Walking for Fitness: Make Every Step Count

194 Pages·2017·26.84 MB·English

by  Nina Barough

Nina Barough
WALKING
RF I T N ESS
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Nina Barough
WALKING
RF I T N ES S
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To all those who put their trust in me and Walked the Walk
This edition
US Development Editor Kayla Dugger
US Managing Editor Lori Hand
Senior Editor Kate Meeker
Design Assistant Philippa Nash
Jacket Designer Steve Marsden
Pre-Production Manager Sunil Sharma
Senior DTP Designer Pushpak Tyagi
Pre-producer Robert Dunn
Producer Olivia Jeffries
Managing Editor Stephanie Farrow
Managing Art Editor Christine Keilty
US Publisher Mike Sanders
Original edition
Project Editor Jennifer Lane
Art Editor Ruth Hope
Senior Editor Jennifer Jones
Managing Editor Gillian Roberts
Managing Art Editor Karen Sawyer
Category Publisher Mary-Clare Jerram
DTP Designer Sonia Charbonnier
First American Edition, 2003
This edition published in the United States in 2017 by
DK Publishing, 345 Hudson Street, New York, New York 10014
Copyright © 2003, 2017 Dorling Kindersley Limited
Text copyright © 2003, 2017 Nina Barough
DK, a division of Penguin Random House LLC
17 18 19 20 21 10 9 8 7 6 5 4 3 2 1
001-297720-Jan/2017
All rights reserved.
Without limiting the rights under the copyright reserved above,
no part of this publication may be reproduced, stored in or
introduced into a retrieval system, or transmitted, in any form,
or by any means (electronic, mechanical, photocopying,
recording, or otherwise), without the prior written permission
of the copyright owner.
Published in Great Britain by Dorling Kindersley Limited.
A catalog record for this book
is available from the Library of Congress.
ISBN 978-1-4654-5888-9
DK books are available at special discounts when purchased
in bulk for sales promotions, premiums, fund-raising, or
educational use. For details, contact: DK Publishing Special
Markets, 345 Hudson Street, New York, New York 10014
[email protected]

Printed and bound in China
All images © Dorling Kindersley Limited
For further information see:
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A WORLD OF IDEAS:
SEE ALL THERE IS TO KNOW
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CONTENTS
6 AUTHOR’S FOREWORD 93 WALKING FOR YOU
94 Fit walking into your day
9 THE POWER OF WALKING 96 One, two, three, or more
10 What is power walking? 98 Walking to lose weight
13 Why power walk? 100 Walking and pregnancy
102 Walking with children
17 GETTING STARTED 104 Walking for charities
18 The right shoes for you 106 Competitive walking
24 What to wear
28 Basic equipment 109 OUT AND ABOUT
111 Road walking
31 START WALKING 112 Trail walking
32 How fit are you? 114 Walking in different climates
36 Setting your stride 116 Safety
38 Planning your route
40 Posture and breathing 119 CARING FOR YOUR BODY
42 Power legs and feet 120 Be body aware
44 Power arms 122 Pedicure
46 Putting it all together 124 Massage your feet
48 Common mistakes 126 Staying injury-free
51 STRETCH AND STRENGTHEN 133 TRAINING PROGRAMS
52 Why stretch and strengthen? 134 Cross-training
60 Upper-body stretches 140 Beginner
64 Lower-body stretches 146 Intermediate
66 Full-body stretches 152 Advanced
68 Before and after walking 158 Short distance
72 Warm up and cool down 164 Half-marathon
73 Stretch and strengthen plan 170 Marathon
176 Weight loss
75 INNER STRENGTH, OUTER POWER 182 Extreme
76 The power of breath
78 Think positive 188 Useful resources
80 Meeting the challenge 190 Index
82 Mindful walking 192 Acknowledgments
84 Water
86 Healthy eating
88 Vitamins and minerals
90 Foods for fitness
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Author’s Foreword
This is a book about discovering how to power walk and the astounding
number of benefits that come with it. It is about not only learning how
our bodies work, but also realizing that our attitudes and beliefs, what we
eat and drink, and even how we breathe all create who we are. You will
find out how small and simple changes can ultimately have a huge impact
on your health, fitness, and quality of life.
In 1997 I discovered I had breast cancer. My world fell apart, and
all the beliefs and ideals that I had held for so many years were
suddenly challenged and put to the absolute test. I am not sure whether
I supported the charity Walk the Walk I had started only months earlier
or it supported me, but what I do know is that I became totally focused
on my health, and this is when the wonders of power walking really
became apparent to me.
During my months of treatment, I used power walking, diet, vitamins,
positive thinking, and visualization to help manage and conquer my
cancer, and as a result I became fitter, had more energy, and felt more
vibrant and balanced than at any other time in my life.
For me, walking is magical. After a few minutes I start to feel my
shoulders relax, my chest open, my breath begins to deepen, and
my lungs fill with air. Best of all, I feel as though I have shaken off a
heavy cloak, and the day’s activities fall away from me. After 30 minutes
of powerful walking, nothing ever seems that big or bad, and I feel
great. It is my biggest wish that this book will not only encourage you
to step out of your door and start walking, but inspire you to look at all
aspects of your life.
Enjoy your walking!
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