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Walking Fast Author: Iknoian, Therese. Publisher title: Walking Fast author: Iknoian, Therese. publisher: Human Kinetics isbn10 | asin: 0880116617 print isbn13: 9780880116619 ebook isbn13: 9780585248073 language: English subject Fitness walking, Walking (Sports) publication date: 1998 lcc: GV502.I45 1998eb ddc: 613.7/176 subject: Fitness walking, Walking (Sports) Page iii Walking Fast Therese Iknoian Human Kinetics Page iv Library of Congress Cataloging-in-Publication Data Iknoian, Therese, 1957 Walking fast / Therese Iknoian. p. cm. Includes bibliographical references (p. 169) and index, ISBN 0-88011-661-7 1. Fitness walking 2. Walking (Sports) I. Title. GV502.145 1998 613.7'176dc21 97-38947 CIP ISBN: 0-88011-661-7 Copyright © 1998 by Therese Iknoian All rights reserved. Except for use in a review, the reproduction or utilization of this work in any form or by any electronic, mechanical, or other means, now known or hereafter invented, including xerography, photocopying, and recording, and in any information storage and retrieval system, is forbidden without the written permission of the publisher. Permission notices for material reprinted in this book from other sources can be found on page xiii. Developmental Editor: Marni Basic; Assistant Editor: Henry V. Woolsey; Copyeditor: Jim Burns; Proofreader: Erin Cler; Indexer: Prottsman Indexing; Graphic Designer: Nancy Rasmus; Graphic Artist: Angela K. Snyder; Photo Editor: Boyd LaFoon; Cover Designer: Jack Davis; Photographer (cover): © Tony Stone Images/Brian Bailey; Photographer (Interior): Ken Lee, except where noted; Illustrators: Paul To and Joe Bellis; Printer: United Graphics Human Kinetics books are available at special discounts for bulk purchase. Special editions or book excerpts can also be created to specification. For details, contact the Special Sales Manager at Human Kinetics. Printed in the United States of America 10 9 8 7 6 5 4 3 2 1 Human Kinetics Web site: http://www.humankinetics.com/ United States: Human Kinetics P.O. Box 5076 Champaign, IL 61825-5076 1- 800-747-4457 e-mail: [email protected] Canada: Human Kinetics, Box 24040 Windsor, ON N8Y 4Y9 1-800-465-7301 (in Canada only) e-mail: [email protected] Europe: Human Kinetics, P.O. Box IW14 Leeds LS16 6TR, United Kingdom (44) 1132 781708 e-mail: [email protected] Australia: Human Kinetics 57A Price Avenue Lower Mitcham, South Australia 5062 (088) 277 1555 e-mail: [email protected] New Zealand: Human Kinetics P.O. Box 105-231, Auckland 1 (09) 523 3462 e- mail: [email protected] Page v To my mother and father, Roxy and Richard, for being an unfaltering, two-person cheerleading squad through all the ups and downs, and for always believing I'd make the right choices. And to Michael, for daring to take that leap into the future, and for showing me the true depth of a trusting, honest, and loving relationship. Page vii Contents Preface ix Acknowledgments xi Credits xiii Chapter 1 1 Fast Walking, Fast Results Chapter 2 7 Paving the Path to Performance Chapter 3 19 Walking Technique Chapter 4 59 Walking Workout Design Chapter 5 77 Sample Walking Workouts Chapter 6 95 Training Program Design Chapter 7 121 Sample Training Programs Chapter 8 137 Racing to PR, Racing to Win Chapter 9 161 Keeping Track and Staying Motivated Appendix A 169 References and Suggested Readings Appendix B 173 Selected Sources of Walking Information Index 177 About the Author 183 Page ix Preface I took the back door into walking, not unlike other devout walkers you will meet. Motivation to stay fit with less impact is what attracted me initially. In my teens and through college, I was a dance maniac, gravitating to studios to take jazz and modern several times a week. That led to taking aerobics after college graduation. Knowing I was headed to Europe for school, however, I needed a convenient and accessible form of fitness. Aerobics studios were going to be rare. So I "taught" myself to run. As the books advise, I started with 10 minutes, slowly increasing to about 30 to 40 minutes after a few months. Never did I know how fast I ran. I just ran. About 5 years later, after my return to the United States, my knees started to speak to mejust little twingesand I quit frequent runs, turning primarily to health clubs and teaching aerobics for fitness. I'd heard about walking and its great fitness benefits, so I tried it. Although it felt good, I just couldn't reach the rates of sweat and breathing that I knew and loved from other workoutsuntil I read about race walking and tried the technique. I studied pictures in magazines and experimented with the style along the beaches in Monterey, California. I was immediately sold on fast walking, devoted myself to learning more, and began trying to convince other fitness professionals, such as aerobics teachers and personal trainers, and their students that they too could get a workout from a walk. Alas, I wasn't always successful. You see, that was unfortunately in the mid- 1980s, before most of the public was willing to accept a low-impact workout as good enough, or walking as a real sport or viable fitness activity. I plugged along, preaching the truth of walking every chance I got, often only to small audiences and people who thought a window-shopping pace was brisk. Not one to give up easily, I would bet runners and other very fit people who pooh- poohed walking that if they went for a walk with me they would indeed get a workout. I saw more than a few eyes open wide after a few minutes. Page x Now, there's nothing wrong with slow to moderate walking. Studies show that health benefits are substantial, and I'll encourage any person to do something at any pace rather than nothing at no pace. But preaching a pleasant walk for health is a different topic for a different audience. This book is taking the next step for those who are ready for it. With no training I was immediately able to do an 11-minute mile (which dropped considerably with training), so it was natural for me to break out of that box of just fast walking for higher fitness and to try racing. I found racing and formal training gave some focus to my program. Instead of just working out every day for the goal of, well, working out, I was working out with a goal of doing well in an event next week, next month, or next year. I was challenging myself with every workout and charting gains of time, distance, and endurance. Race walking, too, is where I met what I call my extended familya network of people around the country who understand the joys and occasional frustrations of training and racing at all levels. In nearly any city where I travel for business or pleasure, there are fellow walkers I can call without hesitation for walking information, best routes, club camaraderie, or just a friendly meal. Once you're bitten by the competitive bug, whatever your level, it's difficult to back off. For one, your walking friends won't let you and, two, your quest for personal records, or PRs, is never-ending. I find it a continual source of entertainment that people you pass on a trail think that it's appropriate for runners to go fast, but that walkers should go slow. "It's OK. No one's behind you. You can slow down," I've been told a few times. Or people just ask why bother walking if you're going to go fast; why not just run, comes the question. Well, I say, sometimes you feel like playing volleyball and sometimes you feel like playing basketball. They are both ball sports, but very different, and you wouldn't settle for one when you prefer to do the other, would you? Same with running and walking. Both involve moving in a straight line on both feet, but they are very different, and you wouldn't do one when you like the other better. Walking, you see, is not slow running. Personally, I choose to see the world mainly while gliding through a walk, not bouncing along in a run. I prefer to improve my fitness while also challenging my physical and mental ability to master a special technique. I like doing something fast that also feels like a graceful dance. You too can fast walk and be fit. Page xi Acknowledgments A raft of sports and science professionals lent their ears and expertise as I began in this book to formalize walking workouts and training programsmatching, sorting, puzzling over, and cross-checking the science of running, the science of training, the smattering of research on walking and race walking, and the art behind all of that. Many thanks go to Ron Daniel, past national race walk champion and international judge, for consulting with me on the menu of workouts and programs, as well as reviewing other bits and pieces along the way. He was able to draw on decades of walking experience as a coach and racer. I'm also grateful to Dr. Jack Daniels, renowned running coach, researcher, and an all-around down-to-earth guy, for taking a few moments from his busy schedule to review training physiology as I'd applied it to walking. Appreciation also is given to Dr. Betty Wenz, one of the founders of sport psychology as we know it today, who unwittingly taught me many lessons about dealing with workouts, athletes, life, and the art of balanced traininglessons I have tried to convey in this book. Drs. Cal Caplan and Cathy Inouye served on my master's degree committee, and I thank them for the great support and patience they gave me, as well as for the information they provided me, during the years I spent completing my degree in exercise physiology.
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