WALX is based in the beautiful Isle of Purbeck which is bordered on 3 sides by stunning coastal paths – part of the famous Jurassic Coast. So, pretty much every weekend, there’s a charity challenge hike or people training for the next one! We are used to providing advice, guiding those in training and putting on long recce walks too.

So we thought we would ask our expert leaders for 10 tips for anyone who has signed up for a challenge and needs advice!

TIP 1. When to start training……..

Don’t leave it until the last minute to get the gear and start walking more than you usually do. You need to get your muscles accustomed to the action and your feet accustomed to the RIGHT shoes! Ideally you need a minimum of 12 weeks to build up for distances of 13 miles and over but if you can start before that it can only help!

TIP 2 How many training walks a week?

Try to walk a minimum of twice a week with one walk expanded by the distance each week and the other where you try to add faster bursts of speed. If you can do more walks in a week, make two of them training walks where you add the bursts of speed and only one where you build in the distance. See pace below.

TIP 3 Train for the terrain!

Make sure that you know the terrain your challenge hike is set on. Walking miles on flat pavements or urban park paths is not ideal preparation for steep hills and rough paths which will challenge balance, ankle stability and are energy sapping! Try to at least locate a short but steep hill so you can train up and down it and when possible seek out footpaths where you will encounter different surfaces underfoot too. This will also help you get the right shoes for the job and wear them in. If you can, try to do a training walk on similar terrain at least once.

TIP 4 Understand your walking pace

Walk comfortably when training to start with and make a note of your pace in relation to the time it takes to cover miles or kilometres. Check in regularly to see if this is improving and be sure to work out, how long it will take you to cover the allotted challenge distance at that pace. Factor in stops for water, food, pictures, road crossings and rest periods and that fact that the terrain might be tougher  – you will then have an honest assessment of what’s in store for you. Learn how to identify your comfortable pace  – we call this  postural pace at WALX because it means you can walk without straining or losing good walking gait. Ensure you are relaxed and can have a chat rather than overstriding or pumping your arms – both are a waste of energy – see below.

TIP 5 Mix up your pace

As outlined above, its a good idea to add some bursts of speed to your training walks as this helps build cardiovascular fitness and stamina. Try to keep a good walking posture as you do these though and remember to swing your arms naturally and not fall into the trap that pumping your arms will help you walk faster. Try booking a WALKING WELL session with a WALX Master to find out how to maximise your walking. Search for your local group HERE

TIP 6 Work on strength and balance too

If you have the time, it will help enormously if you also include some cross training like gym sessions for strength and pilates or yoga for flexibility and balance. Try Total body walking which includes all of these elements and is done whilst walking!

TIP 7 Train with your kit

Make sure that you fit your backpack well and try it out on some walks when fully packed. It’s not worth getting sores under your arms or an achy back during your event! Remember that you will need to carry water and it’s heavy! Check out clothing for chafing or friction spots too – choosing socks carefully to avoid bunching and breathability is as important as getting the shoes right. Lorpen hiking socks fight perfectly and wick the sweat away from your feet for example – well worth the spend! Other essentials for a long hike would be healthy snacks, a foil blanket, tick remover card, sunglasses and a hat.

TIP 8 Use poles!

Poles will help you to walk more effectively, conserve energy and take the load off you lower body joints – why wouldn’t you use them? People tell us they hate the idea of having another thing to carry or wants poles that fold up and go into a pack but we always tell them this…. “Once you have used them, you will feel heavy and slow without them and they certainly won’t go back into the your pack again!” Choose the right poles, learn how to use them and practice with them before your event and the miles will feel a lot easier, we promise! WALX poles are designed to ensure you have a relaxed grip to avoid tension in the shoulders and  a compromised wrist angle. They are super lightweight and the bend in the top of the shaft means they angle backwards to give you a forward push every time you plant them in the ground. They help you to harness the power of your upper body with every step you take and we can provide a free online course to help you use them correctly.

TIP 9 – Pay attention to hydration and food intake

Get into the habit of drinking water before a walk and during it (every 20 minutes is ideal) Never wait until you get thirsty and always increase the amount in hot humid conditions. Try to eat at least an hour before going on a training walk which includes pace drills and on your longer walks, learn how to top up your fuel with healthy snacks. These should contain energy providing ingredients like dried fruit, nuts and oats so energy bars or trail mix are ideal. Fruit is great too but best to choose harder fruits like apples rather than peaches or bananas which can get crushed!

If you want to join the WALX HQ team for a training weekend with mixed distances, advice on pace and a variety of terrain – e mail gill@walx.co.uk