Prep yourself for the long walks
Put on your wandering shoes in 2009! (Phill Feltham)
BY LINDA O’BYRNE
While it’s tempting to throw caution to the wind and just embark on a trip that involves a lot of walking, take into consideration a few precautions that will help you make the most of your trip, prevent any injuries and enjoy your wandering experience without any additional worries.
DISTANCE
Firstly, think about how far you’ll be walking and take into consideration other factors like the terrain, the climate and even any additional weight that you’ll be carrying, like a backpack. Even if your trip is exploring an exciting city, rather than a mountainous hiking trip, you still could be walking for six to eight hours each day. It’s a good idea to build up your mileage before the trip, especially if you lead a fairly sedentary lifestyle or have a desk job. You’d not run a marathon without preparation so why would you walk eight hours a day for three days straight without preparation? A simple way to do this would be to start walking three to four times per week and gradually increase the duration and effort of each walk; this will give you a good base before you take your trip. Better to plan for a few weeks ahead of time than be bothered with aches and pains at the end of every day, which could spoil the rest of your trip.
BACKPACK
Another important factor is the gear in your backpack. Obviously this all depends on where your travels are taking you, but pack according to your knowledge of the place but also be prepared for every eventuality. A friend of mine visited me in Denver a few years back in July, packing only summer clothes, which wasn’t such a bright idea because we ended up getting snowed in for three days. It’s best to take layers, which will help you stay prepared for both heat and cold or for variance during the day. Even simple things like not wearing jeans and packing a light raincoat can save you from getting cold and weighed down if the weather takes a turn for the worse. It might seem like extra weight, but it’s better to be prepared than not at all.
FOOTWARE
Don’t wear new shoes and clothing for the first time on your trip–even proper walking shoes can cause blisters–so it’s best to give them a test drive first. Leave the 100% cotton socks at home as a synthetic blend will wick away sweat better and you will have a better chance at avoiding blisters. Make sure walking shoes are lightweight or wear running shoes with good arch support. Find a running shop and tell them your plans and they’ll help you find a good fit.
SCHEDULE
Also planning your schedule, even tentatively, can help you enjoy the experience. If you’re going as a group then plan your days according to the fitness level of the least fit person. In other words, don’t plan to go all out on day one unless all your companions feel this is achievable without injury or risk of fatigue. Plan ahead of time by picking out the sites you want to see and the route you want to follow and this will avoid any unnecessary time getting lost.
STRETCH
Lastly, ensure that you stretch at the end of each days walking effort. Just as you’d stretch after a long run, or after getting off the cardio equipment at the gym, it’s equally as important to prevent any muscular aches and improve circulation. iT!
Linda is an ISSA certified Specialist in Performance Nutrition. As an accomplished marathon runner, writer and mother she specializes in developing nutritional programs for the weekend warrior and professional athletes alike. Check out her new website: www.realbodyrealfood.com.
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