You already know that a regular exercise routine plays an important role in helping you reach your weight-loss goals. And since October is Breast Cancer Awareness month, why not participate in one or more of the noncompetitive charity walking events planned in your area of the country? There are several benefits — not only will you get a good workout, but you’ll be contributing to a worthy cause too! If you’re planning to sign up for a walk, here are a few race-day tips to keep in mind:

Before the Race…

1. Dress for success: Choose a comfortable race-day outfit made from moisture-wicking fabrics to keep sweat at bay. Another race-day must: A lightweight jacket that you can remove and tie at your waist in case of changing weather. Also, be sure to wear your broken-in walking shoes and socks to avoid chafing and blisters.

    

2. Create a walking playlist: Design a music playlist for your portable music device to keep you motivated as you walk. Choose songs that will inspire you to walk all the way to the finish line.

    

3. Enlist a buddy: Ask a neighbor, friend, or family member if they’d like to join you in the race. When you make a commitment to participate with someone else, you’re more likely to actually show up and reach the finish line — plus, you’ll enjoy the camaraderie! Keep in mind when choosing a walking partner that it’s best to find someone who walks at a similar pace.

On the Race Day…

1. Eat an energizing breakfast: Be sure to eat a meal up to one hour prior to the start of the race. If you’re on Phase 1, have an omelet with veggies and reduced-fat cheese. If you’re on Phase 2, choose a veggie-cheese omelet, oatmeal with some low-fat or nonfat flavored yogurt, or whole-grain toast with natural peanut butter.

    

2. Take water breaks: Many race events have water stops to help you stay hydrated. Take advantage of these offerings and drink up. It’s smart to bring a water bottle too in case you get thirsty between breaks or the event you’re participating in doesn’t provide water stops.

    

3. Set a good pace: Go at the pace you’re comfortable with. If people speed up as though it’s a marathon, don’t be tempted to keep up with them. It’s best to walk at a safe pace to ensure you make it to the finish line.

After the Race…

1. Stretch and cool down: Slowly walk around for five to ten minutes to cool down after completing the race. Stopping suddenly could cause you to feel light-headed or get cramps. Do a complete body stretch, focusing on your lower body.

    

2. Rehydrate: Be sure to drink more water after the race.

    

3. Congratulate yourself: Completing a walking race is a big accomplishment. Give yourself a pat on the back — and who knows, maybe entering a race from time to time will give you the motivation to keep walking on a day-to-day basis.

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