Q: I am a beginner walker and want to continue during the winter, but I just don’t know how to dress appropriately. I’ve tried layering but get too hot and have to carry my clothes. And what do I wear in the rain? Do I carry an umbrella?

A: Winter walking in the Pacific NW requires ingenuity since it is often fairly mild and wet. First, invest in a good rain jacket that has venting zippers in strategic places like under the arms. Also look for one that is a good length for you. Many jackets designed for runners are waist length. If this is the length you purchase, you will probably want rain pants to go with them so that your back and legs don’t get wet and cold. Rain jackets also come in longer lengths that will cover you at least to a length at the tips of your fingers (women can also shop in the men’s department for longer coats). The longer the jacket, the more you will want a top down/bottom up zipper system so you can stride out.

If the jacket doesn’t have a hood, invest in a waterproof hat with a brim (cap-style hats let rain drip down your neck!). An umbrella is cumbersome and doesn’t allow you to move in your natural walking gait.

Since most waterproof jacket materials are warm, you will want to think about lighter-weight inner wear. Try a long sleeve t-shirt made of a wicking material such as Cool Max. On warmer days, you may even want a short- sleeve shirt. Since you will be generating heat as you walk, start slightly cool so that you don’t overheat by the end of your workout.

In a pinch, don’t be adverse to using a treadmill. Sure it can get a little boring, but the old treadmill is still a better choice than the couch! Remember that January 1 is a half hour lighter than was December 1. Spring will be here before you know it!
— Ellie Hodder

Q: As hard as it is for me to say, I’m about 100 pounds overweight. I know I need to lose the weight, and I want to start walking to help me do it. I’ve been told, however, that I should lose some weight before I start walking. Otherwise, I could injure myself due to the strain the 100 pounds puts on my body. Is this true, or could I start walking now?

A: Start walking now, unless you have a condition that is complicated by physical exertion. Check with your doctor if you are not sure.

Thank you for being direct about your weight as it helps my response. You will feel much better physically and mentally as the weight goes down.

The most important factors to monitor are joint pain during and after exercise and muscle pain. Muscle stiffness is common and should self-resolve within two to three days, but stretching before and after your workout should minimize it. You should not have joint pain or swelling during or after walking.

When beginning your walking program start with the variables of time, pace, and distance that provides consistent measurable progress. If joint pain is present or muscle pain lasts longer than three to four days it is important to temporarily, slow down or shorten the time walking.
— Bryan Baisinger, DC

Q: I just started walking regularly and I’ve noticed some soreness in my shins after my workouts, which has gotten worse over the last couple weeks. What causes this and what should I do?

A: Muscle pain is unfortunately common when starting or significantly changing a walking program. To avoid shin pain, often referred to as “shin splints,” make sure your shoes have adequate support for your specific foot design. Increasing walking time and intensity requires more work from calf and foot muscle tissue, potentially causing overuse symptoms. Stretching your legs after exercise will be most productive since the tissue is warmed up and blood flowing through area will allow the muscles to elongate.
— Bryan Baisinger, DC

This issue’s experts
Ellie Hodder is the founder/coach for Women Walk the Marathon® in its 15th year and Out-of-Town Event Adventures™. Ellie holds a masters degree from the University of Illinois at Carbondale and is an American College of Sports Medicine Certified Health/ Fitness Instructor. To contact Ellie call 503-292-6929 or email her at nwwalk@spiritone.com.

Bryan Baisinger, DC, owner of Clearwater Chiropractic & Massage, brings his 20 years of experience to address your concerns. Graduate of Western States Chiropractic College, trained in Clinical Kinesiology and Still Point Craniosacral Therapy, A.C.E. Certified Personal Trainer, Licensed Massage Therapist. To contact Bryan call 503-279-0205 or email him at bryan@clearh2o.org.