Don’t wait to begin your training. Your body needs time to work its way up to long distances.
Truthfully assess your current condition before you get started. Never do too much too fast, start easy even if it’s just ten-minute walks every other day.
Kidney March is 100 kilometres, 33(ish) kilometres each day. Most of us walk about 5 kilometres per hour. At that pace, with breaks, you’ll be on the road for about eight hours a day. Even if you walk often, you’ll still need to do some extra training. Train on real terrain – on paved paths and hills of all sizes and distances.
Kidney March will be special beyond description, so we recommend you take training seriously. You won’t want to miss a moment of it because of lack of training.
Once you have registered for Kidney March you will receive a Marcher Handbook with full details on everything you need to know about training, stretching and more! Below are quick tips and basics.
We recommend a couple of training walks per week, beginning with shorter distances and working your way up to 30-35 kilometres. Eventually, try to do two back-to-back long distance days to fully prepare.
Training walks are open to all Marchers, Crew, their friends, and family – a great way to be involved and prepare. Don’t see one in your area? Feel free to plan one and let us know. The Kidney March team will spread the word. Follow us on Facebook or join our Training Walks Group for more tips and announcements on training.
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GO AT YOUR PACE
Don’t worry too much about how fast you walk during your training. Walk at a comfortable pace. Don’t ever feel you have to keep a particular pace, or that you have to keep up with others. Kidney March is a walk, not a race. It’s cooperative, not competitive. There will be plenty of people walking at your pace.
Nothing is more important to us than your safety.
- Avoid training alone in isolated areas.
- Find a friend or a teammate who can walk with you.
- Stay alert and aware of traffic. Walk on pathways or sidewalks.
- Participate in organized Kidney March training walks.
- Tell someone where you are going, and how long you expect to be gone.
- Avoid walking at night – if you do, wear a flashing strobe or headlight, and light-colored reflective clothes.
- Carry a whistle.
- Be aware of your surroundings.
- Always carry your cell phone and do not walk in areas without a cell signal.
- Stay hydrated, bring a snack, listen to your body, and rest when you need to.
Stretching – The Kidney March Equivalent of Breathing
Stretch five minutes for every hour of walking. Stretching is essential to enjoying Kidney March, and for your overall health. Stretching prevents soreness and injuries that could put a fast stop to your training. Stretching improves range of motion and decreases joint stiffness.
For specific stretches click here to see a PDF
How to Stretch:
- Warm up first. Slow walk for 5 minutes or walk in place for 3 to 5 minutes.
- Hold the stretch for 15 to 20 seconds.
- Achieve the stretching position gently, NO BOUNCING OR JERKING!
- Only stretch within your limits. If you feel any discomfort, STOP!
- Breathe with slow and normal rhythm.
Gear and Blisters
Blisters are the most common issue on a long-distance walk. They are typically caused by poor-fitting shoes, or a bad shoe/sock combination. Great shoe and sock fit is critical to avoiding blisters. Don’t skimp on your shoes and don’t trust the fit to a generic store. Make the time to see a specialty store for fit and step analysis. Don’t buy bargain socks. Buy some nice formfitting socks that won’t slip down your heel or bunch.
Avoid cotton socks, not only do they cause blisters from sweaty feet, they can also damage your shoes. On Kidney March, and even on long training walks carry two pair of socks per day so that you can change them mid-day.
TEST your gear – clothing, shoes, socks, packs, glide, sunglasses, hats, underwear. Train in what you are going to walk in for Kidney March and learn what works. If you buy new shoes for Kidney March make sure you break them in. You do not want the first day of Kidney March to be the first day you wear your new shoes.
Not sure what you need? Visit our supporters at the Glenmore Landing or West Hills Running Room locations.