Training

100KM – We Know You Can Do It

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Training Plans

Events in October 2024

GO AT YOUR PACE

Safety

Stretching – The Kidney March Equivalent of Breathing

How to Stretch:

Gear and Blisters

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. 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 Manual 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.

Download a 12 week Training Plan

Kidney Marchers walking on road

Training 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 or join our Training Walks Group for more tips and announcements on training.

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‘!

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.
Follow your provincial health and safety guidelines.

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 and see the video below from Kelcie Jessen.

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.

18 Friends of the Foundation & Kidney March Alumni Reunion 6:30 pm – 9:30 pm October 18, 2024 Join us at the Friends of the Foundation & Kidney March Alumni Reunion, for an inspiring evening as we celebrate those who have made a positive impact in the kidney community. With the 60th anniversary of the Kidney Foundation and our 15th Kidney March, we have a lot to be proud of and much to celebrate! Everyone is invited, all past and present Kidney Marchers and Crew, volunteers, donors, sponsors, friends and families, and supporting members of the kidney and transplant community! Doors open for cocktails and light snacks at 6:30 pm, Program starts at 7:00 pm, with more snacks and time to connect to follow. Attire is business casual or Kidney March gear. Reunite with Kidney March family and the kidney community, be the first to watch the much-anticipated Kidney March 2024 video, enter for door prizes, see who won the awards for Top Fundraisers, and celebrate everyone who made this year outstanding. On behalf of the Kidney Foundation Southern Alberta Branch and all those living with kidney disease, thank you for being a hero in the battle against kidney disease. Together, you are changing lives, you are making history. Please RSVP to Megan at megan.leonard@kidney.ca (587) 328-4821 by October 11, 2024. Read more

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? 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.

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.

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.