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Newsfeed display by CaRP Walking two or five kilometers the common distances for a walkathon, should be no big deal because the average person in decent shape can do it in 30 and 60 minutes, respectively. But, as noted by podiatrists and physicians at walkathons and marathons, that inactive and sometimes overweight women may be prone to foot-related injuries like heel and arch pain and tendonitis because they are unprepared for the physical demands of these walking events. The most important training tip is, "Start walking slowly before walking quickly. Then build up the miles.
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Another benefit of preparing for the event is it can help people lose some weight if they keep their caloric intake unchanged and, hopefully, it will motivate them to continue walking as part of a regular exercise regimen long after the event is finished.

Training program.
Ideally, one should prepare for a walkathon at least four to six weeks in advance, and it is recommended two training schedules.
2-km walkathon - four-week schedule with fourth week ending on walkathon day:
Week 1: Walk in 10-minute sessions, three times a day, for four days.
Week 2: Walk in 15-minute sessions, two times a day, for four days.
Week 3: Walk in 20-minute sessions, two times a day, for four days.
Week 4 - when Saturday is walkathon day: Walk one 30-minute session on Monday and Wednesday, walk one 20-minute session on Tuesday and Thursday, skip Friday.
5-km walkathon - six-week schedule, with sixth week ending on walkathon day:
Weeks 1 through 3: same as for 2-km event.
Week 4: Walk one 30-minute session, for five days.
Week 5: Walk two 20-minute sessions per day on Monday and Wednesday, one 30-minute session on Tuesday and Thursday, skip Friday, and walk one 50-minute session on Saturday.
Week 6: - when Saturday is walkathon day: Monday and Wednesday, walk one 30-minute session in the morning and one 20-minute session in the afternoon; Tuesday and Thursday, one 20-minute session; skip Friday.

Walking may be a natural movement but good posture will help prevent injuries and improve performance. Here are key points of proper walking posture from Prevention Magazine, a leading advocate of walking programs.

Look six feet in front of you. Keep your head level; ears should be over shoulders. Drop your shoulders.

Relax your arms and swing them forward as if each were a pendulum.

Bend your elbows to an 85- to 90-degree angle.

Don’t let your hands come across your body.

Keep your abs firm but not so tight that you can’t breathe.

Tuck your pelvis slightly by bringing your belly button back toward your spine.

Lift up and out of your hips to allow more swivel.

Point knees and toes forward, keeping your feet parallel.

Roll from heel to toe; avoid falling to the inside or outside of the foot.

Push off with your back foot.