23/04/2022
Top tips for long distance walking 🙌🏽
•1
Wear supportive footwear 👟
If you have flat feet, bunions or previous fractures, you may benefit from an insole (to be worn during training)
Make sure you have good socks on too (above ankle) and you have worn these shoes before the big walk!
•2
Stay hydrated
Water is movement, you are water! Keep yourself topped up to avoid cramps & dehydration. Drink plenty on the days leading up and post event 💧
•3
Stretch throughout 🧘♀️
Keep your limbs limber … Plenty of shoulder, back and neck stretching will keep your core stable and prevent back pain throughout the walk 🆘
•4
Brace that core 🫃🏻
Get that tummy tucked in! Always keep a tight core. This will ensure plenty of stability to give you a better balance, cadence and flexibility when walking long distances. Abs like slabs will keep any unduly pressure off of the spine, especially if you aren’t used to standing/walking that length of time.
•5
Recovery is key 🧑🏻🦽
Foods fuelled with anti inflammatory properties & electrolyte juices are a great way to enhance recovery. Food is medicine.
Ice baths for up to 3 days after event and then very hot baths, saunas and steam rooms on day 3-10 are a great way to speed muscle rehab.
Stretch stretch and do some more stretching!
Don’t forget to give your body a rest, so keep marathon and strength training to a minimum 🙌🏽
Sleeping is much more efficient, so get plenty of it 😴
And last but not least, have fun!💁🏼♀️
Love ESP ❤️
