Play Like You Practice

By Stan Diengott

Excellent training programs are often available for people who want to walk a half marathon or marathon. They provide information about shoes, hydration, nutrition, stretching, and the other topics that contribute to a successful result.

Unfortunately, the more we hear, read in books, newspapers, magazines, and on the Internet, the more we’re inundated with an ever-increasing variety of information. We are so overwhelmed by the choices available, that many of us feel confused and as a consequence do nothing. It’s important to believe in a training program whose philosophy you can take to your next race, and not be distracted by all of the other choices.

In competitive sports we say “you play like you practice.” For me, the hallmark of a successful training program hinges on:
1. CONSISTENCY
2. The old KISS principle – Keep It Simple and Straightforward
3. “My immediate goal is not to finish a race. My immediate goal is to get to the starting line.”

Be careful though. Some men have a tough time following the simple philosophy. They tend to injure themselves by keeping the pedal to the metal during training, cross-training, and even recreation. Some women, on the other hand, tend to have fatigue problems that are associated with over-commitment to training, family and friends, work, clubs, etc, which can lead to accidents and injury.

Here are some suggestions to help make your training productive, enjoyable, and how to avoid injuries.

A realistic goal is essential. How often we practice, at what pace, at what distances, and how much rest we need are determined by the goal. If you’re on your own and don’t have a professional program to help (or even if you do) take a look in your favorite bookstore for Absolute Beginner’s Guide to Half-Marathon Training published by the National Institute for Fitness and Sport. It’s a paperback book filled with thorough, but easy-to-follow, information for all levels of walkers (and coaches too) for distances from 5k to half marathon. If walking a marathon is the event you’re training for, Dave McGovern’s The Complete Guide to Marathon Walking is a good source of information for those who just want to finish the distance as well as for experienced walkers who are working on finishing in 5 1/2 hours or less.

Spend time on your weaknesses as well as strengths. People in all sports tend to spend too much time practicing the parts of their sport they already do well, and not enough time on the more difficult aspects. Do you dread hills? Do some easy hill repeats with a buddy.. It’s just a hill. Want to improve speed? Do some interval training. These may require some serious motivation, but there’s a big payoff in the long run.

Use each training walk as a rehearsal for the next race. Experiment with different clothing items, electrolyte replacement drinks, gels, etc, to see what works best on race day. Be aware of your pace in different weather conditions and on different terrains. Keep track of the results. Don’t be discouraged if an experiment fails. Many do. But successful experiments are like finding gold.

Walk with a partner or group that walks your pace or just a bit faster. You’ll surprise yourself by keeping up and you’ll enjoy the camaraderie. It’s also harder to ask a partner to cancel a walk than to find your own excuse to skip practice. If you’re doing interval training to improve speed, you’re more apt to show competitive spirit and extend yourself in a group. Misery always loves company.

Don't have a walking partner during the week? Need some motivation to get out the door and keep moving at a challenging pace? Check out Workout Music and Video at www.workoutmusicvideo.com online or call 800-878-4764 for a catalog.

The amount of rest and recovery you need depends on your age and physical condition. For the average person, walking with purpose three days per week, plus an optional day of cross-training maximizes performance with benefits declining beyond that. If you’ve been training wisely you know that tapering before a race doesn’t lessen your fitness. It actually improves results because it allows the body and mind to benefit from rest and recovery.

With a simple but consistent training program that avoids injury, you’ll be a happy camper, and your races will be rewarding because they’ll mirror your training. Remember, “The race is not always to the swift, but to those who keep on walking.”

Stan Diengott is a San Diego Fit walking coach who has completed more than 100 long distance races.