Our #1 tip for ensuring you have a successful Challenge Walk MS weekend is training. It may not be everyone’s favorite part, but we promise it’s essential. For the best possible outcome, we recommend starting right away.
We want everyone to feel welcome at Challenge Walk MS, so we’re breaking it down for you with tips from setting up a training schedule to preventing common injuries. You’ve got this — and don’t forget to have fun!
Note: Please consult your personal health care professional before starting a stretching or exercise program.
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How to Train
Training should begin as soon as you register for Challenge Walk MS, but make sure to assess your fitness and choose the right training program.
Training for a long-distance walk requires the practice of what is called progressive overload. The idea of progressive overload is to make your body do just a little more work (that is, a little more walking) than it is used to doing, step-by-step, over the period of many weeks so that your body can gradually and steadily gain fitness.
The goal of Weeks 1-2 is to give your body an opportunity to adjust to consistent walking workouts. Form a habit quickly by walking five times per week. Of course, your initial walks can be very short. With each succeeding week (except for a couple of “recovery weeks”), you do a little more walking than you did the previous week until your body is fully prepared to meet the endurance challenge of walking 20 miles in a day.
Stretching is essential; strength training is strongly recommended; and cardiovascular cross-training is optional, except in cases of injury.
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Training Programs
There are two training programs: Base Program and Challenge Program.
Ideally, walkers will allow themselves 18 weeks to prepare for the challenge. If you complete the 18-week Challenge Program, you will be able to master Challenge Walk MS with energy to spare.
The Base Program is a 12-week program for walkers who do not have 18 weeks available to prepare. It will give walkers just enough preparation to have an enjoyable experience in the event.
Each week the goal is to increase your total mileage safely. This is done mainly by adding one long day per week. For the most part, you should still rest every other day to recharge your body and muscles, but since you’re training for a three-day event, you’ll occasionally do back-to-back long walks.
Speed is not the focus but try to walk a little bit faster one day per week after you’re able to walk the distance comfortably.
Pro tip: Thursday is a good day to pick up the tempo.
Each week may be altered to fit your schedule, but sticking to a schedule is important for optimum training. If you find one week is too difficult, repeat it before you progress. Consult with your physician before making any medical decisions.
Training Calendars
Challenge Program: 18 weeks
Base Program: 12 weeks
Download printable Training Calendar to use as a checklist
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Gear
Shoes
Bad shoes are the culprits of many walking injuries. The average Challenge Walk MS participant will take nearly 100,000 steps during event weekend, so it’s critical to find the right shoes! A lightweight, flexible running shoe with a relatively low heel is the best choice for most walkers.
Pro tip: Track the number of miles you walk in each pair of shoes and pay attention to signs of wear. Replace them frequently. For the event, be sure to wear shoes that are broken in, but not broken down. If pain persists, seek medical care.
Socks
Even with the perfect shoe, a flimsy pair of socks can cause blisters. Look for thin socks made of a wicking material and make sure they fit.
Inserts
If you have shin, knee or lower back pain when you walk, you might want to consider a shoe insert. Inserts are designed to keep your feet in the proper position when you walk and give them better support and cushioning than you’d get from just “sock liners” that come with most shoes. A pair of arch supports will do, but if you really want to treat your feet right, spring for a pair of high-quality inserts available at specialty running and walking stores.
Sun Protection
Be sure to pack a hat with a visor, sunglasses and sunscreen.
Optional Gear
Most walkers like to wear a “fanny pack” to carry lip balm, cell phone, keys, food, etc., and a “hydration belt” to hold water and sports drink bottles.
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Stretching
Stretching should be an important part of your training regimen – it can improve your walking by increasing your range of motion, decrease the risk of injuries and help your muscles work most effectively. Stretching should be done slowly without bouncing. Do a light warm-up of walking or jogging for several minutes prior to stretching.
Hold only stretch tensions that feel good to you. The key to stretching is to be relaxed while you concentrate on the area being stretched. Your breathing should be slow, deep and rhythmical. Don't worry about how far you can stretch. Stretch relaxed and limberness will become just one of the many by-products of regular stretching.
