Walk in the Dark 2 Go for walk when it's dark outside (wear reflective gear and a. headlamp for safety). Adventure Walk
Runs for Cookies’2018 Summer Walking Challenge To keep things interesting this summer (June 21-Sept. 22), see how many of these walks you can check off the list! The runs with asterisks at the bottom of the list are meant to be done on particular days; otherwise, you can do the runs any days you’d like. Obviously, safety should be your top priority—so if you can’t do one of the walks safely for some reason, then by all means, skip it. I hope you enjoy! (If you share to social media, I’d be thrilled if you would tag me so I can follow along! The hashtag is below.)
-Katie
Social Media: @runsforcookies #CookiesSummerChallenge Date achieved
Sunrise Walk 1 Start your walk before sunrise, and end it after Sunset Walk Start your walk before sunset, and and it after Early Bird Walk Start your walk before 7:00 AM Night Owl Walk Finish your walk after 9:00 PM Lunchtime Walk Start your walk between 12 PM & 2 PM Evening Walk Start your walk between 5 PM and 7 PM Race Enter a race (any distance) and walk it Walk in the Dark 2
Go for walk when it’s dark outside (wear reflective gear and a headlamp for safety)
Adventure Walk 3 Map a route that you’ve never done before, and walk it Multi-City Walk Map out and walk a route that takes place in two cities Trail Walk Walk on a nature trail Park Walk Go for a walk in a park Explorer Walk Walk in a city you’ve never walked in before Beach Walk Find some place that you can walk along a body of water Track Walk Walk on a local track (indoor or outdoor) Scenic Walk
Choose a pretty place to walk, and walk slowly enough to really pay attention to all the views
Hilly Walk Find a hill, and walk up then walk down 6-10 times Treadmill Walk
It doesn’t have to be boring! Hop on the treadmill and vary the speed and incline for an interesting indoor walk.
Bridge Walk Walk over a bridge of some sort Aqua Walk 4 Walk or in a pool or lake (or any body of water you choose) Opposite Walk Walk your favorite route in the opposite direction www.runsforcookies.com
Rover Walk Go for a walk with a dog (if you don’t have one, call a local animal shelter and ask if you can take one for a walk) Buddy Walk Walk with a friend Group Walk Walk with two or more people Take your child, niece, nephew, grandchild or other child for a fun walk Child’s Play Walk (with his/her parents’ permission, of course) Photogenic Walk Stop and take 2 scenic photos per mile during your walk Scavenger Hunt Walk
Create a list of items you must search for on your walk; then take a photo of each to document your findings.
Selfie Walk Take a mid-walk selfie (carefully, so you don’t trip!) Penny Pincher Walk Find a penny on the ground while you’re walking Podcast Walk 5 Download a new podcast and listen to it while you walk Silent Walk Walk without headphones Stone Age Walk Walk without any sort of technology (not even a watch!) Zoo Walk
See if you can spot five different types of animal species on your walk
Generous Walk
Leave a few quarters in random places on your walk for others to find (it’s always fun to find a quarter!)
50/50 Walk Do 50/50 intervals of walking very fast and walking very slow Rainy Walk Go for a walk in the rain Walk without a predetermined distance—just walk until you feel like Forrest Gump Walk stopping. Arrange ahead of time for a family member or friend to pick you up when you’re done. Even Split Walk Walk 3+ miles with mile splits of less than 5 seconds difference Progression Walk Walk 3+ miles with each mile faster than the previous Vary the speed of your walk by “speed walking to the mailbox”, Fartlek Walk “strolling to the tree”, “walking hard until you see a red car”, etc. Make it up as you go along—it should be spontaneous and fun. Walk slightly faster than your easy pace. It should make you a little out Tempo Walk of breath. Heads or Tails Walk **Solstice Walk
Flip a coin every 3 minutes. If it’s heads, walk very fast; if it’s tails, walk very slow. Start your walk in spring, and end it in summer (June 21, at 6:07 AM ET, which marks the beginning of summer)
**Strawberry Full Walk on the night of the Strawberry full moon, which takes place on Moon Walk June 28 at 12:53 AM (ET)
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**Independence Walk on the 4th of July. Wear red, white, and blue. Walk **Chocolate Walk
Go for a walk on World Chocolate Day (Saturday, July 7) and enjoy something chocolatey later to celebrate
**Ice Cream Walk Map out a walk that finishes at an ice cream stand—and walk for ice cream on National Ice Cream Day (Sunday, July 15) **Buck Full Moon Walk on the night of the Buck full moon, which takes place on July 27 Walk at 4:21 PM (ET) Go for a walk on International Beer Day (Friday, Aug. 4) and finish **Beer Walk with a cold beer (or buy one for a friend) **Sturgeon Full Walk on the night of the Sturgeon full moon, which takes place on Moon Walk Aug. 26 at 7:56 AM (ET) **Fall Equinox Walk End your summer by walking into fall at 9:54 PM (ET) on Sept. 22.
** The walks with specific times are in Eastern Time (ET). Subtract 3 hours for Pacific Time, 2 hours for Mountain Time, and 1 hour for Central Time. I have a cool app that I downloaded to show me the sunrise and sunset times each day. It’s called “Sunrise Sunset Times” by Local Sunrise and Set Time on the iOS App Store. It also shows you the season equinox dates. 1
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I have some favorite reflective gear and a nice headlamp that I recommend. You can see my recommendations (with links) on my blog at runsforcookies.com/2017/11/my-favorite-running-stuff.html (or under the “Favorite Things” tab at the top of my blog). 3
I have a favorite app for mapping out new routes. It’s called Footpath Route Planner - Walking / Cycling / Hiking Map by Eric Wolfe on the iOS app store; or you can find it at footpathapp.com Aqua jogging is actually a real “thing”—an exercise that a lot of runners (even elites) do when injured to maintain their walking fitness. You use a special kind of flotation belt in the deep end of the pool. I have a link to it on my “Favorite Running Things” post (see web address in #2 above) 4
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You can see my favorite podcasts on my “Favorite Running Things” post as well (web address above)
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