Tips from the coach

On this page, we will describe two types of training: one for people who want to do the Stramilano of the 50,000 at a brisk walking pace and one for those who want to run the entire distance. We will tell you how to get ready in the months before the Stramilano, so that you will have enough energy in your legs to cover the entire 10 km route without getting into difficulty.

Brisk walking in the Stramilano

While running is unquestionably a marvellous form of exercise, recently many people of all ages have discovered the clear health and wellbeing benefits of brisk walking. This section is all about “walking workouts” and the advantages that they offer. Our aim is to help people to enjoy their benefits and train for the Stramilano, which many participants want to complete at a brisk walking pace.

Running: ten tips to get you started

1. Before you start, it is crucial to have a preventive health check-up involving blood tests and other important clinical assessments such as an ECG at rest and during exercise.

Running the whole Stramilano

The next “Stramilano of the 50,000” is still a few months away, but many people are already thinking about how they will achieve their goal of running the entire distance (10 km), so that they can stay near the front of the thousands of participants or simply so that they can keep up with their friends and relatives.

Brisk walking in the Stramilano: the first month of training

Go for a walk 3 or 4 times a week and increase the duration from 20 minutes each session in the first week to 30 minutes in the second week, 40 minutes in the third week and 50 minutes in the fourth week. During these walks, the focus should be on establishing a good brisk walking technique rather than on speed.

Brisk walking in the Stramilano: the second month of training

If you have followed our advice for the first month (with 3 or 4 sessions a week in January), you will now be able to do some more challenging training and become an expert, fast walker in time for the Stramilano of the 50,000. First and foremost, remember to relax your movements as much as possible: keep your head and chest upright, loosen your shoulders and arms, ensure that you have a constant stride length, use your hips to “soften” the impact on the ground, and focus on breathing properly and deeply.

Body composition and athletic performance

When trying to get in shape, people have always tended to focus on checking their weight and keeping a close eye on any changes. However, even if you compare it to your height, looking at your weight will not tell you much. After all, it is impossible to tell if weight loss is due to a reduction in fat or if weight increases are caused by eating too much.