When starting your training program, it is important to start with shorter distances and lower intensities and then gradually increase them as your training progress.  To help you stay motivated, give yourself a goal.  If you are new to this kind of event, your goal could be to complete your first race.   Using your result and experience you will be able to set a more specific goal for future events.   During training, use time rather than a specific distance to plan your training sessions especially if you are a beginner.  We recommend that you to do 3 running or walking training per week and cross train with some trekking, biking, swimming or weight training for the other days.  Give yourself at least one day of rest per week. 

It is also very important to wear a good pair of shoes made for walking or running.   To know when it is time to change your shoes, don’t rely on the wear of the sole.  There is a good chance the support of the shoe is worn out, especially if you had them for a long time.  If your shoes are a least a year old, it could be time to purchase a new pair.  When buying a shoe, don’t use color as your only criteria to make your choice.  The fit, the support and materials are very important.

Robert Roy