Week 2: Get Into Gear and Stay Safe

							Now’s the time to focus on getting the proper walking gear. It’s extremely important to choose the right sneakers for your workout. For example, if you’re walking, choose walking or cross-training sneakers; if you’re running, purchase running shoes, which will provide the proper support. Synthetic athletic socks are better than cotton because they wick away moisture and keep your feet dry and blister-free. 

It’s also important to stay hydrated while you walk, so be sure to drink eight ounces of water before you head out and carry a small water bottle to sip from as needed. You may also want to consider investing in a portable music device to listen to while exercising to make the experience more enjoyable. Maybe a fast-paced song will push you to walk faster, maybe a certain upbeat tune is inspiring and encourages you to walk farther, or perhaps an instrumental melody will help you relax. Whatever the case, just be sure to keep the volume low enough so that you can still hear traffic sounds.
When you’re out walking, you should also keep some additional health and safety tips in mind: For example, it’s best to walk during daylight hours and avoid heavily congested areas. If you walk very early in the morning or in the early evening, be sure to wear light-colored clothing with light reflectors so you can be seen by passing cars. Don’t walk in the middle of the road! And, if you are walking with others, walk no more than two across.
The Fitness Challenge: Tell us about your favorite walking gear or purchase new gear if this is your first time starting a walking routine. Did you choose lightweight walking material? What’s your favorite walking gear? Were you comfortable in your clothes while walking? And what safety tips can you share with the group? If you listen to music while walking, post your workout playlist. Write about your experience wearing more comfortable and appropriate clothing when walking, and post a picture of yourself in your favorite workout gear.
Day 2
Warmup:

Start with a five-minute walk at Easy Pace

Interval Walking Challenge:

Walk for 15 seconds at Revved Up 
Walk for 45 seconds at Easy Pace 
Repeat ten times

Cooldown:

End with a two-minute walk at Easy Pace

Day 4
Warmup:

Start with a five-minute walk at Easy Pace

Interval Walking Challenge:

Walk for 15 seconds at Revved Up 
Walk for 30 seconds at Easy Pace 
Repeat 12 times

Cooldown:

End with a two-minute walk at Easy Pace

Day 6
Warmup:

Start with a five-minute walk at Easy Pace

Interval Walking Challenge:

Walk for 15 seconds at Supercharged Pace 
Walk for 60 seconds at Easy Pace 
Repeat eight times

Cooldown:

End with a two-minute walk at Easy Pace

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Week 2: Get Into Gear and Stay Safe