Fitness schedule for hiking
Discussion
I've had a flash of inspiration and signed up for a 40 mile hike over16 hours in july 2012 to support the children's medical research trust. Now At present I'm over weight, fitness is nil other than walking from my front door to car to office desk and back again.
Can any one give me advice on a training schedule and whether they think I might be in a bit too deep!? I'm committed to training to do this for personal reasons, time to loose the puppy fat (all be it 16 years to late!)
Would starting now be good? In fact I'm walking to the post office in a minute, now that's a good start!
or shal I take it easy and wait abut :-P
Cheers chaps
Can any one give me advice on a training schedule and whether they think I might be in a bit too deep!? I'm committed to training to do this for personal reasons, time to loose the puppy fat (all be it 16 years to late!)
Would starting now be good? In fact I'm walking to the post office in a minute, now that's a good start!
or shal I take it easy and wait abut :-P Cheers chaps
Depends how unfit you are, but start with something like walking at a decent pace for 15 mins (this may be too long or too short, try it and decide what you can already do) then gradually increase the time. Do it 2? 3? 4? times a week.
You aren't aiming to walk 40 miles next month, so don't overdo it, just gradually increase the time you walk for.
Rather than wasting good drinking time / time with the family try and walk in the course of a normal day, if you use public transport get on/off one stop earlier.
Don't buy new shoes for the event, make sure you've done a decent distance in them beforehand so they are broken in and you know they aren't going to give you blisters.
You aren't aiming to walk 40 miles next month, so don't overdo it, just gradually increase the time you walk for.
Rather than wasting good drinking time / time with the family try and walk in the course of a normal day, if you use public transport get on/off one stop earlier.
Don't buy new shoes for the event, make sure you've done a decent distance in them beforehand so they are broken in and you know they aren't going to give you blisters.
I ended up walking around a mile today, just around the block, then a park and a pond, was glad to sit down by the end! But hey you have to start some where! And it was fairly hilly! I think I'll start off by trying to do at least 1 to 2 miles twice a week, see how that goes and save the weekend morning of slightly longer treks! :-)
Plenty of time to train, you need to consider your feet too.
Buy the footwear now you intend to wear on the day, be it boots or cross trainers. That way your feet will have time to break them in, plus you will now where you may get blisters.
40 miles in 16 hours is around 3 miles a hour, which is fine, but consider you will no doubt stop a few times, lunch, loo, maps, kit adjustments, blister control. So you need a decent ish pace the rest of the time.
For now try to go longer and slower rather than worry about pace, aim to increase you mileage by only about ten percent a week.
Also try to walk about 10000 steps each day, roughly an hours walking. This will hugely improve your weekend wak.
Oh and socks, take a couple of pairs and some wet wipes, during a 40 miler your feet do swell so a fresh pair is lovely after about 25 miles...
Good luck
Buy the footwear now you intend to wear on the day, be it boots or cross trainers. That way your feet will have time to break them in, plus you will now where you may get blisters.
40 miles in 16 hours is around 3 miles a hour, which is fine, but consider you will no doubt stop a few times, lunch, loo, maps, kit adjustments, blister control. So you need a decent ish pace the rest of the time.
For now try to go longer and slower rather than worry about pace, aim to increase you mileage by only about ten percent a week.
Also try to walk about 10000 steps each day, roughly an hours walking. This will hugely improve your weekend wak.
Oh and socks, take a couple of pairs and some wet wipes, during a 40 miler your feet do swell so a fresh pair is lovely after about 25 miles...
Good luck
I used to walk a lot when I was in mountain rescue - that said I still do as I have two labs that need a lot of exercise - so can perhaps offer a couple tips
I agree with what has been said so far, some good advice. I'll add the following:
re: footwear trainers are just as acceptable (probably better in some respects if it's on road) as walking boots. Socks are also worth spending some decent money on; good quality socks will really reduce the risk of blisters, and I would suggest you take enough pairs to equal the number of rest breaks. Sweaty feet blister and dry socks reduce that risk.
Re clothing: Take several base layers with you to change out of when you stop. Sweaty tops will make you cold when you stop so swap them for dry.
Re rucksack: You'll probably take a rucksack with you. Train with it on when you can. I could do 20 miles in a day when searching for lost walkers and the thing that used to get to us all was our shoulders from having a weight hung off them in the fork of a rucksack.
Re: exercise. I'd simply echo what has been said but also offer the following: Going from zero to 40 miles takes a lot of hard work and can be pretty demoralising at times. Try and make it fun so try things like arranging to meet family and friends for sunday lunch and walk there. As you get fitter suggest pubs further away. Is there anyone who you can train with? Always much much easier if there's a few of you. Failing that, download some funny podcast to listen to, to help take your mind off it.
You should also look to drop some weight if you're on the heavy side. The less you weigh come walk time the easier it is up the hills. If like me you like your food too much, then try swimming or another low impact but cardio sport to balance the energy in energy out equation.
Re kit: take a space blanket, they weigh sod all and if you need to stop for any reason. If you're going to tale ruck sack get one that fits and try it on before you buy. They're not all the same and some will fit some people yet cripple others.
I agree with what has been said so far, some good advice. I'll add the following:
re: footwear trainers are just as acceptable (probably better in some respects if it's on road) as walking boots. Socks are also worth spending some decent money on; good quality socks will really reduce the risk of blisters, and I would suggest you take enough pairs to equal the number of rest breaks. Sweaty feet blister and dry socks reduce that risk.
Re clothing: Take several base layers with you to change out of when you stop. Sweaty tops will make you cold when you stop so swap them for dry.
Re rucksack: You'll probably take a rucksack with you. Train with it on when you can. I could do 20 miles in a day when searching for lost walkers and the thing that used to get to us all was our shoulders from having a weight hung off them in the fork of a rucksack.
Re: exercise. I'd simply echo what has been said but also offer the following: Going from zero to 40 miles takes a lot of hard work and can be pretty demoralising at times. Try and make it fun so try things like arranging to meet family and friends for sunday lunch and walk there. As you get fitter suggest pubs further away. Is there anyone who you can train with? Always much much easier if there's a few of you. Failing that, download some funny podcast to listen to, to help take your mind off it.
You should also look to drop some weight if you're on the heavy side. The less you weigh come walk time the easier it is up the hills. If like me you like your food too much, then try swimming or another low impact but cardio sport to balance the energy in energy out equation.
Re kit: take a space blanket, they weigh sod all and if you need to stop for any reason. If you're going to tale ruck sack get one that fits and try it on before you buy. They're not all the same and some will fit some people yet cripple others.
Edited by rhinochopig on Saturday 11th February 22:35
Can only really echo what has been said above in that the right footwear & bit of preparation will be key.
Food & hydration will also be key to help keep your body going. Drink plenty of water & eat to provide fuel for your body. Flapjacks are a good source of energy & energy gels can really give you a boost if you start to lag.
If you have access to a gym, remember that things like cycling & rowing (you only need short intervals) will help build cardio-vascular fitness which will help you keep pace.
Good luck & let us know how you get on.
Food & hydration will also be key to help keep your body going. Drink plenty of water & eat to provide fuel for your body. Flapjacks are a good source of energy & energy gels can really give you a boost if you start to lag.
If you have access to a gym, remember that things like cycling & rowing (you only need short intervals) will help build cardio-vascular fitness which will help you keep pace.
Good luck & let us know how you get on.
I trained through 2011 for the Shine Cancer Research walking marathon.
The published a training regime, which I more or less followed. The first few weeks / months were spent just walking whenever and wherever you could. The idea was to get 45 mins a day. Then it moved into more structured training, so many iles a day and so on. 40 miles is a hell of a long way and unless you've done some long distances beforehand you'll struggle.
I went to a running shop and had my gait analysed and got some good trainers fitted. Made a HUGE difference and I trusted them when they told me I'd been wearing trainers that were too small for the last 35 years. I didn't have a single blister through training or on the walk. I tried various socks and I actually found that M & S sports socks were best for me. I changed socks only once in our 26 miles but it simply makes you feel like a new man when you do!
I have kept up walking but not training for any event. I have since given up my gym membership and feel better than I have for years. I use Adidas MiCoach on my mobile phone to see how far and fast I'm walking.
The published a training regime, which I more or less followed. The first few weeks / months were spent just walking whenever and wherever you could. The idea was to get 45 mins a day. Then it moved into more structured training, so many iles a day and so on. 40 miles is a hell of a long way and unless you've done some long distances beforehand you'll struggle.
I went to a running shop and had my gait analysed and got some good trainers fitted. Made a HUGE difference and I trusted them when they told me I'd been wearing trainers that were too small for the last 35 years. I didn't have a single blister through training or on the walk. I tried various socks and I actually found that M & S sports socks were best for me. I changed socks only once in our 26 miles but it simply makes you feel like a new man when you do!
I have kept up walking but not training for any event. I have since given up my gym membership and feel better than I have for years. I use Adidas MiCoach on my mobile phone to see how far and fast I'm walking.
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