December 14, 2012 2 min read

We’re proud to be supporting the Cancer Research UK Shine 2013 marathon and half-marathon charity walk events. Trainsmart have prepared progressive training programmes designed to ease the walkers into their training and make sure everyone is in great shape to do the event. The overwhelming feedback from 2012 was that people completely underestimated how tough it is to walk a marathon distance. Following a training plan provides structure and guidance on how much walking you should be doing each week, so you reach the start line fully prepared. To help you with your training, we're making our Trainsmart Coaching available to all Shine participants.

Follow the “5 P’s” – Proper Preparation Prevents Poor Performance – and you’ll enjoy your training, be in great shape for the event and at the same time, get fitter and lose weight. For best results, we recommend you start training at least 16 weeks before the event. You really don’t want to leave it until the last minute. Don’t let the weather put you off either – there’s a famous saying that “there’s no such thing as bad weather, only bad clothing”. Get wrapped up, dress for the occasion and commit to your plan. Remember, the hardest 10 metres are the ones out the front door! 


Muscles used for walking

Muscles used for walking

It’s really important to stretch but you have to be careful as there are definitely wrong ways and wrong times to stretch. Follow this guide and you’ll avoid muscle problems and niggling injuries. The diagram below shows the major muscle groups used for walking (yes, walking is a great abs workout too). 


  • Start walking but take it slow. The first 5 minutes are just to get the muscles warm
  • After 5 minutes, do some very light stretches for the major muscle groups
  • At the very least, stretch calves, thighs (quadriceps) and hamstrings (back of the leg)
  • If you have a little more time, do some trunk rotation and shoulder circles
  • Hold each stretch for a minimum of 30-60 seconds
  • Allocate 5 minutes at the end of your walk to do some light stretches
  • Take a look at the videos below to show you the main stretches you should focus on 


Stretching - things to avoid

  • Don’t start stretching before you start walking. This is not good
  • To prevent injury, the best time to stretch is when the muscle is warm
  • Stretches should not hurt or be uncomfortable in any way
  • Don’t “bounce” or pulse. Stretches should be at a constant pressure throughout
  • Don’t skip your stretching. They’re important and will keep your muscles in good shape and prevent injuries


Stretching Videos





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