Training
100KM – We Know You Can Do It
Start Now
Don’t wait to begin. Your body needs time to work its way up to longer 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 total. 85km to complete before hand and 15km on the route. Even if you walk often, you’ll still need to do some extra training for the 15km day. Train on real terrain – on paved paths and hills of all sizes and distances.
Kidney March will be special so we recommend you take it seriously and make a walking plan. You won’t want to miss a moment of it.
Once you have registered for Kidney March you will be added to our newsletter, receive your package, and get access to your Marcher Manual with full details on everything you need to know about training, stretching, walking groups, and more! Below are quick tips and basics.
Training Plans
We recommend a couple of training walks per week, beginning with shorter distances and working your way up to 15 kilometres.
Training walks and KMGuided walks are open to all Marchers, Crew, their family, and friends and are a great way to be involved and prepare. Don’t see one in your area? Feel free to plan one and let us know. Kidney March will help spread the word. Follow us on Facebook, join our Training Walks Group, and keep and eye on your email inbox for more tips and announcements on training and official organized group walks.
What are Kidney March Kilometre Guides (KMGuides)?
For those who need a bit more motivation and community support to complete their initial 85kms. KMGuides are a group of experienced Kidney Marchers who will plan 1 walk each per week for 10 weeks in July and August leading up to the weekend of Kidney March. They will do these guided walks all around Calgary and area on different days and for different distances. Some may include hikes and other unique adventures for participants to join. Don’t be afraid to walk with them, they don’t bite!
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.
GO AT YOUR PACE
Don’t worry too much about how fast you walk. 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.
Share your 100 km journey with us through the online tracking program STRAVA! Click here for our Guide to help you set up your STRAVA account and start recording your walk activities for Kidney March. By using STRAVA, you can virtually walk with the Kidney March community, connect with other Marchers, post your walks on social media and share your achievements with your supporters and donors!
Once you have a STRAVA account, or if you already do, join the ‘Kidney March Club‘!
Safety
Nothing is more important to us than your safety.
- Avoid walking 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.
- Follow your provincial health and safety guidelines.
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 march. Stretching improves range of motion and decreases joint stiffness.
For specific stretches click here to see a PDF and see the video below from Kelcie Jessen.
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.
Kelcie Jessen walks you through some simple stretches to help you prevent injuries and enjoy your March in the video below.
Find more videos on stretching, training, and gear on our YouTube Channel Alberta (Southern) & Kidney March.
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.
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.
Not sure what you need? Ask an expert at a local shoe store about finding the right gear for you. Check for Marcher discounts from our supporters on the Manuals and Updates Page.
