TRAINING TIPS

Preventing Blisters

  • Find the right shoes to eliminate sources of rubbing in your shoes
  • Keep your feet cool and dry by changing your socks; wear wicking socks (no cotton)
  • Be alert for hot spots that will turn into blisters if not treated
  • Carry moleskin and Body Glide

Hydrating

  • Hydrate a day before, during, and a day after the walks
  • Don’t use high-caffeine energy drinks
  • Carry water (drink a full 12-16 ounce bottle every 3-4 miles)
  • Sports drinks and electrolytes can be used to replace the salt lost by sweating
  • Use restrooms during water breaks

Stretching

  • Stretch for ten minutes after warming up at the start of walking
  • Stretch every 3-4 miles into the walk
  • Stretch for ten minutes after walking and the next day after walking
  • Sneak in a stretch at the traffic stops

Energy Replacement

  • High protein snacks
  • Energy Gels (Bolts/ Cliff Shots)
  • Energy Bars (100-150 calories at a time)
  • Trail Mix

Pacing

  • Know your pace
  • Never walk alone
  • Walk with those within your pace range
  • If you miss the training, cover the miles that same weekend

Clothing

  • Dress in layers
  • Bring wet weather gear
  • Be alert for hot spots that will turn into blisters if not treated
  • Bring fanny pack or back pack with water, snacks, extra socks, gear, medications needed, body glide, moleskin, cell phone, medical information, and ID