HPER 144 Walking I * HPER 147 Walking II * HPER 105 Jogging
Instructors – Brittney Kubik & Tim Toon
Contact Information tim.toon@wwcc.edu * (509) 527-4307 * CHECK CANVAS
Hybrid Format
 Walk or Jog with Instructor 8 times during the Quarter – Options are:
o Mondays at 1:00 pm – Meet in the Dome
o Wednesdays at 6:30 pm – Meet in the Dome
 Additional walks or jogs on your own required
o 12 additional walks or jogs to receive a “PASS” (20 total)
o 17 additional walks or jogs to receive an “A” (25 total)
 Turn in walking journal in week 4 (extra walks to date)
 Turn in fully completed walking journal in week 8
 Journal needs to include
 Date you walked on your own
 Location
 Length of Walk
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Lockers are available free of charge – Return locks at end of Quarter
Drink plenty of water before walking – consider carrying a water bottle with you
Consider sun protection – sunscreen, hat, sunglasses
Dress for the weather
o If it is dry but cold (unlikely in Summer), we will still go outside and walk
o If it is wet, you have the option of walking in the Dome
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Walking can be an aerobic activity
o Must walk briskly – add another activity to your walking
o Know your target heart range (see next page)
o Know how to adjust your workout to increase or decrease your heart rate
Selection of Proper Shoes
o Function over Fashion – Walking is NOT a Fashion Show
o No flip flops or heals
o Comfort is #1 Priority – Shoes need to feel good
o Lots of padding with GOOD arch support (see next page)
o Lightweight, flexible and breathable
o Try shoes on with the same socks you will use when walking
o Try shoes on both feet – It is common for 1 foot to be a little larger than the other
o Break new shoes in slowly – short walks first – before going on long walks
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Proper Clothing
o Guys keep shirts on – Women no jog bras or bathing suits on walks
o Always wear socks
o Consider sun protection – sunscreen, hat, sunglasses
o Layers
o Reflective clothing at night and have a flashlight
o Clothing that will not ride up or chaff
Etiquette – Proper Walking Manners
o Do not hog the trail – 2 across maximum – single file on narrow trails
o Walk on the RIGHT side of Mill Creek Trail
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When passing others, alert them and indicate what side you are passing
If you stop, move off the trail
Stay on existing trails – shortcuts cause erosion & trail deterioration
Look for hazards like cracks in the path, roots, low hanging limbs, snakes, etc.
Use crosswalks when available
Always take a cell phone for safety – hope you have coverage - use sparingly
No smoking on trails please
If walking with a dog
 Keep on SHORT leash
 Be prepared to clean up poop
If walking with children
 Keep them in front of you
 Expect them to follow the etiquette listed above