gearing up

All right Racers--
The Komen Fitness Training Program starts this coming Monday, Sept. 7, at 6:30 pm. It will be at War Memorial Stadium. They've asked, if you have registered to train, to come a little early to turn in your waiver sheet and get your wristband. I've pasted below the tips from Komen for making the training easier and more comfortable.
Happy Trails!
Judi

Susan G. Komen Race for the Cure
Get Fit for the Cure Expectations and Tips
What to expect from the clinic
The clinic will begin the week of September 7, Monday, and will meet twice a week through the week of Oct. 15, 2009
Meetings days will be Mondays and Thursdays from 6:30 to 7:30 at War Memorial Stadium.
The sessions will start with a few minutes of instructions, tips and speakers on occasion. This will be followed with stretching exercises. We will start with 5 minutes walking to warm up and then go into our training program for each group. The program will last about 30 minutes, followed by cool down stretches. Plan to be there for an hour to an hour and 15 minutes at the most. You are then free to leave after the cool down, or if you have questions, the leaders will be available at that time to answer any questions or concerns you might have.
You can expect to have some pain and discomfort at first, especially if you are a beginning walker or runner. This is normal so do not let this stop you from coming to clinic sessions. You may possibly have shin splints at first, also. Your body is using muscles that you have not been using and it will hurt some, but it will go away after a few sessions. If you are already a walker and are in the beginning running group, you will probably have some pain at first because you are using different muscles to run. You need to walk or run through it, which will help to strengthen the muscles and make the pain stop. If your pain continues, even when you are not walking or running and does not go away, then you should mention this to your leader to see if there is something else going on and may possibly need to see your Doctor.
Tips to help you through your training session:
Necessary equipment
Shoes: You should have your running or walking mechanics analyzed before you purchase shoes to make sure you get in proper shoe for your arch type and running or walking style. A specialty running store's staff should be able to watch you run or walk to determine your type and running or walking style. Do not choose your shoes based on looks. The proper shoe and fit is first priority. Your running/walking shoe should be 1/2 to a full size larger than your street shoes.

Socks: You should get socks that have the moisture wicking materials that will bring the moisture to the top of the sock so it can evaporate. Cotton socks start rubbing and cause friction that can cause blisters when they get wet.
Bras: You should have a good supportive sports bra that eliminates bounce when you walk or run. While in the dressing room, jog up and down to see if most of the bounce is eliminated.

Other things to make running and walking more pleasant:
These are niceties that you can reward yourself with as you reach certain goals.
Tops and bottoms: It is best to stay away from cotton as when it gets wet and heavy it can cause chaffing. You will stay warmer in the winter and cooler in the summer is shorts, pants, tights and tops that are made of moisture wicking materials such as coolmax, dry it, dry release, etc. These should be worn next to your body so they will bring moisture to the top of the shirt over the technical shirt and it will take the moisture to the outer layer, keeping you dry and warmer. The technical clothing is more expensive, but it lasts forever.
Headbands and Gloves: These are items that will also help to keep you warmer in colder weather. It is better to get these in the moisture wicking material as when you and your hands sweat, for example, your hands will be wet and they will get cold if the material does not wick away the moisture.
Reflective Clothing: It is most important to wear some reflective clothing or vest or safety lights when running or walking in the dark so that cars will be able to see you. You should also run or walk facing the traffic.
Identification: Do not go for a walk, especially alone, without having some type of identification on you in case of emergency. There are dog tag type IDs that you can wear or fasten on your shoes that work well for runner and walkers.