For an endurance trek you need three focused training sessions per week. Two should be mid-
The third weekly session is for distance; build up to one 4-
And fuel! Immediately after the mid-
Hydration is critical. Pale urine is a sign of adequate water intake on the day before your walk. Aim to drink up to 3 litres a day. Keep muscles fuelled on the walk by grazing on healthy snacks every hour, like a handful of dried fruits or trail mix. If it’s too fatty it will sludge up your digestion. If it’s too sugary it won’t last the distance. At the end of the day, however tired you are, find five minutes to stretch your leg muscles out. Think bum, back and thighs as primary goals.
When the legs are feeling heavy and tired, the quickest livener-
Ouch, Wheeze, Ouch, Yep, the well-
At work dreaming of Ben Nevis? Make it count — when you get up, sit down and get up again — it’ll hone thighs of steel. Going upstairs? Climb up, back down, then up again. Just remember a folder to make you look busy...
Check how far you’re trekking each day, then build to that before you go. The Great Glencoe Challenge can take up to 12 hours — sounds daunting, but increase your walks gradually (10% a week) and you’ll love it… really!
You’ve conquered the 8 hour day, then you get to do it all again the next day! So increase walk frequency before you go — a short hike during midweek-
Like many treks they involve mountainous sweat and toil. No peaks to train on? Increase walk intensity by steaming up and down any hills repeatedly, or upping the pace. But increase stride rate, not length, or you risk injury.
It’s vital to get used to backpack-
Of course, the best training for distance walking is — you’ve got it — distance walking. But also slot in a few sessions of cycling, swimming or running – all great for those crucial leg muscles and cranking up your cardiovascular fitness.
Build up your iron-
Carrying a rucksack all day can lead to the oft-
Spice it up...
Trekathon's can cover all kinds of terrain — rock, scree, grass, bog — so try walks on as many as possible before you go. 26.2 miles on a flat grass landscape would be a breeze compared the terrain of the West Highlands.
Sound like hard work? Getting ready is half the fun, as you can walk all the time and appease your conscience by occasionally muttering ‘preparation’. Contact us if you fancy getting out and doing something else beforehand as part of your buildup?
Aim To develop leg strength and power up steep hills.
How Stand over the top of the kettlebell, sit back in your hips then picking the kettlebell up, stand up tall and squeeze your bum tight as you stand. Do three sets of 15 repetitions, resting 45-
Aim To build leg strength and flexibility for walking.
How Take the kettlebell by the horns of the handle and keep it tight to the chest. Sit back in your hips, and try to sit as low as you can. Keep the head and chest up, and squeeze your bum as you stand. Do three sets of 10 repetitions, resting 45-
Aim To work the muscles down the back of your body, vital for walking, running or climbing.
How Stand tall with the kettlebell, push it out in front of you with your hips, pull it back between your legs and then stand tall again, sending the kettlebell up and away with your hips. Squeeze your bum as you stand up. Four sets of 15 reps, resting for 45-
Aim To develop flexibility, balance and strength.
How Hold the kettlebell by the horns, tight to the chest. Taking your feet wide apart, point your toes outwards. Sit back on one leg ensuring your knee follows over your toe, return to middle and drop to the other side (this is one repetition). Do three sets of 10 repetitions, resting 45-
Squat and press
Aim To improve leg power and work your core muscles
How Hold the kettlebell in one hand, squat to the floor like a front squat. As you stand up press the kettlebell over your head. Do three sets of 10 repetitions on each hand, resting 45-
1 If you’re going to make the most of your lunchtime workout you need to be eating the right stuff during the morning. Don’t skip breakfast, if your plan is to lose weight. A survey of more than 2,000 people who lost an average of 67lb, and kept the weight off for more than 5 years, found that 78 per cent of them ate breakfast every morning.
2 If your lunch break is at 1pm, then at 11pm eat a meal of around 350 calories. Go for a home-
3 Don’t forget to eat after exercise. Avoid high-
Make a start…
It’s difficult to crowbar some people away from their desk at lunchtimes, but an hour spent out of the office will ensure a much more productive afternoon. Decide when you’re going to start and don’t let anything short of flood and fire make you cancel your appointment with the outdoors. Team up with someone at work who also wants to get fit so you’ll help to motivate each other; but, if they drop out, keep going! If you’re just starting out then be realistic and begin with just one lunchtime on your first week… but stick to it.
Keep it varied…
It’s worth mixing and matching your lunchtime workouts – go for a walk when you can’t be bothered with the hassle of a shower or getting to your local pool, and get on a bike when you want to get as far from the office as possible.
Boost your activity
The 10,000 steps programme was devised 40 years ago in Japan and has recently gained a huge following in the States. A recent study showed that most US citizens take an average of just 3,000-
Here are five ways to boost your normal daily activity without resorting to the gym… and with a pedometer you can have the Blue Peter Appeal satisfaction of watching the results totting up to the magic 10K mark.
1 Take a walking break instead of a coffee break.
2 Take the stairs instead of the lift.
3 Get off the train or Tube a stop early.
4 Walk to the shops and carry shopping home in your rucksack.
5 Cycle or walk to work, avoid traffic and congestion charges.