For fitness and fun, you can't beat your own two feet

Tag : walking shoe

"They set their clock by us," said Holly Ledvina of Appleton, whowith husband Charles walks 1.5 miles daily  winter, spring, summerand fall  to and from the Appleton Public Library, where both ofthem work, escorting six to eight neighborhood kids to school enroute.
The pair also picks a different route each evening for another walkof about 3 miles and does as much shopping as possible on foot.
"We've had people ask us if we own a car," Ledvina said.
While few are as devoted to walking as the Ledvinas, the fairweather and relaxed mindset of summer tend to send lots of us outstrolling for fun and fitness. If that's true for you  or if youwish it were  read on for information to motivate and prepare youfor walks that are as pleasant as they are productive. Health through walking
As co-director with his wife, Marsha, of the walking group withinthe PaceSetters of the Fox Cities running club, Dave Kendall has apassion for walking. He first started hoofing it for fitness almostthree decades ago after he discovered in his 30s that his bloodpressure fell in the hypertensive range.
"I had been a high school wrestler so I tried jogging to get backinto better conditioning, but my knees and ankles couldn't take thepounding. I decided to walk daily and started walking to work aswell as with my wife and kids," he said.
Combining what he called everyday simple walking with dietarychanges, he dropped nearly 20 pounds, brought his blood pressureback to normal and reduced his cholesterol.
"Many people look at walking as a sissy exercise," Kendall said.But as a competitive racewalker who often bests runners, andhandily, in the marathons and half-marathons he completes, hedismisses that notion. With walking, he said, "You garner the samebenefits as runners, but it just takes you longer."
Moving your body through a given distance burns roughly the samenumber of calories regardless of pace. That means weight loss ispossible whether you sprint or stroll.
Additionally, a walker can make cardiovascular gains simply bychallenging her heart and lungs for all or part of the distancecovered. Doing so is simple, Kendall said: "Walk at a brisk enoughpace to feel just slightly uncomfortable but not enough to not beable to carry on a conversation easily." Tools of the trade
One of the advantages walking has over other approaches to fitnessis its simplicity. "It's free, and all you need is a pair ofshoes," said Roxanne Ray of Oshkosh, who often walked 9 miles a popbefore taking up running recently.
While you can walk in almost any manner of footwear, those withfitness in mind largely agree that the right pair of shoes makesthe experience much better. Often, that perfect pair isn't awalking shoe.
"I wear running shoes because I run when I'm not pregnant," saidSarah Mooren, who leads a Strollerobics walking class for parentswith their children at the Neenah-Menasha YMCA. "I don't buy themost expensive pair, but I do buy a good name brand."
Peggy Sands, a Darboy resident who walks 5 to 10 miles five times aweek, also opts for running shoes, though for a different reason.
"I've tried walking shoes, and they, to me, are just too stiff,"she said.
Kendall concurs that running shoes are the way to go. Of walkingshoes, he said, "They are too rigid, and they generally are allleather and don't allow your feet to breathe."
He recommends getting fitted at a reputable running shoe store andresearching shoes online to identify models ideal for yourpronation, or tendency to strike the ground with the inside, centeror outside of your heel. Additionally, he encourages walkers to usetwo pairs of shoes and alternate them. "It allows the shoe to dryout," he said.
Another great item to invest in when walking for fitness? Apedometer. Said Kendall, "They are cheap and accurate if set upproperly. I walk 6 or 7 miles each day for the maintenance portionof my schedule, and without a pedometer, I wouldn't have a clue howfar I go."
Finally, the clothing you choose can make walking more  or less comfortable.
"Many people overdress and then end up carrying their clothes onmost of the walk, which is aggravating," Kendall said. "Wear amoisture-release base layer and light layers over that depending onthe wind and temperature." Tips on training  or just enjoying yourself
To reap the most benefit from walking, individuals should do itoften.
"Experts say to target every day or at least five or six days aweek," Kendall said. He recommends 40 to 60 minutes of cumulativewalking daily.
The ways walkers keep their jaunts interesting vary as much as thewalkers themselves.
"We take different routes because otherwise it's really boring,"Ledvina said of the evening walking she does with her husband.
Simply having him along keeps things interesting as well. "Charlesand I can talk, and the whole thing about walking is so we cantalk," Ledvina said.
Togetherness makes walking fun for Mooren, too.
"I don't enjoy running with someone else. I can't keep a pace," shesaid. "But I love to walk with people. I'll walk with a girlfriendand spend some time chatting."
Walking allows you to get to know both people through conversationand places through observation. "It's finding out about things inthe neighborhood and being aware of my surroundings," Ledvina said.
"We personally walk new towns and trails each week," Kendall said."There are numerous trails in the valley as well as diversecommunities and scenery."
Walking alone also has its merits. "When I walk by myself, I listento podcasts and catch up with NPR," Ledvina said.
Sands, on the other hand, tunes in to something different on hersolo strolls.
"I'm not one that has something in my ear. I prefer to listen tothe birds and enjoy nature," she said.
Ray uses walking as an excuse to be outdoors  a pressingtemptation given her home's location on the Wiouwash State Trail.
"I just love to be outside," she said. "Just to take my dog for awalk, I'll go 2 miles."
Whatever strategy you use to up the interest level of your walks,logging your efforts can prove both motivating and helpful. SaidKendall, "I write down the day, miles, activity, where I walked,temperature, wind, dew point or wind chill and make notes of theevent as a learning point for another day."
That, of course, is the goal  to walk another day and another andanother.
"The important thing is to get out and walk every day," Kendallsaid.
Lisa Strandberg: pcfeatures@postcrescent.com