You’ve trained the miles… Now it’s time to train your mind…
FOCUS your mind like never before! When you’re pounding those pavements mile after mile, it’s not just about physical strength – it’s about MENTAL stamina as well. Your mind can be your greatest ally, just keep visualising yourself crossing the Finish Line with a big smile. If the going gets tough, stop for a moment and have a good stretch, sip some water, eat something like a protein bar, re-set yourself and remember your visualisations of reaching your end goal…
Think of that first celebration hug after the challenge is over and of course, your amazing MoonWalk Medal, all of which are waiting for you at the Finish Line. You’ll be amazed at how much it helps you to power through those challenging moments and cross that Finish Line triumphantly!
YOU CAN DO IT!
Good luck on your BIG Training Walks this weekend!
MOONWALKERS! It’s time to gear up for success! Having the right essentials with you can make all the difference during your walks, so here are some of our must-have items to keep you comfortable, full of energy, and ready to conquer those miles during your BIG walk this weekend!
If you know you will be passing shops or service stations where you can pick up water and snacks you can top up as you go along, otherwise plan to be well prepared!
💧Hydration is key! Pack a reusable water bottle or hydration pack to keep you well-hydrated and refreshed. If possible plan beforehand where you can top up with water.
🍏Snacks on the go! Load up on portable, energy-boosting snacks like trail mix, energy bars, or dried fruit to keep your stamina up and hunger at bay.
☀️Stay sun-safe! Don’t forget sunscreen, to keep your skin protected, your Walk the Walk cap, and sunglasses to shield yourself from harmful UV rays. The sun at this time of year can catch you by surprise especially if there is a cool wind!
📱 Your phone…It might seem like an obvious one, but don’t leave home without it, charge it fully and take a battery charger with you especially if you are tracking distance
🚑 Emergency supplies! Pack some micropore and a few plasters just in case a blister appears. At the first sign of a hot spot stop immediately and deal with it, as it’s better to prevent than treat!
Do you suffer from ‘sausage fingers’?
Don’t worry you’re not alone… swollen fingers can be a common problem when Training! Read our top tips to avoid your fingers swelling up like balloons!
“My fingers swell up like balloons after several miles – help!”
The science: This is one of the most common issues that we get asked about and 99% of the time it is to do with how you walk.
Most people Power Walk in the same way that they walk normally… with hands by their sides. After a while, this will cause the blood to start pooling in your fingers, if you walk like this for several hours it will soon become a painful experience.
Answer: keep your hands up and use them to propel yourself along. Not only will this prevent swelling but it will also help you move faster. Would you run without using your arms? In addition, make sure your hands are jewellery free… or wear as minimal jewellery as possible.
Top tip: empty your full bottle of water into 2 smaller ones… Ensuring that your hands have something to “focus” on will constantly remind you to keep your arms up!
Walking Techniques!
With some simple technique changes, you can move from being a normal walker to a Power Walker – good posture is everything. Start thinking about your upper body posture, your core muscles and keeping your arms at 90 degrees to your body.
As you pick up the pace, you will probably find that you can reach a certain speed but find it difficult to increase. It is impossible to Power Walk without using your arms, strange but true… so, to gain speed, use stronger arms and your feet will follow.
Remember to hold a good posture and keep your back upright and strong.
Keep on Walking…
We love seeing and hearing about you all out Walking the Walk… Walking strong and starting to feel the benefits!
Remember, the MoonWalk is not a race… everyone is different. For some, you are itching to do a personal best, but for others, this could be your first MoonWalk, so don’t worry if you see or hear people talking about long distances, fast speeds and anything else.
This is your own experience, and the joy of walking is that your pace develops to suit you. Enjoy every moment, just trust and follow the Training Plan as much as you can… we promise it will get you to the Finish Line smiling!
Some more Walking Techniques…
As you are hopefully getting into a rhythm of regular walking, the technique will start to play a big part and become integral in increasing your speed and distances. Start thinking about your upper body posture, keeping your arms at 90 degrees to your body, and most importantly your core muscles, these are the ones that allow you to stand upright and keep moving. We promise this all helps with your Training in the remaining weeks!
Although the technique is not difficult, it does take some mastering. Begin by standing tall, and try to maintain a good posture at all times. Tighten you core, which will allow you to relax your shoulders so that they can relax down and fall back. Tuck your bottom under and very slightly tip your pelvis forward… you are ready to go!
Tip 1: ‘Bottoms up’ – when Power Walking imagine gripping a £50 note or a winning lottery ticket between your butt cheeks (which you would not want to lose!) Doing this will help you keep your bottom tucked under and help to maintain your posture.
Tip 2: Use your arms – your feet are completely driven by the movement of your arms… so the more you pump your arms, the faster you go. Make sure your hands are relaxed. As they pass each other as you walk, keep them parallel, do not allow them to cross over in front of you and do not let your hands rise above shoulder height.
Tip 3: Avoid longer strides – over striding wastes energy and will actually slow you down. Maintain a natural stride length, taking more steps per minute increases your pace!
Tip 4: Stand tall and avoid leaning forward from the lower back. You won’t get there any quicker and it can cause back pain.
Tip 5: Some people’s shoulders have a tendency to tense and rise up as they walk… this can happen without you even realising it! Every now and then whilst out training, stop, relax your shoulders. Circle them backwards a few times and then forward I reverse, then carry on!
Give it a go and see how you do… practice is the key! Happy walking!
In the wise words of Alfred Wainwright…
‘There’s no such thing as bad weather, only unsuitable clothing’
The weather can impact your walking… but only if you let it! The key is to be prepared for any weather. Lightweight layers, waterproofs when required and even a cap to protect your face from the elements whether it be sun or rain… and don’t forget your sunscreen!
Walk the Walkers… What are you wearing when you’re out and about getting your step count up!? A Bumbag is our essential clothing item, other than your shoes and socks of course!
Listen to your body… stretch… stretch… stretch and STETCH!
The benefits of stretching are often completely underestimated but play an important part in reaching your goal. It is not only a great way to get your body into the zone of moving freely and easily whilst out walking but is also an important way of looking after your body and reducing the risk of injury.
Allow enough time to stretch and mobilise your limbs before and after each walk… from your head to your toes… the more you stretch, the more comfortable and flexible you will feel.
Turn walking into a habit!
Have suitable comfortable clothing and shoes for any weather
Never let the weather stop you walking. The weather doesn’t change the impact a walk can have – some of the worst weather days can deliver the best walks! Whether you’re Walking or Volunteering if you are considering buying some walking shoes make sure you check out our top tips on finding the right shoe for you.
Invest in a tracking device or app
A device or app which can track your walking steps and distance each day can be really motivating, tracking how far you go each day and helping you watch your progress.
Check out our website for regularly updated information. Alternatively, drop us an email or call the Team on 01483 741430, we would love to hear from you!
Happy Walking all!