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Training

Training is an essential part of the Challenge Walk MS Chesapeake Challenge. It is not to early to start training for the 2 day 50K walk. Many walkers tell us their energy and discipline increase exponentially as they train. Training consistently will not only get your body in shape, it will get your life in shape.

Please contact Katie Amos at katie.amos@nmss.org or 443-641-1209 if you are interested in hosting a training walk in your area.

Please check back for upcoming training dates.

Get Comfortable With Your Equipment
Challenge Walkers will need good sneakers that are broken in but not broken down. Always buy your walking shoes from knowledgeable professionals who understand the needs of walkers. Running stores are generally your best bet. For better support, replace the foot beds that come in your shoes with an over-the-counter foot bed or with a custom foot bed made by a podiatrist. Participants will want to wear close fitting, moisture wicking shirts or jerseys. Remember that summer weather can and does change quickly, so dress in layers that can be easily added or removed.

Hydrations-Tips from the Medics
For athletes of all levels, staying hydrated is key to health and performance. A dehydrated body is unable to cool itself, which can lead to heat exhaustion and even heat stroke.

To stay hydrated, exercisers should drink before, during and after their workouts.
1. Make water a part of your everyday diet. Aim for a gallon of fluid a day. Remember fruits, vegetables, juices and soups are good sources of fluid as well as traditional water.
2. Drink even before signs of thirst appear. Thirst is a signal that your body is already on the way to dehydration.
3. Drink two cups of water at least one hour before the start of exercise.
4. Drink four to eight ounces of fluid every twenty minutes during exercise.
5. If you exercise for more than 60 minutes, start drinking a sports drink, which will replace carbohydrates and electrolytes. No salt tablets!
6. After exercising, drink an additional eight ounces of fluid between 30 minutes after completion.
7. Weigh yourself before and after exercise, then drink two cups of fluid for every pound of body weight lost.

Local Walking Trails

Please contact Katie Amos at katie.amos@nmss.org or 443-641-1209 for more information.

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