100 already signed up for second annual Kells Pink Ribbon Walk

Over 100 people already have signed up for the Kells Pink Ribbon Walk, which will take place in the beautiful setting of Drewstown House and Girley Bog on 11th September next. Both walkers and runners are welcome to register for the 10k event and help raise much-needed funds for Action Breast Cancer. For those planning to walk or run the route, personal trainer Liam Newman from Kells has some top tips to help kick-start a training programme: "We have less than six weeks to get in shape, make this an enjoyable experience and maybe even a springboard for future walks or runs! The benefits of regular exercise are well-documented, but there is also a tremendous sense of accomplishment when you reach your goal. "If you haven't done any exercise in a while, I always recommend that you check with your GP before starting your training programme. 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 don't leave it until the week before the walk to invest in a new pair because you'll need to get used to them and break them in. Try to train in the runners that you will wear on the day. 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 people will take longer and others will be finished before this, but we need to prepare your body to stay on the go for this length of time. The key to this is planning. You should set aside at least three sessions per week to start with, walking for 20 minutes at a time. 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. "Some variety in training types and venues is always beneficial. Also, training with a partner or in groups has many advantages: try to buddy up with somebody of the same level of fitness or pace and arrange days and venues in advance. "Before you walk, warm up for three to five minutes by walking slowly and building up to your training pace as your body warms up. Always stretch after each session for 15-20 seconds and don't forget to stretch on your days off, too - your body will thank you for this, as you'll activate muscles that haven't been used to such an extent before! "Hydration is extremely important, so get used to carrying water to hydrate or reload your body. If you need a sugar boost during your training, try a banana or some wine gums. Just remember: this should be eaten on the go - not used as an excuse to stop and take in the scenery! "Good luck with the training; make it fun, get a training partner, vary your training routes and reach your goal. And keep logging onto our training tips on www.pinkribbonwalk.ie for more information and advice." Intending participants can download an entry form or register online for the Kells Pink Ribbon Walk at www.pinkribbonwalk.ie or phone Kells Chamber of Commerce on (046) 924 0055 or (087) 984 4724.