Training Tips
Walking is an excellent way to get in shape and lose weight. Almost anyone can do it, no matter what their current fitness level, and all you need to get started is a comfortable pair of shoes. Fitting walking into your life is easy once you start looking for opportunities:
- Walk at least part of the way to work - for example, walk to the train station, or park the car further away from the office.
- Walk to the shops, or any other short journeys.
- Any time you see a staircase, walk up or down instead of using the lift or escalator.
- On weekends head out for longer walks with family, friends, or the dog.
- It is a good idea to follow a training plan or at least gradually increase your distance until you feel happy about walking the 13 mile distance.
- How to walk
- How long should I walk?
- Before you start
- Your route
- Clothing
- Walking shoes
- Items to carry with you
- Staying motivated
How to walk
You may wonder why we are giving advice on an activity you’ve been doing since you were a year old, but a good walking technique will enable you to go faster and further and enhance your posture too.
- The key to fitness walking is pace. This is a brisk walk, not a gentle stroll.
- Walk tall with your head up.
- Take full breaths, inhaling and exhaling completely.
- When walking uphill, take smaller strides, leaning into the hill.
- For general health, 20 - 30 minutes most days at a "talking" pace.
- Cardiovascular fitness: Walk 20+ minutes at a fast pace, ideally over slightly hilly terrain. At least three sessions per week, gradually increasing pace and distance.
- Remember, exercise should never be painful. If you feel any severe pain, contact your doctor immediately.
- Aim to walk at least 2 – 3 times a week with possibly two shorter walks mid week and a longer one at the weekend. If you are a beginner start with one mile mid week and three miles at the weekend. If you are fitter, start with five miles mid week and eight miles at the weekend.
- If you haven’t done any exercise for a while, or have any condition which could be affected by exercise, such as high blood pressure, check with your doctor before starting an exercise program.
- Warm-up by starting at a slow pace and gradually building up your speed.
- At the end of your workout, slow down over the last five minutes or so.
- Safe routes in busy areas are best - that way if you feel ill, or too tired to continue, it's easy to get home.
- Public parks, shopping areas and zoos are all great for beginners. As you become fitter and more confident, nature trails and larger parks offer great scenery and a wider variety of routes.
- Clothes need to be comfortable and practical - and of course appropriate for the British weather!
- Wearing layers will enable you to adjust your temperature as you warm up and cool down during the course of your walk.
- If you want to get some new clothing for the walk, wear it or at least wash it beforehand to avoid chafing. Please try and wear your Midnight Walk T-shirt when training as it will encourage people to support you and help raise awareness.
- Go for comfort when choosing your walking shoes. Training shoes are good for general walking on firm ground. For more demanding terrain, a hiking boot with more support is recommended.
- When choosing shoes, wear the same socks that you'll use for your daily walks. It's recommended that you try on shoes later in the day when your feet are warm - feet expand during the day, so a pair of shoes that fits in the morning might be tight later in the day.
- Don't get a new pair of trainers just before the walk. It is better to break them in at least a few weeks beforehand.
- Water, if you're out on a longer walk.
- If walking in the woods, a whistle can come in handy - if you get lost, give six loud blasts.
- If you are walking for more than an hour, take a healthy snack such as a piece of fruit.
- For walking on rough ground, a walking stick can be useful.
- Sun cream and sun glasses if the weather is nice.
- Choose different routes - there's nothing worse than the same route every day.
- Walk with a partner, or join a walking group in your area - it's much more fun if you have someone else with you.
- Monitor your increase in fitness, weight loss etc - making progress is a great motivator.
- Enjoy your walks - they are a great time to think about your life, feel positive about yourself, and work through any issues.
- Buy a pedometer - it is really encouraging to see yourself reaching your goals each week with distance and times.
- Try exercising at different times of the day: before work, during lunch hour, after work.
- Try to recruit a workmate, friend or family member to join you.
Enjoy yourself! Have fun and don’t worry about what time you do!