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Written by Erin Frustaci
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Wednesday, 04 July 2007 |
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 As a little kid, I remember long summer walks after dinner along the path behind my house. The sun would set behind the mountains and our little dog happily trotted alongside.
It was a peaceful break from the busy life that we spent together as a family. Back then, I didn’t realize just how important walking is. Sure, it gets you from point A to point B, but it’s also a gateway to a healthier life.
“Walking is not only good physically, it’s also good for a person’s mental well-being” said John Lonsdale, owner and personal coach of Foot of the Rockies, in Fort Collins. “It’s a lifelong pursuit, but an active lifestyle will lead to a better chance at a longer and better quality life.”
IT'S ALL IN THE SHOES
Thanks to technology, athletic shoes are better than ever. They are lighter weight with better cushioning systems. Mesh material allows feet to breathe and shock absorption systems minimize stress of impact.
When it comes to walking, almost any athletic shoe will do, as long as it fits your foot. John Lonsdale, owner and personal coach of Foot of the Rockies says running shoes will work fine for walking. Traditional walking shoes are made with leather uppers, whereas running shoes are made of a more flexible material. The important thing is to have a good pair of shoes.
“Don’t skimp on the shoes,” Lonsdale said.
Larry Lucero, an employee at Runners Roost, said 40 percent of the shoe sales at the store are for non-running.
Janet Geist, store manager at Foot Solutions, said the main focus at her store is to find solutions to make the customer feel more comfortable. They offer custom inserts as well as over- the-counter inserts and free gait analysis.
“A lot of shoes will have a rocker base to them or shock absorption,” she said. “We are here to help people improve the quality of their exercise and lifestyle.”
WHEN TO WALK
Larry Lucero, an employee at Runners Roost, has run for years, but two and a half years ago, he started walking with his wife on Sundays. “The first time, we went for an hour and a half and I was sore for a couple days and I’m fit,” Lucero said. “It took a couple weeks to build up.”
He recommended getting up to 30-40 minutes and said once you start walking, it really goes by fast.
John Lonsdale, owner and personal coach of Foot of the Rockies, said the best time to walk is early morning or late evening when it is cooler outside. If the heat isn’t a concern, though, a quick midday walk will also do the trick.
“A lot more employers are allowing employees to walk or run at lunch,” Lonsdale said.
The Greeley Tribune, which is owned by the same company that owns NEXTnc, has teams that walk 30 minutes on their lunch break every day. Brenda Haines, human resources director for the Tribune, said the walks average three to seven people a day.
“[For] a lot of the people who participate, this is something they wanted anyway. Having it organized motivates them more,” Haines said. “They also like the conversation.”
HOW TO WALK
I know what you’re thinking — you learned how to walk when you were 1 (or even later, for some of you slow learners). The truth, though, is most of us don’t do it correctly.
Janet Geist, store manager of Foot Solutions in Fort Collins, said the proper way to walk is for the heal to touch first, then midfoot and toe, with each step.
“You want to maintain a balanced center of gravity where your hips are over your knees, which are over your ankles,” she said.
If the feet aren’t supported correctly, it can potentially throw the whole body out of alignment, sometimes causing knee or back pain.
WHAT TO DO WHILE WALKING
For all the multi-taskers in the world, here’s a list of activities to do while walking:
1. Play ‘‘I Spy’’ with a walking partner.
2. Take a camera along to take pictures of all the unusual or cool things you see.
3. Listen to your favorite tunes on your iPod.
4. Pick up trash as you go. Not only will you get some exercise, you will help keep the earth clean.
5. Check out all the houses. It’s fun to be a looky-loo.
6. Bring lighter weights along. That way you can also get some strength training in at the same time.
7. Play the alphabet game where you list things you see that start with each letter of the alphabet.
8. Think, dream or plan. This is a great time to clear your mind.
9. For treadmill walkers — watch your favorite TV show, news channel or movie.
10. For treadmill walkers — catch up on celebrity gossip with US Weekly, People or In Touch magazines.
WHY WALK?
During fall and spring semesters, Colorado State University students take steps toward wellness. The Walk for Wellness program encourages regular physical activity by challenging students to use pedometers to track their steps for seven weeks. The recommended amount of steps for the average person is 10,000 steps a day.
NEXTnc staffers decided to do their own challenge by tracking their steps for five to six days using basic pedometers purchased for $4.88 each at Wal-Mart. Some went out and climbed a 14’er (but forgot to take their pedometers along) and others climbed the TV channels with their trusty remote.
We didn’t waste a lot of time properly configuring the pedometers to our strides (though some did), and you’ll see mileage numbers that seem, well, a tad high compared to the number of steps. What do you expect with a $5 piece of plastic?
Eh, this was for fun anyway.
Here are the unreliable results.
Donovan Henderson, Editor
14,566 steps = 6.84 miles
So I’m dead-ass last in this little experiment? I demand a recount! Seriously, there has to be some hanging chads to blame! Nah. Just too much couch time.
 Michelle Turley, Ad sales consultant
17,410 steps
P.S. I work out a lot and I climbed Bierstadt on Saturday but forgot my pedometer.
 Scott Reyes, Video production
I was around 23,000 when I lost it somewhere in the arena floor mud during the Joan Jett/REO Speedwagon concert Sunday night.
Sandra Machuca, Online editor
My pedometer was up to 17,000 steps on Saturday when I lost it at the Taste of Centerra. It had been trying to get away from me since I got it.
 Cody Schopfer, Ad sales consultant
61,284 steps = 34.31 miles
I played two tennis matches (a lot of bouncing) and mowed the lawn once. Other than that I walked around downtown for work a lot.
Erin Frustaci, Reporter
 55,639 = 17.80 miles
Though pedometers may not exactly prove how many steps a person takes, they do prove once again that boys will always be boys when it comes to toys. My boyfriend did everything he could think of to throw off the counter, from hitting every speed bump, to picking me up and shaking me a few dozen times. Go figure.
Kristy Passard, Graphic artist
56,865 steps = 26.72 miles
Just clipping the pedometer on was motivation enough for me to walk everywhere. Anybody who has ever tried to see how fast they can make the “Police Speed Check” sign go, knows what I am talking about.
 Cynthia Hohs, Sales manager
40,411 steps
This was surprising to me, as it seems low. However, I am taking into account that it does not count the motion from a Precor machine, riding the bike, or how may reps you do on the leg press or lat pulldown. So I’m not taking this count too seriously as far as measuring my activity level. It was fun, though, and it did motivate me to want to walk wherever I went since it was being tracked (sort of). It also spawned a little curiosity in my husband and 4 1/2-year-old daughter, and they both want to try it :)
Cristin Peratt, Ad sales consultant
53,941 steps = 21.58 miles
7,717 steps hiking up and down the ski hill at Steamboat.
 Janice Wood, Office manager
23,840 steps = 9.05 miles
However, I did spend the weekend in Wyoming at my dad’s with 23 adults, four kids, five dogs and a lot of wildlife, so I spent a lot of time chasing either my dogs, someone else’s dogs, or a child about to fall or do something bad. But I forgot to take my pedometer with me. I am going to estimate that I missed logging at least 5,000 steps. And figuring that 23,840 steps is about 9 miles, that means I missed logging about 2 miles.... Do you believe that?
Bryan Fuller, Distribution manager
Turns out my pedometer does not work, so I don’t know how many steps I took.
WHERE TO WALK AND COMPETE
Whether it’s at the gym, in the mountains, around the neighborhood, or through the mall or grocery store, your legs can take you anywhere.
“It’s a good idea to find dirt trails like at Lory State Park or Pine Ridge Reservoir because it’s a lot easier on the legs,” said John Lonsdale, owner and personal coach at Foot of the Rockies in Fort Collins. “It’s best to find something leveled out with not too many ruts, otherwise you’ll be getting into hiking.”
Larry Lucero, employee at Runners Roost, recommends the Spring Creek Trail and Poudre Trail by Lee Martinez Park in Fort Collins when the sun is out, because they tend to stay shaded.
“Pine Ridge is a great place to walk,” Lucero added. “There’s lots of walkers, bikers and runners out there.
Melissa Moran, marketing manager at Foothills Mall, said the mall has a pretty loyal base of early morning walkers. The doors open at 6 a.m.
“If you walk the Foothills Mall perimeter to perimeter, it is about one mile on the exterior, so inside is nearly a mile,” she said.
Most races also have a walking component, which can be a great way to challenge yourself.
“If you are intimidated by the thought of being last, who cares?” Lucero said. “The point is to be out there and have a good time. Sometimes the time is more important to the guy walking his first walk than it is to the people in front. The people in front win all the time.”
Here’s a few of the race/walks to try:
▶ All-Dirt 5K. 7:30 a.m. July 14 at Lory State Park. Registration is at 6:30 a.m. $25 prior to race day/$30 day of race. Proceeds benefit the Larimer County Boys & Girls Clubs. For more information, visit Runners Roost, 902 W. Drake. Call 224.9114 or visit www.active.com.
▶ Rat Race. 6:30 a.m. registration/7:30 a.m. race Aug. 11 in Ault, 13 miles north of Greeley on U.S. 85. $20 pre-registration or $25 day of race. Dogs if pre-registered can participate for $5. Proceeds go to the Highland Early Childhood Education Center. For more information visit www.active.com (search for Rat Race.) or call 834.1326.
▶ Mountain Avenue Mile Fun Run. 6:30 a.m. Aug. 9 on Mountain Avenue in Fort Collins. $10 preregistration/ $15 race day. Proceeds benefit the Beyond the Mirror outreach programs and Northern Colorado Running Foundation. For more information, visit www.americasdowntownmile.com.
▶ Colorado Run 5K/Walk. 7 a.m. registration/ 8:30 a.m. race Sept. 3 at the Water Plaza (southwest corner of the CSU Oval) in Fort Collins. $22 pre-register or $27 day of race. Proceeds benefit the Discovery Science Center. For more information, call 224.9114.
 STROLLER RIDES
It’s hard enough for moms to get a moment to think, let alone a whole workout uninterrupted. However, an exercise program designed just for moms may make it a lot easier.
StrollerFit combines cardio and strength training, songs and strollers in a 50-minute class.
“The whole class is geared toward mom getting a good workout and keeping kids happy,” said Kristen Zuiback, owner and instructor of StrollerFit in Fort Collins.
Moms meet at various parks and locations, unload their strollers and take off. They jog with their strollers in a line to music, stop and do jumping jacks, stretches and strength training exercises. As the moms stretch their glutes, they sing “I’m a Little Tea Pot” to their stroller-bound toddlers.
“We really focus on mommy muscles, which might need extra work,” Zuiback said.
Angie Henderson, 28, of Greeley and her 2-year-old son, Owen, go to StrollerFit twice a week. Henderson moved from Texas in December and was thrilled to find a StrollerFit in the area.
 “I couldn’t work out by myself,” Henderson said. “I need to do it in a group, or I won’t do it.”
Erin Price, 34, of Fort Collins and her daughter, Rachel, played on the playground last week before class started. Price said the class is also a great social opportunity for both kids and moms. Playgroups and friendships have developed from the classes.
“If somebody isn’t having a good time, it’s OK,” Price said. “Everyone there understands that kids have bad days. If a mom needs to stop to nurse her baby, it’s OK.”
Many of the moms say the class also helps teach kids about the importance of fitness at an early age. Rachel, who will be 2 in August, even mimics her mom at home now.
“She’ll even do exercises at home,” Price said. “She will pick up my exercise bands, do squats or stretch with her daddy after he runs.”
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TO GO
Classes are offered year-round four days a week and range from $4 to $12 per class depending on the package. The classes are outside in the summer and inside in the winter. For more information, contact Kristen Zuieback at 226.2674 or
This email address is being protected from spam bots, you need Javascript enabled to view it
, or visit www.strollerfit.com.
Class schedule
Mondays: 9:15-10 a.m. at Foothills Mall
Tuesdays: 9:30-10:20 a.m. at Highland Meadows Park
Wednesdays: 9:30-10:20 a.m. at Fossil Creek Park
Thursdays: 9:30-10:20 a.m. at Miramont Park
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WALKING THROUGH HISTORY
If you want to get a glimpse at the rich history of one of our region’s cities, and do it on foot no less, then go on Mr. Meeker’s Neighborhoods Walking Tour.
That Meeker, as in Nathan Meeker, the founder of the Union Colony, which became Greeley.
The free tour is at 7 p.m. Tuesday, July 10.
It’s narrated and led by Historic Preservation/Greeley Museums staff.
Call 350.9220 for starting location.
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|  | Felix Wong is an outdoor enthusiast living in Fort Collins. A mechanical engineer by day, he is especially passionate about bicycling, running, and backpacking. | |
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