How To Prepare For The Spring Walking Challenge
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Some of you may have picked up on the hints I’ve subtly been dropping… but we’re officially doing a SPRING PJW WALKING CHALLENGE!
Walking is a simple but effective way to improve your health in numerous ways. By putting one foot in front of the other, you can not only walk off weight, but you can also dramatically reduce your risk of heart disease, high blood pressure, stroke, depression, osteoporosis, diabetes, high cholesterol, and help clear artery-clogging plaque. The health benefits are endless—so no matter what your health goal is, joining our Walking Challenge can help you achieve it!
The best part? You don’t need trendy classes, or expensive gyms memberships. All you need is a simple routine that you can build on, week by week, to make you stronger and fitter at a pace that you can manage.
I’ve got the plan for you—no matter what fitness level you are at right now, you can torch calories, increase your energy, and start to view walking as a joyful everyday habit!
Join me for the second Pure Joy Wellness 30-day Walking Challenge—which will run from April 30 to May 28.
So, what is the PJW Walking Challenge?
It’s a month-long challenge YOU make to YOURSELF and the entire PJW community. This time around, I’ve structured the challenge in tiers, so there are different goals for different levels of walkers.
For anyone who is new to the challenge, your goal is:
Walk 30 minutes every day for 30 days.
You can walk for 30 minutes straight, two 15 minute walks, or even three 10 minute walks. Whatever it takes to get your 30 minutes in, that’s your goal for the next 30 days.
If you’ve participated in the last PJW Walking Challenge, welcome back #PJWWalkingWarriors!
Let’s up the ante for you. Your goal is:
Walk 2 to 2.5 miles per day. That’s 5,000 steps a day.
Already a super walker? Then your goal is:
Walk 4.5 to 5 miles per day. That’s 10,000 steps.
Whichever goal you choose, the goal of the challenge is to just get walking daily.
Day by day during the first week, you’ll start to feel stronger. Over the next couple of weeks, the walks will begin to seem easier. By the end of the month, you’ll not only notice shifts in the way your body feels, but also a difference in your mindset.
Before the challenge starts, whether you’re new to pounding the pavement or you’ve been an avid walker for years, this is a good time to purchase or upgrade your walking gear.
Here’s what’s on my must-have walking gear list:
1. Shoes, Socks, and Masks
Vionic’s signature walking shoes have been approved by the American Podiatric Medical Association (and me)! These sneakers include a supportive insert, an EVA midsole and flexible outsole, which means you’ll stay comfortable and supported even on the longest walks.
Quick-drying Drynamix fabric wicks away moisture while mesh panels keep you dry, making chafing a thing of the past. I especially love the thick ankle tab, which prevents friction and blisters on long walks.
These are the best workout masks I’ve found so far. Uniqlo’s AIRism face masks have three layers of breathable protective fabric: one wicks away moisture, one acts as a built-in-filter, and one offers UV protection. On top of all that, the coverings are machine-washable, so they’re zero waste!
2. Comfortable Shorts, Leggings, and Sports Bras
When it’s just too hot for pants, UA’s Play Up Shorts are my go-to-walking shorts. They look great on women of all shapes and sizes, and I love their lightweight fabric, pockets and ability to stay in place doing just about anything. Seriously, they’re a walker’s dream.
These leggings come with pockets… and who doesn’t love leggings with pockets?! These leggings from Colorfulkoala are super soft and cost less than $30. Not to mention, the stretch in these leggings is nothing like I’ve ever seen. They stay in place perfectly but they’re not overly tight, and they stretch, but they’re not see through. In other words, they’re perfect for walking.
The right sports bra can make all the difference in your workout. I love Lukafit’s signature sports bra. It’s stylish, supportive and ideal for walks of any intensity.
3. Layering Tops
The most important items for walking gear are your layering pieces and fabrics. Given that we’re still dealing with cooler temperatures (but are expecting warmer ones soon), having tops of different lengths and fabrics is super important. Look for fabric that is naturally moisture-wicking and temperature-regulating.
A good rain jacket is necessary for any walker’s wardrobe, especially one as layering friendly as this. REI’s rain jacket is waterproof and breathable—a lifesaver for spring and summer heat.
Zella’s quick drying, lightweight tank is great for just about any workout—but the looser fit and easy-to-wear colors make this tank ideal for walkers.
Woven from sustainable bamboo, this long-sleeve tee is incredibly soft, breathable, and moisture-wicking. It fits like a second skin without chafing, aka it’s perfect for chilly evening walks. Bonus: It also comes in beautiful colors!
4. Accessories
Here are some fun extras that can make your walks more enjoyable and comfortable, and your recovery more efficient!
No matter the weather, you should be wearing SPF every single day, especially if you forget your walking hat at home. Neutrogena’s SPF 70 sunscreen is nongreasy and lightweight, and it won’t aggravate sensitive or blemish-prone skin.
If you’re someone whose hairline tends to get drenched with sweat while you’re walking, then wearing a headband is a must. You need a headband that can wick away sweat, keep your hair off your face, and stay in place, like this one from Lululemon!
The one necessary feature in a water bottle for walking? A good handle. Pick up one of these insulated water bottles, which straps directly to your hand and includes a storage pouch. Plus, it’s reflective, so drivers will be able to spot you on evening walks.
Walkers need headphones that stay in place and offer quality sound. Trust me when I say this: Jaybird Vista Earbuds deliver. These Bluetooth buds have 6 hours of battery life, plus 10 more hours stored in the charging case, which is small enough to slip into a pocket. Don’t forget to check out the PJW Walking playlist I made for this challenge on Spotify!
With a heart monitor, sleep tracker and built in GPS, the Fitbit Charge 4 is the only fitness tracker you need on and off the walking trail. For those of you taking on step goals for this challenge, this tracker is a great tool to have!
After a long walk, there’s no better feeling than releasing tension with a foam roller. TriggerPoint’s unique pattern mimics the hands of a masseuse, offering a great cool-down post-walk. Tip: You can also use it to warm up your muscles before a particularly strenuous walk.
Now that you’ve got your gear, you’re ready to get walking! Along with the triumph of conquering the challenge, you’ll connect and walk with like-minded women all over the country, and you’ll have established a daily habit of walking, which is no doubt the most important result. Exercise will become something that you don’t want to go without. Ask anyone who’s done the challenge before—it’s truly life-changing!
Come join me and the #PJWWalkingWarriors over on our Private Pure Joy Wellness Facebook Group and on Instagram @purejoywellness! Can’t wait to get walking with you!
Xo,
Renata