Walking Advice and Tips

Be Smart... Walk Safe!

Our dearest wish is that you develop the habit of walking every day, but here are some important things we think you need to know so that you walk safely wherever you are!

Walking Fit and Walking Safely!

Good walking technique can help prevent injuries and also increase your pace. Here are a few good tips to help you avoid bad habits that can cause niggles… suggestions on what NOT to do!

1. Try not to let your arms dangle by your sides… start by keeping them at 90° to your side. Even if you start off not using your arms too much, you will develop a good habit and they are ready in position for when you need them. As you pick up pace, you will naturally begin to pump your arms back and forth. Keep them at 90° and try the difference for yourself, using and not using your arms… watch what happens to your feet!
2. Try not to lean forward as you walk… this is very common, but you won't get there any faster and worse still, walking with this posture over a period of time can give you lower back pain… posture is one of the most important parts of walking so try to be aware of good posture at all times.
3. Try not to over stride… you might feel that if you take larger steps, you will speed up and cover more distance, but actually, it's the opposite – to begin with keep to your natural stride length and then when you are ready to speed up begin to shorted your stride and take smaller steps… this is also where your arms come in!

Planning your route

Plan your route before you start walking so that you know exactly where you are going and how far it is. For motivation it is best to plan a circular route it means you will never be too far from home should you need to stop and hopefully near a toilet or two!

Keep your phone charged up!

Leave the house with a fully charged phone. If you are walking long distances and using a tracking app, we advise taking a phone battery charger like an Anker, so your phone will last the distance.

Always let somebody know…

What route you plan to take and your estimated time of returning.

Dawn to dusk

If you plan to walk in the morning before light or in the evening after dusk, try to walk on well-lit pavements and in areas that you know. If you are going to be walking in the dark,  wear a head torch and some item of reflective clothing.

Always carry water and stay hydrated

No matter how far you intend to walk, always carry water – it is essential you stay hydrated whilst you are walking so make sure you have plenty of water with you. Did you know that if you are feeling thirsty you are already dehydrated… make sure you have a sip little and often … even if you don’t feel like it!

A water bottle holder is a great piece of kit to have, it keeps water very accessible and your hands free!

Happy and Safe Walking from all of us at Walk the Walk!

What to wear!

Wherever you are walking,  check the forecast and plan what you wear to make sure you will be warm enough, dry enough and cool enough! 

Shoes – make sure, you wear the ones you have been training in, this isn’t the weekend to have blisters!

Spare socks – Make sure you carry spare socks in your bum bag/backpack… hot and sweaty feet can cause rubbing and sores … fresh socks mid marathon can be bliss!

Wear a Hat! – who knows what the weather will bring, make sure you have a peaked cap to keep the sun off your head and your face in the shade. A pair of sunglasses will also help protect your eyes from strain if it is especially sunny.

Bras!

On this Virtual challenge, we are not advocating wearing a bra, and especially if you are walking alone, however, we do want you to fly the flag and raise awareness so decorate your bra, have a start or finish line picture, and then proudly attach it to your bum bag or backpack!

What to carry...

Bumbag/backpack – Walk as light as possible. You definitely want your arms free to pump so you can keep a constant speed going, so don’t weigh down your arms, a bum bag will give you the freedom to move around more. And answer the phone to us when we give you a ring! 

The small stuff should all fit into a Bumbag! 

• Carry a fully charged phone
• An Anka or similar battery charger
• Tissues
• Sanitiser
• Face Mask
• Head Torch in case you are out later than expected
• Blister pack/micropore

Sunscreen – With the type of weather we have been having, it is easy to forget about the intensity of the sun whilst concentrating on the miles! However, it can be extremely intense so always apply sunscreen before you set off and if possible repeat it a couple of times whilst you are out.

Top tip!

If you do feel a blister coming stop and attend to it immediately before it gets worse. On no account think that you will walk through it, as you won’t!  

Before setting off...

Food

No matter what time you start please make sure you leave 30-40 minutes before leaving to have a meal before you go. Something hot, slow-release carbohydrates and proteins will keep you satisfied longer, such as porridge,  pasta, eggs etc., But nothing that requires a heavy impact on your digestion.

Snacks along the way! – not everyone wants to eat whilst walking but it is good to carry something with you, especially over these longer distances. Dried fruit or nuts are a great choice and a power bar can make a real difference to your energy levels if you feel them start to dip.

Stretching before and after – Don’t underestimate the power of a good stretch, before, after and even during your walk.

Make sure you stretch well before you start on Saturday but again on Saturday night and then Sunday morning before you start your second walk. It doesn’t have to be long but apart from it feeling really good, allow enough time to mobilise your limbs before and after each walk. The more you stretch, the more comfortable and flexible you will feel during the challenge.

Recovery   

To accompany stretching, soaking in an Epsom salts bath will help the lactic acid build up in your muscles. By adding a few essential oils it is completely relaxing and just what your body needs for recovery. Lactic acid is actually inflammation so many recommend a cool or cold bath to reduce the swelling, however, the choice is yours! 

Recovery foods include plenty of carbs and proteins to help muscle repair!

And Finally… Strava!

... make sure you remember to log your walk on Strava (or other tracking devices) at the end of your marathon, so we have your proof of completion. We don’t want you to walk all those miles and not have your medals to show off at the end of it! Find out the various ways of updating your mileage here.

Have a great walk!