Diabetes Control for Life

RSS | Site Map

WEEK 21: Overview | Healthy Eating | Active Living | Well-being

Walking for a Cause: Racing for the Cure, Walking for Literacy, or Stomping the Streets for MS

You probably started your physical activity program with personal goals — to improve your health, increase your fitness, and feel and look better. Great and good for you!

On the other hand, you might want to help others as you help yourself. Many people combine their activity programs with work for a favored cause.

Although many not-for-profit events center on running, they usually have non-running categories as well. Others are swimming, bowling, or bicycling events. Whatever activity suits your fancy, you can probably find an event based on it.

This Active Living article is about preparing for a fund-raising event, most likely a 5 K or 10 K fun run. It gives some suggestions about:

Choosing an event to participate in, whether it’s walking, swimming, or bowling for a cause
How to get ready to have fun

Use Your Head

Think about the type of event you want to join. Select the type that sounds good to you. There are two categories of events you might consider:

Running events that also have categories for walkers. These usually feature closed courses (no traffic allowed), timing stations, and awards for different age groups and categories based on finishing time.
Walking events organized with walkers in mind. They’re often less formal than running marathons. They may not have closed courses, timing stations, or awards based on finishing time.

Take the Train

Regardless of the event you choose, you’ll benefit and enjoy it more if you train for it. Below is a series of suggested steps that you can take to get ready for an event of about 10 K.

Before you start ... Remember that Rome wasn’t built in a day. Plan to spend eight to 10 weeks getting ready for the event.

Your first step is to check in with your doctor. Once you have the all-clear signal from him or her, you can proceed with training. Here are a few pointers to keep in mind:

If you take medication or insulin to manage your diabetes, check your blood sugar level before and after you walk. (See your Active Living article from Week 2 for more guidance on checking blood sugar levels and activity.)
Drink plenty of water before, during, and after your walk.
When you’re walking, keep it to a pace where you can talk or sing. If you can’t talk or sing, you’re pushing too hard. If you can talk and don’t feel the least bit winded, pick up the pace a notch or two.
It’s ideal for you to walk nonstop (you can and should stop for water breaks), but if you need to stop and rest when you’re getting started, that’s OK. Take a breather, then get back to the sidewalk or walking trail.
Walk up and down hills, if you live in a hilly area.
Use the last kilometer of each session to cool down: Walk at a slower pace, and let your heart rate come down.

Be a Winner

Here’s a training log you can use to get ready.

Training Log

Check in with your doctor! After that, you’re ready to start training.
Week #	Session	Session	Session	Session	Session
You can do your sessions in any order each week. Check each one off after you’ve completed it.
1	Brisk 5-kilometer walk	Brisk 5-kilometer walk	Brisk 5-kilometer walk	Brisk 5-kilometer walk	Brisk 5-kilometer walk
2	Warm up: walk 1.5 kilometers. Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.	Warm up: walk 1.5 kilometers. Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.	Warm up: walk 1.5 kilometers. Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.	Warm up: walk 1.5 kilometers. Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.	Warm up: walk 1.5 kilometers. Then walk 5 kilometers in 100-meter intervals of walk and brisk walk.
3	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in 200-meter intervals of walk and brisk walk.
4	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.	Warm up: walk .75 kilometers. Then walk 8 kilometers in 200-meter intervals of walk and brisk walk.
5	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.	Warm up: walk 1.5 kilometers. Then walk 9.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.
6	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 9.5 kilometers at a brisk pace.
7	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 9.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.
8	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.	Warm up: walk .75 kilometers. Then walk 9.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.
9	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.	Warm up: walk .75 kilometers. Walk 6.5 kilometers at a brisk pace.
10	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.	Warm up: walk .75 kilometers. Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.	Warm up: walk .75 kilometers. Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.

Check in with your doctor! After that, you’re ready to start training.

Week #

Session

You can do your sessions in any order each week. Check each one off after you’ve completed it.

Brisk 5-kilometer walk

Warm up: walk 1.5 kilometers.

Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.

Warm up: walk 1.5 kilometers.

Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.

Warm up: walk 1.5 kilometers.

Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.

Warm up: walk 1.5 kilometers.

Then walk 3 kilometers in 100-meter intervals of walk and brisk walk.

Warm up: walk 1.5 kilometers.

Then walk 5 kilometers in 100-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 5 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 8 kilometers in 200-meter intervals of walk and brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.

Warm up: walk 1.5 kilometers.

Then walk 9.5 kilometers in intervals of 200 m of walk and .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 9.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 9.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Then walk 9.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Walk 6.5 kilometers at a brisk pace.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.

Warm up: walk .75 kilometers.

Then walk 6.5 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.

Warm up: walk .75 kilometers.

Then walk 8 kilometers in intervals of 200 m of walk, .75 kilometers of brisk walk. Walk the last .75 kilometers at a slower pace.

Here’s what to do on race day:

Put on comfortable clothes (see your Week 2 Active Living article).
Find your walking shoes (see your Week 2 Active Living article).
Arrive early so you can register and warm up with a kilometer walk, followed by stretching (see your Week 4 Active Living article).
Position yourself at the back of the pack. Then you can walk the first kilometer at a pace that is comfortable to you and not be pushed along by other participants. Now use your walk/brisk-walk interval strategy and you’ll be sure to finish the race and be a winner in your book.

Summary

Walking for a cause is a great way to help others as you help yourself stay fit.
Decide what kind of event you want to participate in. You should consider starting out in a walkers’ event.
Don’t go in cold. Talk with your doctor first. Start a training program around eight to 10 weeks prior to the event. Only fun-run training is discussed in this article.

Use Glucerna SR products under medical supervision as part of your diabetes management plan.

	Home
	Program
	Recipes
	Articles
	Resources
	FAQ
	Diabetes News
	Links for Diabetes

	Abbott Global
	Glucerna.net