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? You will get a good workout as well
as contribute to a worthy cause! If you’re planning to sign up for a
walk, here are a few race-day tips to keep in mind:
Before the Race…
-
Dress
for success: Choose a
comfortable race-day outfit made from moisture-wicking fabrics to keep sweat at
bay. Wear a lightweight jacket you can remove and tie at your waist in case of
changing weather. Also, be sure to wear your broken-in walking shoes and
athletic socks to avoid chafing and blisters.
-
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.
-
Enlist a
buddy: Ask a family member or energetic
friend 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…
-
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, enjoy a bowl of oatmeal with fresh fruit or have whole-grain toast
with no-sugar-added natural peanut butter.
-
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 an environmentally friendly reusable
water bottle too in case you get thirsty between breaks or the event you’re
participating in doesn’t provide water stops.
-
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…
-
Stretch
and cool down: Slowly walk around for 5
to 10 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.
-
Rehydrate: Be sure to drink more water after the race.
-
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.
See all South Beach Diet Tips