Warm up for that winter walk, and then you can play it cool

Published on Friday 29 August 2008 20:23

IF YOU'RE just about to take some serious strides out, it's good to get in shape and to make sure you're fully protected against the elements.

Iain Bell, pictured left, personal trainer and lifestyle coach in the One Spa complex at the Edinburgh Sheraton, is an expert in fitness.

"Walking is such a natural movement of our body that we seldom warm up and cool down properly, which can result in a stiff back and legs," he says.

"Stand on your right leg, knee bent, with your left leg straight out in front and resting on the heel. Then pull your left toes towards you, stretching the hamstring and calf complex.

"Lean forward slightly to increase the stretch. Change legs, repeat and hold for 30 seconds.

"Now, using a post or tree, balance on your right leg, hold the front of your left ankle, or top of foot, and pull your leg back, stretching the quadriceps at the front of the leg. Change legs and hold for 30 seconds. Repeat these same stretches at the end of your walk, but hold for one minute each."

Managing your body heat is also important. "Use gloves and a cap or hat as these are the main points of heat escape," Bell says.

"Use a sports drink without too much sugar. Small, infrequent sips are best over one to three hours.

A banana is a perfect energy provider for the end of your walk. Good shoes are vital to the success or failure of your walking experience," continues Bell.

"You can use a budget pair to assess your walking enthusiasm then invest in something over the 100 mark for a custom-fit and blister-free experience.

"A Gore Tex waterproof is essential to let the body keep cool, but don't wear cotton underneath as it traps sweat and heat. An adjustable walking pole will help if you find small hills tough."