Boston, June 26-27, 2010
New York, June 4-5, 2011
Your safety is our first priority during the Overnight Walk. Adhering to these guidelines will help you remain injury-free and prepare you to walk safely through the night. Please keep your EYES and EARS open as you train to ensure your safety and the safety of others.
The rules of the road apply to everyone, so make sure you follow them. Be aware of your surroundings, especially traffic flow, bicycles and your fellow pedestrians. Never cross a street unless you have the right of way and wear reflective clothing so your presence on the road is known.
Accidents that may result in injury can be avoided if you remain alert and focused on your destination. To ensure that you can hear a car horn, an emergency vehicle, or any other distress signal, headphones will not be permitted at the Overnight Walk. Talking on a cell phone is distracting as well, heightening your vulnerability to injury, and talking on a cell phone while walking will not be permitted at the Overnight Walk. Please be aware of the dangers associated with headphone and cell phone use as you train. We do recommend that you carry a cell phone, a small amount of cash and identification as you walk, and if you need to make a call, you can step aside to a safe place that is visible to oncoming traffic.
Being outside also makes you susceptible to sunburn, and your immune system can be weakened if you get caught in the rain. Be conscious of the weather and apply sunscreen, carry or wear rain gear and bring an additional pair of socks if necessary. Check the weather report before you head out for a walk.
When possible, train with a buddy. If you are walking alone, let someone know where you’re going and when you expect to be back.
Reaching a goal in your training plan and completing the Overnight Walk should never be accomplished at the expense of your health. Remember to stretch frequently throughout your walk. If you are feeling too sore or sense a possible injury coming on, then you should stop. If a sore muscle or injury intensifies over the course of a few days, seek medical attention. Walking through an injury will most likely make it worse. Please visit our Stretchingand Strengthen your Body to Support your Walk pages for more details.
Replenishing your body with nutrients and water will help your blood sugar remain balanced and prevent dehydration. Eat an energy bar or a snack that contains the equivalent nutrients about an hour before your walk, and carry a snack with you on your longer walks. You should be drinking every half hour or so, and we recommend drinking energy drinks and electrolyte replacement drinks to account for the salt lost by sweating. Remember, if you are thirsty, you are already beginning to dehydrate so drink before you are thirsty. Also be advised that your body must consume more water to absorb caffeinated beverages, so if you need caffeine to get you through the Overnight Walk, make sure you are drinking plenty of water as well. Please visit our Hydration and Nutrition page for more details.
Finally, do your best to get a full night’s sleep as often as possible while you are training for the event. This is particularly important for the night before the Overnight Walk. Going to bed early the evening before and not waking up until late morning will help shift your body's internal clock and make it a little easier to withstand a full night of walking. You can also try to shift your internal clock several days in advance. Getting plenty of sleep will prevent you from becoming disoriented and help you remain alert and energized as you walk.