How To Prepare To Walk A Marathon - Wellness Sultana

Wednesday, 16 May 2012

How To Prepare To Walk A Marathon

Long term care is an issue that we all have to think about. Some of us may need some assistance as we age, and some of us will even need extensive long term care.

I have 2 Aunts in their 90s. One is 98 and the other is 96. The 98 year old started need some help a couple of years ago and still lives in an assisted living apartment. Her memory and stamina is now failing.

The 96 year old still lives in her own apartment, has some help every morning from a social service agency in her community. They help her to take a bath. The caretaker gives her breakfast and prepares lunch and dinner, which she leaves in the refrigerator. Her memory is as sharp as every!

To keep yourself in the group of people who may only need minimal assistance, you need to stay active. One way to stay active is to set achievable fitness goals like walking a marathon.

Finding the Right Marathon to Walk


The first step in preparing to walk a marathon is to find a marathon venue that has a walking division. The popularity of walking a marathon has led many of the top marathons in the country to offer a walking division.

However, because walking a marathon takes longer than running one, your race is going to start earlier than the runners, and chances are the runners will eventually pass you up as you approach the finish line.

Set Up a Training Schedule


Some marathons provide free training.

  • Check your senior center or park district's programs. My daughter-in-law and daughter joined The Chicago Park District's marathon training program.
  • Go on line to MeetUp.com and search for a walking group.
  • Investigate what is available in your community
  • Start a group of your own.

  • One problem that a lot of people have when they undertake a huge sports challenge is that they feel like they are all alone. Extra support will keep you motivated and keep your training on track.

    For first time marathoners, the goal is usually just to finish the race regardless of time. However, nearly all marathons now have a time limit for finishing the race. Because of this you need to train so that you can complete the marathon course within the allotted time, which is usually between five and six hours.

    Generally, it is recommended that you spend six months training for a marathon. This will give you enough time to build up your endurance and your race strategy. The frequency that you train will depend a lot on your schedule, but you will want to spend between four and six days a week training.

    Injury Prevention


    Since the ultimate goal of walking a marathon is to improve your overall health, you want to do everything in your power to prevent injuries. The first way you can prevent injuries is by wearing the appropriate foot wear and clothing for your sport.

    You will want to be professionally fitted with long distance running shoes, you will need water wicking clothing, sunglasses and a hat to protect your scalp and face from sunburns.

    Another way to prevent injuries is to stretch properly before and after your workouts.
    Finally, you need to fuel and hydrate your body sufficiently for your sport.

    The amount of long term care that you will need in the future depends a lot on what you do right now. You can reduce the chances that you will need a lot of LTC by taking advantage of Spring sports activities and by minimizing the hazards in your home.

    There is an old saying, "If you don't use it, you'll loose it!" Staying active and healthy is important for seniors, so learn more about living a senior citizen's healthy lifestyle. Join in the conversation and share your experiences at Our Seniors Citizens Blog.

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