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I signed up for a 4 K walk - now what??

livinginwoods
livinginwoods Posts: 562 Member
edited November 2024 in Fitness and Exercise
Hi everyone. I signed up last night for a 4K walk, not run, yesterday. I was excited when I saw it and thought I could do it. Now I woke up doubting myself. 4K is a long way. Something about myself is I am 32, 367 lbs, and have been on here since Dec 1. Down 14 lbs in 3 months but almost 11 inches in 4 weeks. My workouts are usually a DVD doing Zumba, Tae Bo, BL, or a Jillian Micheals one. I would like to start walking to prepare and by the end of the week my roads should be clear of ice and snow for me to do so. I need advice on how to prepare. Should I start off with a mile a day plus a 40 minute cardio DVD? I don't have a gym any where near me so my strength training right now is 3 lbs weights and a video. I would really like some advice. Something also is I have small stress fractures in the arch of my right foot and a semi-bad knee on my left leg which both seem to be getting better as I work out. Thanks for the advice!

Replies

  • livinginwoods
    livinginwoods Posts: 562 Member
    I wanted to add that the 4K is May 18th so a couple months away yet.
  • hbrittingham
    hbrittingham Posts: 2,518 Member
    Just take it slowly. No need to race through the walk when you do it. Training for it can be done slowly, too. Do you have a mall nearby where you could walk until the weather gets better? If you have a stress fracture in your foot and a bad knee, try to find a workout DVD that doesn't include any jumping or bouncing. Good luck! I know you can do it.
  • madmickie
    madmickie Posts: 221 Member
    4k - sounds like that would take you about an hour. So start walking gradually. NEVER over do it. Do as much as you can manage comfortably and add a little each time. If your foot/knee gets worse as you walk - then stop. If it doesnt, keep going. Simples.
  • SafireBleu
    SafireBleu Posts: 881 Member
    Check out Couch to 5K. You can Google it and download the app if you have an iPod. I'm going to start doing it with my DS to get ramped up for football and increase his endurance. He hates running so this is a good way to get him ready. It eases you into it so you are running 5K in 9 weeks. You could stretch it longer if you have more than 9 weeks to get ready You will surprise yourself and be so proud of what you can do once you get started.
  • livinginwoods
    livinginwoods Posts: 562 Member
    Thank you!! I will check out the Couch to 5K today! My goal is to run one day.
This discussion has been closed.

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