-5 mile walk on the weekend
Week 5
At least 2 shorter walks during the week (i.e. to and from work, or lunch time walks)
Try a long walk on the weekend (6 mile)
Week 6 (end of which is Walk)
You should be prepared and raring to go.
Do a few short walks through the week, but don’t push yourself. You don’t want to injure yourself prior
to the big day. Plan ahead for the Great Scottish Walk, and imagine how good it will feel to finish!
Eat a good meal the night before the Walk and have an early night. On the day, a good slow-burning
(porridge, wholegrain bread) breakfast and plenty of water before the walk will ensure you’re
adequately fuelled. Enjoy!
If you would like your own personalised fitness training, please contact Personal Trainer Tracy Griffen
on 07743 741 088, see www.tracygriffen.com or email getmefit@tracygriffen.com. Tracy publishes a
free monthly fitness newsletter, please email her with ‘Subscribe’ in the subject line to receive it.
Tracy also runs DIY Fitness, a six-week fitness programme for small groups aimed to get you on the
road to fitness. Beginners welcome!
(c) Copyright 2008 Tracy Griffen
(The Legal bit) DISCLAIMER : Remember to check out any changes you wish to make to your diet or exercise routines with your doctor especially if there's any doubt about your health or the suitability of the program for you. BE ESPECIALLY CAUTIOUS IF YOU ARE PREGNANT. We only provide information for general educational purposes and not advice and we do not accept liability for any use you make of the information provided - you must determine with the help of your own professional advisers if the information is safe and applicable to your circumstances.
