Training   

Beginner-Walking 2 miles

Beginner-Running - 2 miles

Veteran Running - 5 miles

Plans have already begun for the 2008 Elkhorn Kiwanis Fit For Life Run/Walk. Here are a few tips to help runners and walkers of all age groups and ability levels compete in this year’s event.   

Any exercise program should start with a thorough medical examination. Even if you exercise regularly it is a good idea to have a yearly physical, just to make sure everything is O.K. with your body. 

This time of the year is great for walking. I like to drive a route so I can measure the exact distance. Then when the weather is nice and not too windy, walk your course with a stop watch and see how long it takes you. As the winter days and weeks go by gradually try to improve your time by quickening your pace.     

Try breaking up the monotony. Try wearing your stop watch and walk a non-specific route at the same pace and amount of time it normally takes you to walk the measured route. If you are sore from a walk, either take a day off or do half of what you would normally do. 

Tips for the beginner. Walking three to five times in a seven day span is very good. Then as your fitness level increases, walking some every day is a great goal.  

Be careful and have fun. When running or walking in winter weather be careful on the icy sidewalks and streets. Most of all have fun and do not make the exercise a “job” enjoy the peace and serenity. Let the exercise help relieve life’s stress. 

Also check some of the helpful web-sites listed below for walkers and runners.

Discoveryhealth.com and follow the links to fitness advice.

Active.com

CoolRunning.com