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Getting Fitter and Keeping Healthy by Walking the Walk


10 THINGS YOU NEED TO KNOW ABOUT WALK THE WALK

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We are very proud that HRH The Prince of Wales is the Patron of Walk the Walk Worldwide!

Since our small beginnings in 1996, we have raised in excess of $126,000,000! Our ambition each year is for the charity to operate within 20% of its fundraising, allowing 80% to be made available for grants and used where it will do the most good.

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Everyone who takes part in our challenge is raising money for Walk the Walk. These valuable funds are then granted to organizations and charities throughout the UK, Ireland, and the United States, where we know they will do the most good. This is not only for research, but to help individuals who are already diagnosed with cancer.

Š Walk the Walk Worldwide - The contents of this publication belong to Walk the Walk Worldwide and cannot be used without the written permission of Walk the Walk Worldwide.

The MoonWalk and SunWalk challenges are the only Power Walking events in the world and are unique to Walk the Walk. MoonWalk London 2013 will celebrate 16 years of MoonWalking with walks now taking place in London, Edinburgh, Iceland‌and now, New York City! We are very proud to tell you that since we started walking in 1996, over 300,000 walkers have taken part in our challenges. We are also very proud that Nina, our Founder, not only received a CBE for her charitable work, but has also been awarded Fundraiser of the Year and Woman of the Year for Outstanding Achievement. None of these would have been possible without our amazing supporters.

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Over 3,000 Volunteers from all over the country sign up every year and donate invaluable hours of help. Without them our events could not take place. We also have a fantastic team of Volunteers helping in the Walk the Walk office; together, they save the charity thousands of dollars each year. If you would like to Volunteer, please visit the website: walkthewalkamerica.com/volunteer.

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Everybody who works at Walk the Walk not only commits to take on a challenge every year, but also to help support walkers at our various challenges. This means that when you call us with training difficulties or problems, the team can genuinely relate to Walkers and hopefully will be of help.

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We encourage questions about how Walk the Walk works and what we do with our fundraising dollars.

Please visit our website, walkthewalkamerica.com, and see how we are doing with your challenge.

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A healthy environment is the foundation for a healthy life. Aside from raising money, we at Walk the Walk are passionate about encouraging all of our Supporters and Walkers to assess the ways in which they can make choices towards a healthier future. To take the first step, visit page 30.

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When joining this unique and dynamic charity, we hope that you love the experience, enjoy the feeling of getting fit, get excited at the prospect of reaching your goal and feel proud of the difference your fundraising is going to make!

Love walking Love life!


WHAT IS WALK THE WALK?

CONTENTS

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How is your fundraising used? Why Power Walk?

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It’s all in the mind! Ladies and gentlemen, it’s time to get checking!

How to buy the ideal shoes for Power Walking

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Getting started

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How to start Power Walking

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Crossing the Finish Line - What Next?

You are what you eat How to put the ‘FUN’ into fundraising

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Choose your next Challenge

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Need Help?

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Facing the Facts

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Preparing for a half marathon and short challenges

Walk the Walk Worldwide is a grant making charity that started in the UK. All the money raised at our MoonWalk challenges is granted to charities and organisations which our Trustees feel would really benefit from our funding, and where they feel it will do the most good.

Walk the Walk has been granting funds to charities and organisations for over 16 years. Not only for specific research projects, but to also improve the quality and care of cancer patients. Throughout this booklet you can read about some of the wonderful things we have helped other organisations achieve, we hope that with your help, Walk the Walk America and The MoonWalk, will also begin to achieve something special for cancer patients in New York City.

Hello, Whether you are joining one of our challenges for the first time, or are already a keen Walker and Supporter, all of us at Walk the Walk give you a BIG welcome and congratulate you on signing up to Raise money, Raise awareness, Get fit and have FUN! As a charity, it is our mission to not only raise money for vital breast cancer causes, but we are also passionate about encouraging you, and all women, men and children to get that little bit fitter and in the process, become more aware of your own potential for good health and well-being. Research has already shown that exercise combined with a good diet has an impact on our immune system and our own healing abilities, let alone getting us into great shape. Consequently, with our help, you are about to experience the benefits of Power Walking for yourself and how even small changes can lead you towards a more positive and healthy life! Within this guide, you will find information on how to start Power Walking and preparing for your specific challenge, which shoes we recommend and how to get the right fit, why we wear bras, ideas on what foods will support your training, how to have the right mental approach and most importantly, how to care for your breasts.

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Last, but certainly not least, what happens to all the money you raise! Walk the Walk is founded on everybody doing their bit, no matter how small or large, whether you are walking for us or volunteering, together we are making a big difference to the lives of those with breast cancer and to our future health. In 2012, we raised in excess of £8.3 million; I know you will help us to surpass all our expectations for 2013. Finally if you are looking for a Walking Buddy in your area, or want to chat with other walkers just connect to our Facebook page or join us on Twitter, stay in touch with all the news! Thank you for uniting with us against breast cancer!

Nina Barough CBE Founder and Chief Executive Walk the Walk Worldwide

Love walking Love life!

PS Don’t forget; if you encourage just one person to start walking this year, you will be giving them a gift for life.


HOW IS YOUR FUNDRAISING USED?

FACTS

1 WOMAN IN 8 WILL EXPERIENCE SOME FORM OF BREAST CANCER IN THEIR LIFETIME

125

WOMEN EVERY DAY ARE DIAGNOSED WITH BREAST CANCER

1000

WOMEN A MONTH LOSE THEIR LIFE TO BREAST CANCER

WHO WE GRANT TO Walk the Walk is committed to raising money and awareness for vital breast cancer causes. We are also passionate about encouraging women and men to become healthier, more fit and to learn how to take charge of their own well-being. Being a grant making charity, it is our goal that each year we grant as much of the funds raised as possible, making sure that it is put to the best use and where we feel it really will make a difference. Breast cancer is a major public health issue, and while statistics show that the mortality rate is decreasing, the incidence of the disease continues to rise. The $126,000,000 in funds that we have granted so far to research and future health have already expanded understanding about breast cancer and enabled better treatments. MEMORIAL SLOAN-KETTERING CANCER CENTER Our goal for The MoonWalk New York City 2013 presented by Empire BlueCross BlueShield is to raise over $2,000,000 in our first year. A grant will be made by Walk the Walk America to Memorial Sloan-Kettering Cancer Center from the money raised, to help support their Breast Examination Center in Harlem, over 80% of the patients are uninsured. We want to work towards ensuring that every breast cancer patient –

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regardless of where she or he lives or works or was born – has the access to highlyskilled, empathetic breast cancer medicine to achieve the best outcome, no matter their circumstances. This project would be unthinkable without your help. In all of our challenges we ask each of our walkers to aim to raise a minimum amount of donations. This amount is kept intentionally low so that it is attainable for everybody, but it does mean that it is very important that everybody does fundraise and send us his or her donations. ‘Many feet make light work’ and it is only if we all unite together that we can hope to reach our goals and make such a big difference to the lives of so many.

BLOWING OUR OWN TRUMPET… Walk the Walk always aims to grant 80% of its fundraising (the other 20%, which is incredibly low, is used to run the charity and to underwrite our events). In the past, we have even succeeded in granting 82% of our fundraising; something of which we feel really proud. HOW DO WE DO IT? We have the policy to only spend money where we absolutely have to. We owe a HUGE thank you to all our Walkers, Supporters and Fundraisers for pounding the pavements, raising awareness and spreading the word…our success is because of you!

On behalf of Walk the Walk and our benefiting charities we send a HUGE thank you, as we could not achieve any of this without you. So, you can tell we have had a busy year, but all of these wonderful projects would have been unthinkable without your help! By uniting together, we really are making a difference in the lives of so many.

To find out more visit walkthewalkamerica.com/grants


WHY POWER WALK? Walking has been described by researchers as “the nearest activity to perfect exercise”. It is certainly the most natural and probably the most accessible sport that you can do, suitable for all ages and abilities. The list of health benefits is endless, but here are just a few good reasons to start Walking the Walk! LOW IMPACT – LOW RISK OF INJURY Walking is a low impact sport which means you have a much lower chance of injuring yourself. It is one of the few sports that actually uses the whole body, so the more you do, the more you will improve your muscle tone and the stronger you will become. As a weight-bearing activity, walking can help to develop and maintain strong bones, which in turn will help to protect you from osteoporosis. WALKING OFF THE WEIGHT Scientists now say that after giving up smoking, maintaining a healthy weight is the next most important thing you can do for cancer prevention. Combining a healthy diet with your walking routine is a guaranteed way to lose weight, gain muscle and keep it that way! Tests have shown that if you walk 4 times a week for 45 minutes at a pace that increases your heart rate, you could lose up to 18lb in weight without even changing your diet. Of course, with regular walking, you will also be improving your posture by developing greater core stability and strengthening your lower back.

WALK AWAY PMS Regular walking will minimize bloating and reduce fluid retention. Due to the release of endorphins caused by increasing your heart rate, you will have a calmer perspective on life and feel more able to cope. TAKE CONTROL OF THE MENOPAUSE Research is now showing that regular exercise and walking can help relieve menopausal symptoms such as insomnia and night sweats. Women who do aerobic activity 3-4 times a week report fewer hot flushes and say it improves their quality of life by helping them both in body and mind. WALKING THE WALK – THE GREAT PROTECTOR! There is strong scientific evidence that physical activity, and walking specifically reduces the risk of breast cancer. This relates to walking because it is an activity that can be easily incorporated into your daily life and can also strengthen your immune system. WALKING KEEPS MEN GOING LONGER! Research shows that men who walk and do regular exercise will not only be helping to keep their heart healthy, but will be adding a few years to their sex life! WHATEVER YOUR AGE START WALKING – MAKE FRIENDS! Get a Walking Pal or find one on our website by visiting walkthewalkamerica. com/about-the-walk/training/walkingpals/ and make your training walks a social event. Not only will you be spending some special time with your friends (and making new ones), but sharing a goal also helps increase your chances of achieving it. Arrange a weekly walk and you will be amazed how quickly you begin to look

the beach or a bra in the street, not to mention those that have prosthesis or reconstruction. However, it’s all part of the challenge and with some creative decorating ideas, I have seen even the most reticent ladies rise to the challenge. After all, we have all had the feeling of arriving at a fancy dress party when we couldn’t be bothered to dress up…not fun! If you are having doubts, I suggest you concentrate on your walking and in your final pack, you will receive lots of ideas on decorating your bra and how to cleverly conceal the bits you would rather not show…all is possible and who knows, you may just surprise yourself!

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forward to it. The only difficult part is walking fast and talking at the same time! So why do we wear bras at all of our challenges? I’m not talking about wearing bras over your T-shirt…not a good look and very uncomfortable. No, I’m talking about bras in all their glorious technicolor splendor, adorned with feathers and

WHY WEAR A BRA? flowers, sequins and stars. Perhaps it’s simply because it’s not everyday that we get to walk around in a bra, but here are a few other great reasons. THE WALK THE WALK UNIQUE TRADEMARK For every Walk the Walk challenge that you join, we will send you a bra to decorate. So whether you are taking part in The SunWalk London or The MoonWalk NYC, or whether you’re 13 or 85, you will know you are in the like-minded company of women and men who are prepared to take on a walking challenge in a bra! IT TAKES COURAGE! Many of the ladies that Walk the Walk would not think about wearing a bikini on

RAISING AWARENESS If you have ever seen a group of 20 women or more, let alone 8,000, pounding down the street in their bras, you will know the true meaning of Raising Awareness! OH AND BY THE WAY, BOYS! Don’t think that you get away with a T-shirt. Males at Walk the Walk also wear bras, and very handsomely I might add. You have the added bonus of being able to use the cups as pockets for all essentials so there is no excuse! FUN! Above all, no matter what your age or gender, it’s about Raising money, Raising awareness, Getting fit and Having FUN!


HOW TO BUY THE IDEAL SHOES FOR POWER WALKING

6 To find out more visit walkthewalkamerica.com/about-the-walk/training/training-tips/

The beauty of Power Walking is that you can do it anytime and anywhere. While you may want to consider investing in a pedometer and an all-weather jacket, the only essential equipment you will need is a good pair of walk-specific shoes suitable for Power Walking!

WHAT IS A WALK-SPECIFIC SHOE? Different sports place different demands on your feet and body. Just as you would buy cleats to play football, a walk-specific shoe is ideal for Power Walking. GOOD SHOES AND BAD SHOES A good shoe will tick all these boxes and we suggest that if a walk-specific shoe is not available, the next best choice is a cross training shoe, or a Nordic walking shoe. AVOID WALKING BOOTS or any ankleheight boots, as they will not allow your ankle to flex and after 26 miles on pavement this will be extremely uncomfortable. Also, although MBT’s and similar types of shaping shoes are comfortable for general walking, they are not suitable for Power Walking and will cause shin splints.

Walk the Walk America was set up in 2011 as a sister charity to Walk the Walk Worldwide with the aim of allowing other countries and cities to benefit from the fantastic success that the MoonWalk has had in the UK. To date the charity has raised in excess of $150 million most of which has been granted to not only research, but to help those with cancer now.

SHOE BUYING TIPS! 1. Buy shoes at the end of the day when feet are at their largest. 2. Allow enough time to try different ways of lacing your shoes, as it can make a big difference to the fit. If there is a treadmill handy, put your shoes to the test! 3. Always wear the socks that you intend to wear with your walking shoes. Thin or thick socks can make a big difference to the final fit and size. 4. Remember to replace your shoes every 500 miles or after one Marathon. At this point they tend to collapse (if you haven’t!). 5. Before you go shopping, get to know your feet and make a few notes; are they narrow, or wide, do you have a slim heel, which your longest toe, which is your largest foot? All this will help you to buy the best shoes for you. 6. The secret of finding the ideal shoe is to be led by how they fit and not by the size. Remember that your normal shoe size will be approximately a full size smaller than your walking shoe! …AND THEN THERE’S SOCKS Thin socks, thick socks or double layer socks – it is only by trial and error that you find the ones that suit you. Once you have found the ideal pair be sure to wear them for training and on the day of your chosen challenge!

Low heel profile The angle of a walker’s foot as it ‘pushes off’ is much greater than a runner. Consequently, look for a shoe with a low heel profile to avoid injuring your Achilles tendon – this area of the foot is incredibly delicate and needs to be protected.

TOP TIP!

Once you have your shoes and socks sorted, treat yourself to a pedicure and make sure you keep your nails trimmed and feet smooth, rough skin can cause blisters and rubbing!

Feel the fabric Look for shoes that are made of supportive fabric such as Gore-Tex or leather, that will not stretch or relax too much. Any shoes made of mesh fabric, typically running shoes, are not supportive enough for Power Walking.

If you pronate choose a shoe where the sole spreads out on the base of the heel. This makes it a little more difficult to roll onto the side of your heels.

A good sole The sole, or last as it is technically called, is the foundation of the ideal shoe. It should be wide enough for your foot width, with a sole that is thicker under the ball of the foot and slightly raised in the heel. It is important that both these areas are both supportive and really flexible, as they take quite a pounding.

NEVER wear low cut socks or go barefoot. This will leave your feet prone to chafing, blisters and athlete’s foot.

A good toe box Essential for giving your toes good protection from the thousands of times you will be using them to ‘push off’ from the back foot. Make sure this area is rounded enough for your toes to lie flat and to avoid any rubbing that can cause blisters and deep enough so that they can wiggle easily. Be sure to allow a 1-2 finger width of space from the end of your longest toe to allow for your foot to slide forward and expand as you walk. Expect your walking shoes to be approximately 1 full size larger than your normal shoes.


GETTING STARTED

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FITNESS LEVEL

HIGH FITNESS LEVEL

10-12 min

MODERATE

13-16 min

BEGINNING

17-20 min

The funds raised at the first MoonWalk New York City, will be granted to Memorial Sloan Kettering Cancer Care for their BECH centre of Harlem with the aim that we can begin to help all their breast cancer patients to have access to the best care for the best outcome no matter what their circumstances.

SETTING YOUR GOAL! You may already be quite fit and participate in sports, or this may be the very first time you have been motivated to get fit. Whatever your starting point, you must walk. Due to the muscles you will be using, no other form of exercise replaces walking! Don’t be fooled. You may go to the gym each week and have good stamina, but your walking muscle strength may not be up to par. If you have not taken part in any fitness program, but you walk to work each day – you could already have good walking fitness and strength without even knowing it! HOW WALKING FIT ARE YOU? Before setting out on your training program, it is useful to find your starting point in terms of fitness capability and use that as your control. Walking too fast too soon can cause strains and injury. By walking too slowly, you will not increase your fitness and either way, you can easily lose your motivation before you even get started. Find the correct starting pace for your particular level of fitness rather than setting yourself unreasonable expectations. This will mean that regardless of the challenge, whether it is a 10K, a MoonWalk Marathon or the Inca Trail, you will be taking the first

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Spread the Word! #MoonWalkNYC

essential step towards reaching your goal. More importantly, you ware setting yourself up to enjoy the journey! The one mile fitness test is to help you start walking at the right pace for you. Measure an exact distance of 1 mile, either by car or bicycle. A track is ideal, as you do not have far to walk if you need to stop. After warming up, time yourself walking the mile at your fastest pace. You should begin to sweat and feel a little out of breath, but not gasping. Please listen to your body; if you feel unwell or have any other symptoms, please stop and consult your doctor. Having completed the mile, take stock of how you feel. Depending on how easy or difficult you found it, you may like to complete the distance a couple more times to assess your average time and then set your training plan.

A guide to evaluating your walking pace for a mile and your fitness High fitness level Moderate fitness level Beginning fitness level

10-12 minutes 13-16 minutes 17-20 minutes

This is only a guide and I can promise you that within 2 weeks of walking 3 times a week, you will start to notice how both your stamina and fitness levels are improving. Watch your stride! Overstriding is natural when you begin Power Walking. You think that you will walk faster, when in fact overstriding wastes a lot of energy and slows you down. Keep walking with your normal length of stride. When you are ready, shorten your stride to increase your pace, take more steps per minute and be sure to USE your arms.

You must walk, no other form of exercise can replace walking


WAKE UP YOUR BODY AND GET MOVING!

Whether you exercise regularly or are just a beginner, you will undoubtedly get a few aches and pains as you start Power Walking. This is partly due to working muscles that have not been used for a while and partly due to the fact that almost no other sport works the body like Power Walking does. Try getting into the habit of daily stretching regardless of what exercise you do or don’t do. Just a few minutes a day can make a big difference to your overall well-being and flexibility. There are 3 times in your training walk when a little stretching will go a long way: 1. WAKING UP YOUR MUSCLES – many of us spend hours behind desks or being quite sedentary. It is a good feeling to spend a few minutes waking up your muscles by following these simple exercises. Don’t forget to breathe deeply! Spend the first few minutes walking at an easy pace and swinging your arms freely by your side. 2. AFTER 5-10 MINUTES OF WALKING stop to stretch again. You will find that this will make a difference to your walking strength and speed. After stretching, build up your speed and aim to keep a constant pace throughout your walk.

Only start to slow down about 3-5 minutes before the end of your walk. 3. AT THE END OF YOUR WALK enjoy stretching out, relaxing and releasing any tensions. Hold the positions for up to 30 seconds and breathe deeply, it will also help you to avoid building up lactic acid. Beware – listen to your body. Any persistent pain or injury should immediately be referred to your doctor, a sports injury clinic or a chiropractor. FEEL THE TENSION – THE STRETCH SHOULD FEEL GOOD, NOT PAINFUL!

TRY PILATES! Pilates is a wonderful and perfect companion for Power Walkers, as it elongates and strengthens your muscles.

The upper body exercises are particularly good if you have had breast surgery and can help to make a big difference in your flexibility and strength; it worked wonders for me!

Arm raises to loosen shoulders and chest. Stand as shown, feet slightly wider than hip width. Inhale as you raise your arms above your head, exhale as you lower your arms. Repeat 8 times. For an added calf, shin and ankle stretch, try rising onto the balls of your feet as you reach up and come down again as you lower your arms and breathe out.

DO NOT... • Bounce when in any stretch position. • Stiffen or lock your knees. • Continue stretching if it is painful.

Calf stretch. Face a wall placing both hands on it for support, standing approximately an arm’s length away. With good posture and tight abdominals, place the right foot 6 inches from the wall, keeping heels flat and toes pointing forward. Ease your pelvis forward to feel the main stretch in your calf. Hold for 10-15 seconds and repeat on the other leg. Holding the same position, bend the back knee, lifting the heel to stretch your Achilles tendon.

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Hamstring and calf stretch. Stand tall with feet together. Step your right foot forward a short distance, placing your foot flat on the ground. Bend your left leg, placing your hands on your thigh for support. With a straight back, bend forward from the hips lifting your chest and tightening your abdominals. Hold for 10-15 seconds. Quad and ankle stretch. Use a wall for support if necessary. Stand with good posture, bend the right leg behind and hold the ankle with your right hand, pull your foot towards your bottom. Keep your knees together and hips square to the front. Hold the position for 10-15 seconds and then repeat on the other side. This exercise helps to prevent shin splints and sprains.

STRETCHING TIPS

Always keep your knees slightly bent and soft. Feel each part of your body as you stretch, paying particular attention to any problem areas. Make a promise to always warm up and stretch on every walk.


HOW TO START POWER WALKING

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With a few simple technique changes, you can move from being a normal walker to a Power Walker! For walkers, good posture is everything. Stand tall with feet together. Your shoulders should be relaxed, back and abdominals pulled in, bottom tucked under and arms held loosely by your side. Now you are ready to begin!

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The heel strike – Take your front heel forward, flexing your ankle upward and strike the ground squarely and firmly with your heel. Keep your back foot flat on the ground and use your normal stride length, so that you have good balance as your feet begin to roll into the next position.

© Walk the Walk Worldwide 2013

TWO GREAT TIPS!

Check your posture regularly while walking – back pain can be caused by leaning forward as you walk.

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Arms – It is impossible to Power Walk without using your arms. To gain speed, use stronger arms and your feet will follow! Keep your arms at 90 degrees, tucked into the sides of your body while moving.

The push off – This is the power source of Power Walking. Your left foot rolls out in front and becomes your support. Your back foot has rolled right onto the toe and is ready to ‘push off’.

The mid-stance position – As your front foot begins to roll forward onto the ball, your back foot will naturally begin to follow. It is at this point, just before you reach the push off position, that your weight is evenly balanced between your two feet.

It is a challenging technique to master and can feel awkward to begin with, but it is worth persevering as this is the base of good Power Walking.

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Arms – Your arms begin to move forward and backward in opposition to your feet. Keep your hands relaxed and look straight ahead.

Arms – At this point they are also at their optimum position, but still in a 90 degree angle, with relaxed hands. The opposite arm to your front leg should be thrust forward no higher than your shoulder and the other arm thrust back as though you are elbowing somebody in the belly!

As you walk, imagine you are gripping a dollar bill between your butt cheeks – it will help you to check your posture and do wonders for your bottom!

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The cross through – As the back foot lifts off the ground after the push off, keep it close to the ground to conserve time and energy. The foot neatly crosses through to the front becoming the lead foot. Arms at this point also begin to exchange.

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Begin again – Immediately extend the lead foot forward, keeping it just above the ground in preparation for the heel strike. If you would like to find out more about Power Walking techniques and how you can improve your overall fitness and health, I have written a book from my experience called Walking for Fitness, published by Dorling Kindersley.


HOW TO START POWER WALKING

Walk the Walk offers a variety of challenges, from distances of a few miles to the Full 26.2 mile Marathon and even the challenge of the Inca Trail. Whatever captures your imagination and inspires you to start walking, one thing is certain; the more you prepare and train, the more you will enjoy the challenge and the better your chances will be of reaching your goal!

A GOOD TIP!

Keeping a training log tracks your progress and is a wonderful way to keep motivated!

10 Easy steps to help you meet your challenge!

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Never underestimate your challenge, particularly if it is a Marathon and especially if it is a MoonWalk.

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Nothing replaces walking. If you don’t believe me, speak to those who have already taken part in Walk the Walk challenges! The fittest people, although they may have great stamina, can struggle by having weak walking muscles!

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begin with. Long walks develop strength and endurance so keep going – eventually your speed and stamina will come together.

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Team up with a Walking Pal. It’s a great way to keep motivated! If you need to find a Walking Pal, visit our website walkthewalkamerica.com/walkingpals and start talking to like minded people. There could be somebody near you that would love to team up. Take turns being the ‘pace setter’ in your group. Being able to sing, talk and walk is an important skill in any Walk the Walk team, but it takes practice!

Be prepared. When you have established your fitness and training plan, aim to walk a minimum of 2-3 times a week. Luckily, you can fit walking into your daily life. Try walking during your lunch hour or walking to and from work- every little bit helps. It may be helpful to map out and measure a few good routes before you start so you can concentrate on your walking.

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Midweek walking is perfect for fitting in short, fast walks. Aim to walk a minimum of twice a week and each time slightly increase the distance but walk for the same amount of time. You will find your walking speed increases quite dramatically.

Treadmill walking is a good alternative if the weather is keeping you inside. For road walking challenges such as Marathons however, be aware of the following; • Treadmills have a bouncy surface making walking easier than on a road surface. Do not be disheartened if you find that you reach better speeds on the treadmill than you do on the road.

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Weekend walking is ideal for longer walks. Your pace will probably be slower than on the shorter distances to

Cross training will help you to increase your stamina and strength by challenging different sets of muscles while adding variety to your training. Any activities, even dancing, are great companions to walking. If you want to challenge your navigation skills as well… try orienteering!

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• To replicate road walking on a treadmill, always set it at a minimum incline of 1%. Keeping it flat for walkers or runners requires no exertion from you and will do little for your fitness.

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Water is a vital ingredient to your training, and it is recommended that you carry water at all times. The secret of keeping hydrated: sip water little and often – controls toilet stops too!

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Always listen to your body – be aware of any health conditions you may have. If in doubt, seek medical guidance.


HOW TO START POWER WALKING

COUNTDOWN TO THE BIG DAY! Training guide - The above table is based on walking a minimum of 3 times a week at a minimum walking speed of 4 miles an hour. An average person walks at 3 miles an hour, so with practice, this is a very achievable goal. COMPLETING A HALF OR FULL MARATHON All events have an official finishing time, when all first aid services etc. cease to operate. The times vary depending on the event, but as most road races are geared around runners, they close earlier than our walking events. To take part in a Half or Full Marathon distance, it is important that you can achieve a minimum walking pace of 4 miles an hour. THE WALKING WEEK • 2-3 walks each week should be short and fast, aim to reach a level of walking around 25-50% of the total event distance. • Try to increase your walking pace just a little each time you walk – even if it is only by a minute! • Interval training on short walks is a good way to build speed and stamina – wait until you have a few weeks training under your belt before trying this.

• Long walks should increase by about 10% a week, reaching a maximum of 75% (10 and 20 miles) of the event distance. Make sure you do at least 2 or 3 distances of 7-8 miles HM and 16-18 miles FM. TWO WEEKS BEFORE YOUR BIG DAY • A must – HM to cover 10 miles, FM to walk 20 mile distance. If you can do this, then you can reach your goal! • After your final long walk, reduce your training for the next 2 weeks, give your body time to recover. • Be sure to drink plenty of water, eat good food and sleep well. TWO DAYS TO GO! • Avoid any aerobic activity. • Stop drinking any alcohol if you have not already done so. Alcohol will dehydrate your body and can make a big difference to how comfortably you conquer your challenge – save it for the celebration! • Try to avoid any rich or spicy foods. • Check that you have understood all of the event information. • Get all the necessary items for your bum bag. • Relax and visualize yourself wearing that medal!

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ESTIMATED TRAINING TIMES

Complete Beginner

(Exercise? What’s that?)

Do a Bit

(Enjoys walking the dog, maybe exercise once a week)

Quite Fit

(Takes part in sporting activities 2-3 times a week)

Fit, Fit, Fit!

(Enjoys daily activity including Power Walking)

3 miles

10 miles

13.1 miles

26.2 miles

6 weeks

10 weeks

12 weeks

20 weeks

4 weeks

8 weeks

10 weeks

16 weeks

2 weeks

6 weeks

8 weeks

12 weeks

1 week

3 weeks

4 weeks

10 weeks

Good Luck!


CROSSING THE FINISH LINE WHAT NEXT?

After any challenge, it is important to give yourself the best opportunity for recovery. This is especially important for those walking a MoonWalk Marathon, where your body has been working for a long time against your internal clock. Even for a Power Walker, you may think you feel fine, but it will take your body approximately 2 weeks to recover from a Marathon. Your body will need some TLC so follow these vital tips:

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The first and most important thing to do as you cross the Finish Line is to put on warm clothing, particularly after a MoonWalk or any Marathon. After hours of walking, your body temperature will drop rapidly and can often be the cause of people feeling faint. We always suggest that you have a sweatshirt tied around your waist to put on immediately, or go straight to the Baggage Store and collect your warm clothes. Space blankets will keep you warm if you are already warm, but will not help you to get warm if you are cold.

2 The BECH Centre is a part of Memorial Sloane Kettering Cancer Care and provides free breast cancer screening services to improve the early detection and reduce the impact of breast cancer among African American and Hispanic women. Walk the Walk funding will not only help to ensure that more women get screened but also will fund Navigators to help ensure these women conquer their ears and follow their journey through breast cancer.

At the end of any challenge the last thing you feel like doing is stretching but it makes a huge difference to how you will feel the next day. Stretch as you have been stretching and as shown on page 13, holding the stretches for 30-60 seconds. You should feel the stretch but it should feel good to stretch out, not painful. If you are really unable to stretch, the best thing you can do is keep moving. No matter how stiff you feel and no matter how big the temptation, DO NOT LIE DOWN, especially if it is cold. Use the walk from the event site as your stretch-anything is better than nothing.

3

A glass of champagne meets many a walker on the Finish Line from enthusiastic friends and family, but

12

beware, as it can be extremely dangerous to consume alcohol at this time. I would be the last person to spoil the fun, but I have known walkers cross the line in great shape only to end up in hospital thanks to champagne. It is better to save the celebratory drink until you have eaten hot food, had a warm bath and a little rest. It will taste even better!

4

Food and a hot drink will go a long way to your initial recovery. Your body has most probably been running on adrenalin, water and a power bar or two for quite a few hours so as soon as you stop, you need to restore your muscle energy and your fluids. Drink plenty of water, try to avoid caffeine and eat high carbohydrate foods or snacks. I always like something hot; a good bowl of oatmeal at the end of The MoonWalk is perfect‌

5

Rest your body for approximately 2 weeks before getting back into any hard exercise or long distance Power Walking. Be kind to yourself and act wisely so that you can walk away from the challenge with a good feeling about the experience. It is a shame when people cross the Finish Line in good form only to suffer afterwards. Spend the time basking in the glory of what you have achieved and of course, planning your next challenge!


FACING THE FACTS

13

42% 1 WOMAN IN 8 WILL EXPERIENCE SOME FORM OF BREAST CANCER IN THEIR LIFETIME

BEING BREAST AWARE AND HAVING REGULAR MAMMOGRAMS WILL NOT PREVENT YOU FROM HAVING BREAST CANCER, BUT IT WILL HELP TO DETECT THE DISEASE EARLY AND INCREASE THE CHANCES OF IT BEING SUCCESSFULLY TREATED

1 IN 4 BREAST CANCERS ARE LINKED TO PHYSICAL INACTIVITY, SO FAST WALKING EVERY DAY FOR A MINIMUM OF 30 MINUTES CAN HELP TO REDUCE YOUR RISK OF BREAST CANCER*

*Information from the World Health Organization

Eating a healthy balanced diet can help prevent obesity. Being obese after the menopause can lead to an extra 3 out of 100 women developing breast cancer in their lifetime, compared to being a healthy weight*

Remember 9 out of 10 lumps are not cancerous ✔

Scientists estimate about 42% of breast cancer cases could be prevented through drinking less alcohol, being physically active and maintaining a healthy body weight THERE IS EVIDENCE THAT BY REDUCING YOUR ALCOHOL INTAKE, YOU ARE ALSO REDUCING YOUR RISK OF HAVING BREAST CANCER

Japanese women eat more phytoestrogens than Western women. One large study showed that a diet high in soy is associated with a 14% reduction in the risk of developing breast cancer.

400

APPROXIMATELY 400 MEN A YEAR SUFFER FROM BREAST CANCER


PREPARING FOR A HALF MARATHON AND SHORT CHALLENGES

Taking on a Half Marathon 13.1 miles is a great place to start if you have never taken on a challenge of this type before, or you just don’t have time to train for a longer distance.

Not to be underestimated a Half Marathon will still require effort to ensure that you enjoy the night and don’t spend it worrying about your fitness! Our MoonWalks in London, Scotland, Iceland and New York all offer a Half Marathon distance. By following the step by step Training Plan you will find that, within just a few weeks, you will start to feel the benefits of walking and there will be no looking back! If you encourage just one person to start Walking the Walk, you are giving them a great gift for life!

14

To download your training log, visit walkthewalkamerica.com/training

1

Get checked by your doctor before you start walking, if you have any existing aches, pains or injuries.

2 3

Don’t do too much too soon! Build up by slowly increasing the distance.

It’s not the distance, it’s how you do it…By walking a little every day you will very soon begin to feel like you have more energy. As you start to feel more confident with walking, start to concentrate on your technique in order to get the maximum benefits.

4

When you can walk 3K without much problem, follow weeks 1-5 on the training plan for the Half Marathon. This can be repeated as often as you wish…you may find you want to start walking further!

5

Always stretch – no matter how little. Get your body moving before you set off and when you get back. It will make you feel good and walk tall!


IT’S ALL IN THE MIND!

If you believe you can Power Walk a Marathon or any challenge and reach your goal, you will… if you think you can’t… you won’t.

words have set your teeth on edge. This is because you have just pictured exactly what it would sound or taste like; that is creative visualisation.

Our attitude towards how and what we think is probably the greatest influence on what we actually do in life. All too often, without realising it, we find it easier to think negative thoughts about ourselves and in doing so, fulfil our own prophecies. If you allow it, your mind has the capability to open the doors to all your dreams and possibilities. Picture them in your mind, your body will turn them into a reality! Put another way, by thinking positively you can go beyond all your boundaries of limitation and achieve, not only any of our challenges, but anything you want in your life.

First of all, know in your heart that whatever you are about to do is achievable. Focus on the positive and picture in your mind’s eye exactly what you want the outcome to be. Picture every step of the way... arriving at the Start Line, notice how excited and yet calm and confident you feel, hear the cheering, see the crowds. Have a clear picture of crossing the Finish Line and receiving your medal, notice how good you feel. Start living the challenge in your mind and already you are on your way to achieving your goal. It takes less energy to think positively; and this doesn’t mean just putting on a brave face and suppressing your fears, as Susan Jeffers wrote, it is about ‘feeling the fear and doing it anyway’.

Many people are not aware that what goes on in our minds has a direct impact on our bodies, both physically and emotionally. Studies of people with cancer have shown that positive thinking can boost the immune system. So if you are about to take on a Power Walking challenge, your thoughts and attitudes are as important as, and inextricably linked to, the training miles you will walk and the food you eat. But the question is... how do we create that positive focus and achieve our goals? Imagine for a moment somebody running their fingernail down a blackboard, or sucking on a lemon, I bet just reading these

Every year centres such as The Haven and Penny Brohn Cancer Care see living proof of how powerful positive thinking can be. They help hundreds of cancer patients to recognise the power they have to influence their own healing by using visualisation techniques and as a result, wonderful and life changing transformations happen as people start to believe in themselves. You are about to achieve something extraordinary and possibly beyond what you ever imagined. Let your mind see it just as it will be, and enjoy every moment!

15

But the question is... how do we create that positive focus and achieve our goals?

Continues on page 16


THINKING YOUR WAY ACROSS THE FINISH LINE Taking on a Walk the Walk challenge of this type is 65% mental and 35% physical, we can often become our own worst enemies when we are confronted with a challenge. It is only natural that doubts creep in such as, ‘am I fit enough?’ or ‘will I let my team down?’ so staying in control and keeping a positive mental attitude becomes an important tool towards achieving your goal. Any goal takes courage, whether you are attempting 3 miles for the first time or taking on the 100 mile Nijmegen Marches. By following these steps, you have every chance to go all the way to the Finish Line with a smile on your face. FOLLOW THESE STEPS AND SUCCESS IS YOURS!

1

STEPPING STONE GOALS – Don’t look at your challenge as a daunting task. Instead of seeing a Marathon as 26 gruelling miles, break it down in your mind and begin to view it as 1 mile 26 times. By breaking the goal down into manageable and more importantly, achievable sections, not only do you feel in control, you will be empowered by lots of successes on your way to the main goal.

2

AFFIRMATIONS These are short positive phrases. When you repeat them to yourself again and again, amazingly, your mind will actually begin to believe them. Affirmations must always be said in the present tense as though you have already achieved your goal, and can be thought or said out loud. Try walking to the rhythm of ‘Every day I feel fitter and stronger’ or ‘I’m on my way to the Finish Line, I’m going to get there in very good time’.

3

CREATIVE VISUALISATION – This is your time to create the exact story of how you want your day to be. Whether you are climbing Machu Picchu or doing 10k in The SunWalk, picture every bit of detail you can. Imagine your feelings, the weather, receiving your medal. Visit this picture in your mind as often as you wish; the more you do, the more it will become a part of your reality.

Remember – if you can see it in your mind, you can make it happen!

Walk the magical Inca Trail and unite with us against

breast cancer

2014 dates d to be release r te is soon - reg t your interes now

00 44 (0)1483 741430 walkthewalk.org

4

Raise money, Raise awareness, Get fit and have FUN – Each time you set off walking, feel good about yourself. Not only have you taken on a personal challenge to get fitter and healthier, but by supporting Walk the Walk, thousands of people will benefit from the money that you raise. Whilst you are having fun, with every step you will make a significant difference to vital breast cancer causes.

The difference between the impossible and the possible lies in a person’s determination. Tommy Lasorda

Patron HRH The Prince of Wales


LADIES AND GENTLEMEN... IT’S TIME TO GET CHECKING! GET TO KNOW YOUR BODY With 1 in 8 women in the UK expected to experience some form of breast cancer and an increase in men having breast cancer, it is a goal of Walk the Walk to encourage women and men to realise their own potential for maintaining good health. We only have one body and even so, it’s a known fact that most people are prepared to spend more time and money looking after their cars than themselves! You are the most unique and precious vehicle so befriend your lumps, bumps, warts and all and if you notice anything that seems different CHECK IT OUT – BE A NUISANCE! Anything, even a hole in your tooth, is easily fixed if you act quickly! CHECKING BREASTS – Most of us don’t really want to do it... just in case we find something! Be brave or get your partner to help out and whilst you’re there, return the favour. Follow the easy steps and get to know your body, very soon it will become a habit like cleaning your teeth! ONE FOR THE BOYS – Did you know that men account for 1% of all breast cancers, that’s over 300 cases a year. As with women, it usually affects older men in the 60 – 70 age bracket, but it can be found in men of any age. The treatment is very similar to that of women.

WHEN TO CHECK – Examine your breasts once a month, preferably immediately after the end of your period. If you do not have periods, on the same day each month.

EIGHT SIGNS TO CHECK FOR:

HOW TO CHECK – Firstly, stand in front of a mirror, hands by your side and look closely for any changes.

• Any unusual change in the shape or size of one of your breasts.

QUICK CHECK – Feel around the breast with the tip of your index finger. If you feel a lump, remove your finger and if you can find the exact spot again without searching for it... get your doctor to check it out. TAKE THE FIRST STEP TO BREAST AWARENESS – Nobody knows your breasts like you do. By looking at and feeling your breasts regularly, you will become familiar with them and the usual changes that occur. You will get used to how your breasts feel during the month and be able to detect any differences in their appearance or texture. If you find anything unusual, contact your GP for an immediate appointment. The earlier breast cancer is detected, the greater the chance of successful treatment and cure.

17

To download your training log, visit walkthewalk.org/health

• If one breast has changed and become lower than the other. • Changes in skin colour or a rash around the nipple. • Puckering or dimpling of the skin.

Remember 9 out of 10 lumps are not cancerous

• A nipple that has become pulled in or changed its position or shape, (retraction of the nipples is normal in some women). • A lump or thickening within the breast or armpit. • Discharge from one nipple or both. • Constant pain in one part of the breast.


YOU ARE WHAT YOU EAT

Walk the Walk is not just about raising money it’s also about getting the best out of life. Wouldn’t you love to feel as full of energy at the end of the day as you do at the beginning?

Now that you have started walking, you have the ideal opportunity to reconnect with your body. When you start to eat a diet that really nurtures your body, there is a huge satisfaction knowing that the food you are eating is actually what your body wants and needs to support you in your quest to get fitter and healthier. Eating has become a confusing issue. Not only do we have the environmental concerns of where our food comes from and whether it should be organic, but every day we read conflicting reports on what is good for us and what is not. Walk the Walk has chosen to follow an organic food policy. This is because we are more concerned about the cocktail of chemicals that is often unseen and hidden, than any other benefit that organic food may offer. Evidence is mounting that “we are what we eat” so the better the food, the more we can expect from ourselves. Good nutrition cannot work in isolation. If you have the best diet but have a very stressful life, you may be undoing a lot of the good. Similarly, food should always be a pleasure to eat, so introduce changes slowly. Aim to discover a way of eating that suits you and is sustainable rather than an extreme diet that promises quick results but has no lasting power. Don’t get angry with yourself if you don’t always

To download your training log, visit walkthewalk.org/feelgood

get it right. Whether you just want to have more energy or want to lose weight, the combination of good food and Power Walking is a recipe for success. Small changes to your lifestyle are going to have big results. Take the comfortable route to change and start adding foods that you know are good for you. When you feel ready, slowly let go of those foods that you know are not supporting you, or rather, keep them as special treats.

18


HOW TO FEEL FANTASTIC IN 12 EASY STEPS! Scientists estimate that 42% of breast cancers in could be prevented by making a few lifestyle changes; drinking less alcohol, being more physically active and most importantly, maintaining a healthy weight.* So! 12 weeks to train for a Marathon and 12 steps that could not only help you to reach and maintain your ideal weight, but will also make a big difference to your overall health and well-being!

FRESH IS THE BEST! To be the best…eat the best quality food you can afford. Always try to support your local farmers’ market and smaller independent shops and if possible, choose organic. Leave the packet meals and prepared foods on the shelf. Not only are they not as good for you, they are certainly not cost-effective. KEEP A FOOD DIARY Keep a food diary for 1 week and see what you are really eating! Don’t cheat! Most of us remember our main meals but it’s the little forgotten snacks and the odd chocolate that can pile on the pounds! Try eating much smaller meals but more often, perhaps 5 times a day. This will help you to stop feeling hungry, which is when most people start snacking! EAT BY COLOR! Choose your fresh foods by color. Every single fruit and vegetable has different vitamins and minerals essential to good health, so make sure you have all the colors in your

*World Cancer Research Fund

basket. Eating plenty of fresh fruit and vegetables every day is a great way to increase your immune system. If this is a struggle for you, try experimenting with juices and smoothies.

from giving your food more flavor, retains the goodness and, provided you don’t smother everything in butter, keeps the unnecessary calories out!

CHOOSE YOUR FATS CAREFULLY We all need essential fats and good fats found in foods such as oily fish, nuts and avocados. While these are high in calories, and that should be taken into account, any diet eliminating essential fats is unsustainable and can be damaging to your health. However, you certainly can live without hydrogenated or unsaturated fats that are found in many processed and prepared foods.

EATING YOUR GREENS COULD GUARD AGAINST BREAST CANCER A study found that women eating one-and-a-half cups of vegetables a day such as cabbage, broccoli, brussel sprouts and cauliflower, decreased their breast cancer risk by a quarter. These green goodies contain a chemical called indole-3-carbinol that encourages the body to eliminate excess estrogen and prevents it from absorbing toxic hormones.

CHANGE YOUR COOKING STYLE! Follow the chefs on our TV screens and you will notice that most tend to choose methods of cooking that are more healthy such as grilling, steaming (a steamer makes food taste fantastic) or baking in the oven. Cooking in this way, aside

STOP DIETING *Fit people seem slimmer yet weigh more due to muscle weighing more than fat. Watch the type of calories you are eating; fats, carbohydrates or proteins. Provided you burn more energy than the calories you consume, you should lose excess

weight and be able to maintain your ideal weight. Crash dieting causes a state where your metabolism slows down to save energy and your body turns food to fat – not what you need! *Marilyn Glenville

READ YOUR LABELS! Read labels and find out what exactly is in your food – don’t be fooled by hidden salts, sugars and additives, particularly in prepared foods. Google your local supermarket and find out what their food policies are. FOLLOW THE 80-20 RULE! Be sure to eat at least 3 meals a day and stick to the 80-20 rule for every meal. Make sure your plate has 80% plant-based foods and 20% protein. WATER, WATER, WATER… Drink plenty of water and keep hydrated. We are made up of 60-70% water; it is our life source. Often

thirst is mistaken for hunger and you could be eating when all you really need is a glass of water. CHOCOLATE IS GOOD FOR YOU!!! Who can live without treats? So, aim to keep these foods as treats and make sure that when you do indulge, you settle for nothing less than the best chocolate, coffee or cake and make it a moment to savor! Preferably organic chocolate, as it has a high percentage of cocoa. WALK THE WALK What you put into your body is only part of the story. In order to be toned and feeling good, try to Power Walk or do some form of exercise for at least 30 minutes, 3 times a week. Whatever you choose, make sure it makes you feel a bit hot and sweaty so you know you are increasing your heart rate.


HOW TO PUT THE ‘FUN’ INTO FUNDRAISING

20

To download your training log, visit walkthewalk.org/fundraising

We are always trying to think of creative and ingenious fundraising ideas that will help you to raise just that little bit more. If your resources are limited or you are a regular Walk the Walker and taking part in lots of challenges, the fundraising can become quite a challenge in itself. The SunWalk and MoonWalks are all licensed events so you cannot organize your own, but we are very happy to help you in any way we can to achieve your fundraising goals. The good thing about some of these ideas is that there is a great exchange. Your friends and family will benefit, you will raise money, and you will all be making a difference to the quality of life to many thousands of people with cancer now. FUNDRAISE ONLINE AND THE WORLD IS YOUR OYSTER! Follow the easy instructions to create your own fundraising page. Include pictures, stories, films and you can even update your blog. Then, at the press of a button you can send it to everybody you know! The best bit-by using online fundraising, it costs the charity less to process your money and your Gift Aid is automatically sent to us! USE YOUR SKILLS We all have things we are good at, so why not use them to help somebody else and raise money? Cooking, gardening, yard sales, decorating, babysitting, knitting, painting, shopping… the list is endless!

BIRTHDAYS AND ANNIVERSARIES For one day only! Why not ask for donations to Walk the Walk instead of gifts – that really would be a double celebration! UNITE AT WORK, SCHOOL AND IN ANY ORGANIZATION Many hands do make light work! Matched funding…Find out if your company is one of the many that will match whatever funds staff raise for any charitable activities. Get everybody together and really make a difference in your lunch hour…hold a quiz, play bingo, sell cakes or even lead a 3 mile walk. A small entrance fee from each person could really add up….and they get a fun lunchtime! FOR THE ADVENTUROUS IN BODY OR MIND… Think BIG and go for dinners, discos and balls; these can be all-consuming to organize, but the rewards are great. Need help with knowing where to start? Just give us a call! FOR THE ADVENTUROUS ONES – there are a host of exciting challenges out there…pick yours and do it for us! Visit walkthewalkamerica.com to find more great fundraising ideas or how to make a donation!

A LEGACY IS A GIFT FOR LIFE! We are already very grateful for all the hard work, energy and enthusiasm that you give to Walk the Walk, so it would be really special if you were able to consider us in your will. We all know that we should make a will, but often don’t get around to it or avoid having to think about it. Of course, your family and friends will always be first in your thoughts, but that doesn’t mean that you can’t leave a gift to a cause that is close to your heart. A gift to Walk the Walk in your will would help to secure the future of the charity and enable us to continue making grants where it really does make a difference: towards breast cancer research and to help those that will have cancer in the future. If you would like more information about supporting Walk the Walk in your will please call us at any time on 212.488.6560 or email us at info@walkthewalkamerica.com

POTS AND PINS! Using our collection pots and selling our pins is a great way to fundraise…Pins are sold for a suggested minimum donation of $2.00 and are ideal to take to school,

A GREAT TIP! When being sponsored per mile for smaller amounts, ask if your sponsor will make a donation at that moment, so you don’t have to collect it later!

to the office, to your friends, anywhere! It’s easy…to place an order just visit walkwearamerica.com/fundraising. WHERE TO SEND YOUR FUNDRAISING! Now that you are taking part in a Walk the Walk challenge you don’t have to wait until you have collected all of your fundraising. You can send in amounts as often as you wish. Please ensure that every payment includes your name and the names of any people that you are sharing your fundraising with, plus your address and zipcode, then send it to; Walk the Walk America MoonWalk New York City P.O. Box 1473 New York, NY 10113

The money you raise cannot be given to any other charity or used for your own personal expenses. By failing to comply with this you could be committing a criminal offence.


CHOOSE YOUR NEXT CHALLENGE

*The Footprint Scale will help you to select the right challenge. For more information about our Footprint Rating, please visit walkthewalk.org/scale ( Half Marathons are 2 Feet Challenges) BEGINNER

There is nothing like the commitment of a challenge to change ‘thinking about doing some exercise and getting fitter’ to actually doing it... and there is nothing more accessible than Power Walking. Sometime this year you will have completed your challenge and will be looking for the next one! Walk the Walk create Power Walking and Backcountry Ski challenges aimed at encouraging women, men and children to include walking in their daily lives as a way of keeping fit and healthy. With distances from 3 to 100 miles, as close as London and Edinburgh... or for those that want to travel, Paris, Peru, Berlin, Iceland and New York. Whether you are an absolute beginner or an ardent walker there is something for everyone.

EXPERT

MARCH

2014

theArticMarathonlapland

SEPTEMBER

2013

The BMW Berlin Marathon, Germany A beautiful city full of history to see and feel, wonderful shopping, delicious food, combined with a great Marathon it all makes for a very exciting weekend! Not to mention the roller skating Marathon the day before... don’t miss it! We love this one but finishing time for this challenge is 6 hours 15 minutes, so training is essential. Walk for free... walkthewalk.org/berlin

NOVEMBER

2013

NEW A new country and a new challenge this time on backcountry skis. Five adventure filled days in this region of the sub Arctic, the opportunity to see the northern lights, sleep in mountain huts and be a part of this beautiful wilderness. Recovering at the famous ICEHOTEL makes this a very special trip. You don’t have to be a skier... you just need the desire to be one! Walk for free...

http://walkthewalk.org/Challenges/ TheArcticMarathon

APRIL

2014

MARATHON

26.2 miles HALF MARATHON

13.1 miles

walkthewalk.org/NYC

2014

the MoonWalklondon

This iconic midnight Half and Full Marathon is a spectacle and experience like no other. The Marathon and Half Marathon route takes in many of the city’s landmarks. Entries opened in November, but if you missed it for this year, why not become one of our much needed Volunteers for the night.

NEW London 2 Brighton Challenge A challenge like no other, a 100km walk from city to coast across varied terrain, through the day and night! A real test of fitness, endurance and determination for committed Walkers!

Paris Marathon With a fast finishing time of 5 hours 40 minutes this is definitely a challenge for committed and experienced Walkers. We think this is one of the best – a wonderful Marathon in a beautiful city; with a glass of Beaujolais at the end, what could be better! Walk for free...

The ING New York City Marathon Experience this fantastic city at Marathon time, with a route that takes in 5 boroughs. Walk the Walk stay in the heart of Manhattan, so it is a weekend of true delight. After all, this is where it all started! Walk for free...

MAY

walkthewalk.org/Challenges/TheMoonWalkLondon

walkthewalk.org/paris

REMEMBER

21

Virgin London Marathon A great Marathon through our own capital city. Places usually become available in November but are very limited, so you will have to be quick! Please note minimum fundraising requirements are £2,250.00 per person.

http://walkthewalk.org/Challenges/ London2Brighton100K


CHOOSE YOUR NEXT CHALLENGE Behind the scenes at Walk the Walk we are busy preparing to take the MoonWalk to other countries. Top of our list are: Australia, South Africa and countries within Europe. Keep watching the website for updates!

JUNE

* The Footprint Scale will help you to select the right challenge. For more information about our Footprint Rating, please visit walkthewalk.org/scale (* Half Marathons are 2 Feet Challenges) BEGINNER

2014

the MoonWalkedinburgh scotland

Join this fantastic challenge now in its 8th year and not only have the opportunity to visit this beautiful city, but for the first time this year, apart from the Full and Half Moon we bring you Over the Moon, the chance to do 2 Marathons 54.4 miles back to back... and for those that are a little less adventurous but just as passionate about taking part and raising money, The New Moon, a Quarter Marathon that can be completed as a team relay or just one leg!

http://walkthewalk.org/Challenges/ TheMoonWalkEdinburgh

JULY

2014

Nijmegen Marches, Netherlands Not for the faint-hearted, 100 miles in 4 days – a unique and wonderful experience for those who want an extreme challenge! Walking 40 or 50 kilometres a day, pre-event training for this challenge is essential. Walk for free...

http://walkthewalk.org/Challenges/ NijmegenMarches

the MoonWalknewyorkcity

Join this MoonWalk in the Big Apple and help our sister charity Walk the Walk America raise money for cancer in the US! Money raised will be granted to organisations within the US only. walkthewalk.org/moonwalknyc

DID YOU KNOW? The MoonWalk and SunWalk challenges are licensed and trademarked to Walk the Walk Worldwide which means they cannot be copied.

EXPERT

22


WALKING AROUND THE WORLD WITH WALK THE WALK

theArcticMarathonlapland

Like us facebook.com/walkthewalkamerica

Follow us @walkthewalk

Spread the Word! #MoonWalkNYC

PARIS MARATHON VIRGIN LONDON MARATHON

thethreelandchallenge theMoonWalklondon

LONDON2BRIGHTON CHALLENGE

theMoonWalkedinburghscotland theIncaTrailperu theMoonWalkiceland theSunWalklondon NIJMEGEN MARCHES NETHERLANDS

theMoonWalknew york city

THE BMW BERLIN MARATHON ING NEW YORK CITY MARATHON

Walk the Walk America P.O. Box 1473 New York, NY 10113 USA

212.488.6560 info@walkthewalkamerica.com walkthewalkamerica.com

Walk the Walk Worldwide registered charity number SC029572. Š Walk the Walk Worldwide V13 The contents of this publication belong to Walk the Walk Worldwide and cannot be used without the written permission of Walk the Walk Worldwide.

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