Training tips for Kells Pink Ribbon Walk

Dozens of people have already signed up to enter the Kells Pink Ribbon Walk, which will take place around the scenic Girley Bog eco-walk in September. Some entrants plan to do the 10km run at 1pm, while a numebr intend to walk the route at 3pm. Personal trainer Liam Newman has some top tips to help those who have signed up to train for the event: "Our goal is the Kells Pink Ribbon 10km Walk or Run on 12th September. The first thing to do is to write this date down in your diary - this is your date to achieve your goal. "We have less than six weeks to get into shape and to make this an enjoyable experience and perhaps a springboard for future walks or runs, who knows? The benefits of regular exercise are well documented, but I think the sense of accomplishment after reaching any goal is overwhelming. "If you haven't done any exercise in a while, it is always recommended to get a check up with your GP first. Next, I would strongly suggest that you take a look at your exercise wardrobe. Start from the feet up: a good comfortable pair of runners is a must. Please do not leave it until the week before the walk to invest in a new pair, as you need to get used to them and break them in. Try to train in the runners that you will wear on the day as much as possible. One helpful tip is to put some talcum powder in your socks, as this will help prevent chafing and keep the feet cool. "Wear a comfortable pair of shorts, tracksuit bottoms or three-quarter lengths in a material that is breathable and quick-drying. You should also wear a couple of light breathable tops that you can take off as your body temperature rises. "A 10km walk will take 90 minutes on average; some will take more time and some will take less time, so we have to get your body in shape to stay on the go for this timeframe. The key is planning - like everything else, what gets measured gets done and some variety in training types and venues is always beneficial. Also, training with a partner or in groups has many benefits: try to buddy up with somebody of the same level of fitness or pace and arrange days and venues in advance. Whether you decide to get up that bit earlier and make the most of the early morning daylight or wait until the evening, the choice is yours, but it is important you stick to that appointment. "You should set aside at least three sessions per week to start with, walking for 20 minutes at a time. Before your walks, warm up for three to five minutes by walking slowly, building up to your training pace as your body warms up before your main workout. Always stretch after each session for 15-20 seconds and you should also stretch on your days off. Your body will thank you for this as you activate some muscles that have not been used to such an extent before! (A table of stretches and a beginner's walking schedule are available on the web site on www.kellspinkribbobwalk.ie). "Hydration is extremely important, so get used to carrying some water to hydrate or reload your body. Also a banana or some wine gums are good if you need a sugar boost during your training: just remember that the food is for on the go - not for stopping and taking in the scenery!" The Kells Pink Ribbon Walk will raise money for Action Breast Cancer. Find out more on www.kellspinkribbonwalk.ie or phone (087) 984 4724. • Liam Newman is a freelance personal trainer from Kells. He is NCEF (National Council for Exercise & Fitness) qualified through the University of Limerick. He's also a qualified boxercise instructor, and a keen triathlete who is a founding member and chairman of Meath's only triathlon club, Trí An Mhí. He also recently started 'Bootcamp Blast', an adult outdoor fitness class in St Patrick's Classical School, Navan, and Kells Community School. Contact him on (087) 686 7023 or email bootcampblast@hotmail.com for further information.