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General Walking Tips
- Always drink water before, during, and after physical activity.
- Dress comfortably.
- Try to exercise with a buddy.
- Be aware of your environment at all times.
- As an extra safety measure, let friends and family know where and when you go walking and when you plan to return.
- Listen to your body's response to the weather.
- Always walk and jog against the flow of traffic.
- Warm-up at a slower pace until you feel your heart rate increase.
- Be sure to stretch before and after physical activity.
To get the most out of your activity, you should walk fast enough to increase your breathing. Pay attention to your breathing. It will naturally quicken, but it should not become uncomfortable. If you begin to experience breathlessness, wheezing, or muscle pain, slow down! If symptoms persist, consult your physician.
Weather Related Tips
 Walking Tips For Cold Weather
Dress and prepare yourself to stay warm and comfortable while walking in cold weather.
What To Wear:
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Dress in layers. Your base layer should wick away sweat from your body to keep your skin dry. If the weather is frigid, long underwear bottoms or tights underneath another pair of pants will keep you warm. Good long underwear pieces are those made from fabrics such as Thermion, polypropylene, Thermax, Thinsulate and silk. Cotton should not be used as it does not wick sweat and will cool you rapidly if it gets wet.
For the middle layer, choose a shirt and pants made of wool, fleece, pile or down. Denim should be avoided as it will retain moisture and cold if it gets wet.
For the outer layer, choose a windproof and water-resistant jacket worn loosely. Running pants made of synthetics that wick moisture will keep you more comfortable in rain and snow.
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If you are walking in a wet or snowy area, invest in a pair of waterproof walking or hiking shoes, or coat your shoes with a water-repellent fabric treatment. Don't wear slick soled shoes if you will be walking on wet or snowy pavement.
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Wear heavier socks or put on two pairs for more insulation. Check that there is enough room for your toes to wiggle in your shoes.
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Wear gloves, a scarf, ear muffs, and a hat to help retain your body heat.
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If walking when it is dark, wear bright or reflective colors and take a flashlight.
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Use lip balm with sunscreen to protect your lips.
Get Going !
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Start your walk into the wind so you will finish with it at your back.
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Use caution when walking on roads as drivers may have more difficulty seeing and maneuvering around you in rain and snow.
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Warm up longer at a moderate pace before gradually increasing to a fast pace.
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Remove layers of clothing as you warm up if necessary.
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Bring a water bottle and drink 8 oz. of water every 15-30 minutes while walking.
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Plan for breaks along the way. Make a note of warm places to seek shelter if needed such as a store, park restroom, or other place.
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If the weather is too bad to walk outside, find alternative walking spots like an indoor track or the local mall.
 Walking Tips For Hot Weather
When the heat is on, you need to properly prepare yourself for walking. Arm yourself with the right clothing, fluids, and knowledge to stay fit and safe.
What To Wear:
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Shirts, shorts, and sport bras made with modern microfibers such as Cool-Max not only breathe, but also wick sweat away from the skin and allow it to evaporate rapidly to help keep you cool and dry.
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Wear light or pastel colors instead of dark colors.
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If your thighs are prone to chafing, choose the bike-style shorts. You may want to layer them under looser shorts. If you use lots of arm motion, avoid shorts with side pockets on which you may jam your thumbs. Running shorts often have a built-in lining so you don't need additional underwear.
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Choose comfortable shoes that fit well and provide an appropriate level of traction for the surface on which you are walking.
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If your walking area does not have shade, consider wearing a hat with vents or mesh.
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Wear sunscreen (SPF of 15 or greater) and lip balm to prevent sunburn, skin cancer and wrinkles. Wear sunglasses that filter UVA and UVB rays to protect your eyes.
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If walking during dawn or dusk when flying insects are most active, consider using an insect repellent with DEET.
Get Going !
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An hour before your walk, drink a large glass of water. While walking, drink at least one cup of water for each mile that you walk. For long walks that exceed 2 hours, consider drinking a sports drink in addition to water.
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Choose a cool time of day to walk if possible and try to select a path that provides some shade.
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Plan for breaks along the way. Make a note of cool places to seek shelter if needed such as a store, park restroom, or other place.
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If you become dizzy, nauseated, have dry skin or the chills, STOP. Get a drink and cool down. If you do not feel better within a few minutes, seek medical help immediately. If you are under care for a medical condition, especially heart or respiratory problems or have had heat stroke previously, consult with your health care provider about walking in the heat.
Weather Related Tips submitted by:
Karen Bellacera, Nutrition Specialist
ViQuest
Warm Up - Cool Down
The warm-up and stretching process are light non-strenuous activities that are used to elevate the heart rate slightly, increase blood flow to the muscles, and promote flexibility.
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Always warm-up before beginning the stretching routine.
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Individuals should participate in 5-10 minutes of light activity (warm-up) before beginning a specific activity.
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The warm-up process should be followed by a total body light, static (non-bouncing) stretching routine.
The last portion of an activity should be devoted to the cool down phase. It is recommended that the cool down phase last the duration of 5-10 minutes. This phase of an activity allows the breathing and heart rate levels to decrease at a slow, but steady pace.
- Begin the cool down process by slowly decreasing the intensity of the workout.
- It is recommended that individuals perform light static (non-bouncing) stretches at the end of the cool down phase.
Warm-Up Cool-Down information submitted by:
Jennifer Lanier, Recreation Coordinator
Pitt County Community Schools & Recreation
The Right Shoes
It is important to purchase a good pair of walking shoes. Many department stores carry a wide variety of walking shoes with different features for different feet. When choosing a pair of shoes for walking or running, considerations to keep in mind include:
- Make sure the shoes fit. Take a few trial walks around the store and again in your home before venturing out. Stores will not let you return shoes that are scuffed on the bottom.
- When shopping for shoes, make sure to take the socks you will be wearing during your walk or run with you to the store. Also, try to purchase the shoes about the same time of day you would normally take your walk. Feet tend to swell as the day goes by.
- One should select shoes that are light weight and breathable with a flexible sole.
- Invest in good walking socks. There are many varieties of walking socks with a wide variety of features.
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