AboutScott Demaree Expertise I can answer questions about training, physiology, nutrition, technique, equipment and injury prevention. My background is not medical, so I will not be able to answer detailed questions about injury treatment. However, during 30 years of endurance exercise I have had a few injuries so I feel qualified to talk about things that have worked for me and others.
Experience I have been a long distance runner since 1978 and took up racewalking in 1982. More recently, I have worked as a certified personal trainer helping people with a wide range of exercise needs. Last year, I coached several people to successfully finish the Breast Cancer 3-Day Walk in Dallas (60 miles in three days).
Organizations American College of Sports Medicine, American Council on Exercise, National Science Teachers Association
Publications Journal articles associated with my graduate work with me as the primary author were published in the Journal of Nutrition, Acta Physiologica Scandanavica. Additionally, I co-authored the chapter on exercise metabolism in ACSM's Resource Manual for Guidelines for Exercise Testing and Prescription, 4th Edition. Finally. I co-authored a book for beginning marathon runners (Marathoning 101).
Education/Credentials I have recent Master's degrees in Exercise Science from Wichita State University and Nutrition from Texas A&M University.
Awards and Honors I won national championships in the 1986 100-Kilometer Racewalk and the 1989 24-Hour Run.
Expert: Scott Demaree Date: 1/6/2008 Subject: want to start - where?
Question I recieved a heavy duty wagon for my toddler this christmas so I can begin walking. I live on a dirt road, 1/4 mile to the main road one way and 1 mile to the main road on the other. The main road loops around, making a perfect 3 mile lap. I was walking 3 miles with my sister 2 years ago, but now I am out of shape again. I don't know where to start. And now I have to drag the baby, too. I think I am still in good enough shape to walk a mile or so, but I am going to be walking alone. What do I need to know? How do I get motivated? What is the best time of the day to walk? If I do it at nap time, Onica will lay down and sleep in the wagon. (it's padded) Help!
Answer First, get some good running shoes from a running specialty store. And replace them every six months or 400-500 miles (whichever comes first).
Next, start gradually. Don't try to jump into a full mile right away. One idea might be to go the 1/4 mile and back to make a half mile, and do this daily for 2-3 weeks, before doubling it to a mile. Then, slowly progress your distance until you can do 4 miles every day comfortably. You may feel like doing more but be cautious and avoid injury.
Your motivation should be vastly improved health. Many times it shows up as subtle things like better sleep, easier weight control, stress reduction, more self-discipline and more energy. But the list of chronic diseases you can reduce or avoid are huge.
There is no advantage to any particular time to exercise. You should fit it in any way possible and don't miss your daily walk for any reason.
The way to approach it is that it is not optional. Daily exercise is as much a requirement as eating and sleeping. Quite simply: activity = health and sedentary = disease. What deceives us is that we can be sedentary for a long time before the chronic disease shows up. In a sense, it is never too late to start taking exercise seriously, but the later we start, the weaker we will be, and the harder it will be to make it work and reap the benefits.
I applaud your desire to restart your exercise program. Just take it one step at a time, and you will make it!
