Ace Your First Walking Event

You can walk long distance! Health and fitness expert Donna Aston helps you prepare for your first 8 km walking event.

Hydration
On the days leading up to your 8 km walk, it's essential that you're adequately hydrated. To calculate your daily water requirements in litres, divide your weight by 28. For example, 70 kg divided by 28 equals 2.5 litres. But if the day is scorching or you’re prone to excessive perspiration, your requirements will be higher. I recommend you drink at least 750 ml of water during your walk, and, after the 30-minute mark, start sipping every 10 minutes or so. Drink an additional litre of water in the 2 hours following your walk. Hydration is extremely important—you can lose 2 per cent of your body weight before you even feel thirsty. With 4 to 6 per cent water loss, you may become irritable and develop a headache, and by the time you've lost 10 per cent, you may feel light-headed.

Stretching
Before starting your walk, stretch and gently warm up for 15 minutes. It's also important to repeat these stretches after the walk; this helps your body recover and reduces post-exercise muscle pain.

Calves
Place the ball of your foot on the edge of a step or gutter. Hold on to something secure as you gently lower your heel below the level of your toes. Hold this stretch for 20 seconds and repeat three to four times, alternating legs. During this move, keep your knee straight to stretch the larger calf muscle, then slightly bend the knee to target your Achilles tendon.

Hamstrings
Stand before a bench and extend one leg out in front of you to place your heel on the bench. Tilt your body forwards from the hip as you reach towards your toes. Don’t overstretch, just gently tilt forwards and exhale as you release your hamstring muscles. Hold for 20 seconds, then swap legs; repeat several times.

Hip Flexors
Kneel on your left knee with your right leg in front of you at a right angle. Shift your weight forwards, keeping your torso upright. You should feel a stretch in the front of your left hip. Hold for 20 seconds; repeat several times on each side.

How to Avoid Injury
Appropriate footwear is a must. It reduces your risk of blisters, shin splints and joint problems. If you've already suffered from such conditions, it's worth getting a podiatrist to analyse your gait and ensure your shoes meet your needs. And I highly recommend walking gear made from high-tech 'breathable' material. Light and comfortable, these fabrics draw moisture away from skin, helping you avoid chafing and irritation. (You can find this clothing at most sports stores.)

Don't Forget

In addition to appropriate shoes and clothing, the top three must-haves are:

1. A hat and sunscreen (slip, slop, slap!)
2. A water bottle
3. A small bag, or bumbag, to hold your water bottle, keys, MP3 player and so on

You may also like to keep track of your progress with a stopwatch, pedometer or heart-rate monitor.

Take It Easy
If this is your first event, congratulations for giving it a go! Take your time, listen to your body and try to be patient with yourself. It's not all about the destination—remember to enjoy the journey.

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