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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|April 5, 2020
Kidney March Online EXPO 2020Kidney March Online EXPO 2020
April 5, 2020 –
Kidney March EXPO is going ONLINE
Join us for Kidney March EXPO Online! This is the annual kick-off event for Kidney March.
You will get all the info you need to kick off 2020, while helping keep our community safe. Join us for fundraising tips, training tips, a Q & A period, a few surprises, and much more! During this important time of physical distancing, let’s continue to keep our Kidney March social connections strong. Our team will be working hard to make this a fun and interactive event so stay tuned to the home page of kidneymarch.ca for full details of how to join us for “EXPO Online” on Sunday, April 5th.
Kidney March 2020 - Failure is not an option.
This is the 11th year for Kidney March, the largest 100 km walk of its kind in the world fighting against kidney disease and for organ donation. Kidney March is growing from coast to coast. We are thrilled to be welcoming the BC & Yukon Branch again this year, along with the Saskatchewan Branch and the Northern Alberta & Territories Branch who are building teams!
Visit kidneymarch.ca to find out more about the event, our cause, and how you can participate as a Marcher or Crew member. Invite family and friends from across Canada to join you in this unforgettable journey. Funds raised by Kidney March will fuel advances in kidney research and valuable patient programs. Together we can make a historic difference in the lives of the 4 million Canadians impacted by kidney disease.
Contact info: firstname.lastname@example.org or email@example.com | 1.866.956.2724
WHERE: ONLINE - Stay tuned for more details to come!
KidneyMarch.ca • @KidneyMarch 1.866.956.2724
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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.
In this video, ArmaSkin the Anti-Blister Sock, learn about what causes blisters from our supporter ArmaSkin and how to protect your feet with their anti-blister socks, which we carry in the Kidney March Store.
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 Gord’s Running Store.He is also offering a discount of 20% for all Kidney March participants from April 5, 2020 to October 13, 2020.
Gord of Gord’s Running Store, goes over picking the right shoes in the video below. Check out his other video on stretching in the Video Gallery.
Kidney March Photographer, and 9-time Iron Man Paiwei Wei shares his tips and tricks for a successful Kidney March. He goes over long distance walking techniques to help reduce the strain and pressures that can cause injuries.