Walk
Write

By Judy Heller

Judy Heller, founder of
Wonders of Walking LLC,
advocates walking for well being and pleasure. Wonders of Walking promotes Walking Events for Walkers by Walkers. Judy Heller is founder and owner of EroFit & Associates, LLC, celebrating Fitness for a Lifetime. Heller offers personalized fitness training and coaching for individuals and groups.
Contact: Judy Heller
at 503-282-1677:
email judy@erofit.com
jheller@wondersofwalking.com

Also visit: www.erofit.com
www.wondersofwalking.com

I only went out
for a walk and
concluded to stay out until sundown,
For going out,
I found
Was really going in.

— John Muir

Listen to Your Body

With this September issue of Walk About magazine, we embark upon the glorious months of autumn, as the summer relays and races draw to a close. This time of bounty is giving way to the brilliance of the reds, oranges, and yellows bestowed upon the fading green foliage of summer. Have you noticed the days are becoming shorter, the temperatures are beginning to fall, and there is a tingling crispness to the morning air? In nature, changes are underway with many lessons above our heads and under our feet. During the fall and winter months, acorns stored in autumn are used to get animals through the cold of winter while plants and grass are working underground to strengthen for spring.

Just as nature is preparing for the spring months, so, too, can you. Fall and winter are the perfect time to reflect on your health, well being, fitness and performance. The body is a complex combination of bones, muscles, tendons and ligaments. It is quite remarkable at adapting to the demands placed upon it.

The body can adapt, adapt, and adapt until it can adapt no more. Have you experienced a foot pain? Knee or hip pain? Back pain? Unless you have an accident, these troublesome aches and pains didn’t just happen, but took time in accumulating and manifesting. If left unresolved, they will probably result in an ‘injury’ or chronic pain sidelining you from your favorite activity — walking. Where the pain or discomfort resides may not be the primary site of the injury. As the song says, the hip bone is connected to the thigh bone, the thigh bone is connected to the leg bone… Do you have any slight discomfort or, worse, real pain which is interfering with your enjoyment of walking?

Discomfort may arise from imbalances in muscular strength, deactivated muscle groups (my favorite is deactivated gluteus — the butt muscle group becomes a cushion), lack of flexibility, structural imperfections (i.e. leg length differences), improper shoes, overuse injuries (too far, too soon, too fast), and repetitive motion, to name a few.

Listening to your body and becoming aware of the signals being sent is significant in maintaining good health. I encourage my clients to take a hiatus from their usual routines and follow nature’s advice:

Take inventory. Take an inventory of where you are by asking, “What have I learned about my body these past months? How am I feeling physically, emotionally and mentally?”

When exercising, it is normal to have muscle soreness that lasts as long as three-to-five days after exercise when you are building up primary mover muscles like the hamstrings (back of upper leg), gluteus (butt) group and quadriceps (thigh) muscles. If you are experiencing discomfort or pain for more three months or more, this is the definition of chronic pain. The five most dangerous words are, “maybe it will go away.” I suggest consulting with your health provider any time you have a pain or discomfort for longer than five days to avoid a chronic pain impacting your walking and general well being.

Identify discomfort. Are you experiencing muscular soreness, connective tissue achiness, nerve sharpness or tingling, or fascia burning?
Seek professional advice. Fortunately, there are an abundance of professionals available to help you resolve body imbalances: chiropractic, naturopathic, nutritionist, podiatry, allopathic health care, acupuncture, massage therapy, physical therapy, fitness/sport specific coaching, etc.

Know your limitations. Keeping a journal is a good way to track your walks , both for training and experience. By taking notes on how you feel, any changes to your routine or shoes, terrain, temperatures and intensity, you will have clues to resolving problems as they arise. When I was training for marathons, I discovered when walking more than 40 miles a week I would get injured. Once I kept my mileage below 40 miles, I stayed healthy.

Maintenance. What did you do and what can you do to take care of yourself?

Your successful fall/winter walking program will consist of a recovery period, building a gradual mileage base in preparation for your new goals, and focusing on walking form or technique. Incorporate resistance training to increase muscular strength; add mobility exercises and flexibility or stretching routines to improve your ranges of motion. Eat a balanced diet of high density, nutrient rich foods, adequate protein, carbohydrates, and fats.

Rest is often overlooked as an essential part of training and health maintenance. Getting eight hours of restful sleep allows your body to cycle thorough its natural healing states and restores full healthy function physically, mentally, and emotionally. If you have trouble sleeping or staying asleep, consider seeking help. Inadequate sleep will not allow for proper tissue repair and can cause excess healing time.

Being healthy and fit is about balance, having fun, feeling good, and achieving your goals.