Walking 65Km in a day is hard work. Its much further than many of us would walk in a week, and it is a continuous slog. Walking this distance is a test of both physical and mental stamina. You will become fatigued and your muscles will ache. You can get cramps, shinsplints and blisters. You are exposed to the elements and need to protect yourself from cold, sun, hunger and dehydration. You will want to stop. The further you go, the more you will want to stop and the ability to go on requires mental determination as well as physical ability.
There is really only one way to train for a long walk – and that is to walk long distances. Doing this will help prepare the right muscles and get them used to that long slog. Long walks are also an excellent way to make sure that your clothing and kit will not cause you a problem on the day.
Make sure you are fit enough to start training, and see a doctor if you have any doubt at all. Start with short walks, depending on your level of ability and fitness. You might feel, for example, that you want to start with the equivalent of one lap of the walk – 7Km. That will take over an hour at a steady pace. Build up over time in the weeks preceeding the walk. It would be good to get to the stage where you can walk 30-40Km 2-3 weeks before the walk, and then you should taper down your training so you are walking less in the week or two before the day of the walk, so you can rest.
You can also walk more as part of your everday life. Choose to walk to work, or include walking in some part of your journey. Choose to take the stairs rather than elevators or escalators. Walk the dog more. Every bit helps. Of course other exercise will help get you into shape and improve your general level of fitness which will help on the day. But nothing will prepare you for walking like walking.
The week before the walk you might want to consider
- cutting your toenails (strongly recommended) so they don’t cause pressure in your shoe, become black, and fall off.
- chilling or freezing bottles of water so at the end of the walk you can drink cool drinks, not warm drinks
- eating plenty of carbs which will help to provide the long-haul energy you need on the day. This week, pasta is your friend.
- Making sure you have everything you need – you won’t have time on the day to get anything you’ve missed. Things like a torch (for the first few hours), plasters (in case of blisters), snacks, change of socks & shirt etc, raincoat, sunblock, painkillers.
- Charging your ipod and phone
- Check the website and your mail for any last minute instructions
