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Week 1: You learned to stretch.
Week 2: You learned about the right walking form.
Week 3: You learned about shoes and gear.
You learned abdominal and upper body exercises.
Week 4: You learned to measure your heart rate and do walking workouts.

Week 5 - Walking with Others
Week 6 - Walking Events

Day 43 - Blisters!

Blisters
Most walkers encounter foot blisters now and then. There are steps you can take to prevent blisters.

Part 1: Prevent Blisters with the Right Shoes

Ask any walker - blisters are one of our biggest complaints. But are blisters inevitable? Can you really make it through a marathon without painful blisters? Can you survive a multi-day event with intact skin?

Yes, there are ways to toughen your feet and to prevent most blisters.

We'll review the top ways to prevent blisters both before and during your walk.

Tip 1: The Right Shoes

A common source of blisters are your shoes themselves. Everybody has feet of different shapes and sizes, no one shoe will be right for everyone. Getting the right size and shape of shoe can help prevent blisters.

Cause: Taking new shoes out for a long walk. Any pair of shoes may give you a blister in its first few wearings, before your feet and the shoe have grown accustomed to each other.
Solution: Take it slow and short with new pairs of shoes, even the same brand and model.

Build up your mileage and speed.

Cause: Cramped toe box - toes rub against sides or end of shoes. This can even lead to blackened toenails or losing the toenails after a long walk.
Solution: Your walking shoes should have a finger's width of length between the end of your toe and the end of your shoes to allow your feet to expand while walking.
Select shoes of the proper width for your foot so that toes have enough room.

Cause: Seams and the edge of the insole rubbing against foot.
Solution:Change styles of shoes or insoles, but generally the solution will be in lubricating or covering the area that is getting rubbed.

Today's Walk:

35-70 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 44 - Shin Splints

Shin Splints
Muscular pain in your lower legs is typical of people who take up walking, or change their walking form or shoes, or increase their walking speed. Walking is one of the few way ways these muscles get a workout. When the pain comes, slow down till it is bearable. You may need to cut your workout short and slowly build your time up as the muscles strengthen. I have stretches and exercises that can help .Shin Splints

Today's Walk:

40-75 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 45 - Plantar Fasciitis - Heel Spur

If the bottom of your foot screams in pain when you first step out of bed in the morning or after sitting for awhile, you have the chief symptom of plantar fasciitis or heel spur. This is a painful ailment is an injury to the bottom of the foot that takes weeks to heal. It is often provoked by wearing old shoes (over 500 miles or over 6 months) or shoes that don't support or correct for overpronation. There are things you can do to help with the healing, and help prevent it (like retiring those old shoes!) so be sure to consult with your Doctor.

Today's Walk:

40-75 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 46 - Chafing

Skin plus sweat plus rubbing can equal pain. Chafing afflicts men and women, skinny and chubby. There are a couple of solutions. First, lubricate the areas prone to chafing with petroleum jelly or with products such as BodyGlide. Second, wear tight fitting clothing over the area such as lycra shorts or tights.

Today's Walk:

40-75 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 47 - Sprains

Twisting your ankle can cause a painful, swollen sprain. This is an injury to the ligaments. It requires immediate attention - Rest, Ice, Compression, and Elevation. You can help prevent it by wearing well-fitted shoes and replacing them every 500 miles.

Today's Walk:

40-75 minute walk in the fat-burning zone at 60-70% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 48 - Knees
Knees can give you all kinds of problems, from ACL injuries to arthritis to chondromalacia and more. Help prevent knee and ligament problems by having yourself diagnosed for overpronation and getting into the right shoes or orthotics to correct it. Also - get new shoes every 500 miles - old shoes lose their cushioning and gait correction and can lead to injury

Today's Walk:

40-75 minute walk in the healthy heart zone 50-60% of your maximum heart rate. Finish your walk at a moderate pace with 5 minutes of cool down at a very easy pace.

Day 49 - REST DAY

Today's Walk: Rest Day
Are you looking slimmer feeling better? You have done seven weeks of walking time to start enjoying the benefits!

WALK YOUR WAY TO WEEK ONE

MOVE ONTO WEEK TWO!

JOG INTO WEEK THREE!

EXERCISE YOUR WAY TO WEEK FOUR!

Half Way there - Week five

Feeling Great in Week Six

The Inches disappear - Week Seven

Pounds are gone Week Eight

The end is near Week Nine

Success in Week 10 Keeping doing it!