Many people are preparing diligently for the Great Walk and I would like to share some simple tips to make this endurance test as successful as possible for you. Aside from your recommended daily walking training I would suggest 15-30 minutes of yoga or stretching. A few simple postures can also be used on the road during the event. Knees, ankles, hips, calf and hamstring muscles can all seize up and a quick stretch on the road will ease the pain. Any book on yoga will give you the basic postures, or visit your local fitness center for suggestions. Keep the upper body strong with weight lifting and the abdominal muscles strong with sit ups to ease shoulder tension and back pain during the walk.

The proper nutrition before and during the walk can make all the difference in fatigue and pain levels. Make sure your mineral levels are adequate by supplementing with calcium, magnesium and potassium well ahead of the event. To maintain electrolyte imbalances I recommend that you take your own electrolyte balance solution called Squeezy or Power Gel and take it for muscle pain. This will quickly digest and give you more energy. To help with lactic acid build up and the oxidation that occurs with extended exercise I suggest a protein powder with Creatine or a ginseng product called Endurox that will help your muscles metabolize lactic acid. At each checkpoint you will be able to get water or juice, so these can be taken throughout the walk. Along with the above I recommend taking two homeopathic remedies alternating every hour. Arnica and Rhus Tox in 200C or 1M strengths immediately and effectively decrease lactic acid build up and help with overall trauma to the muscles and joints. These can also be taken after the walk for a few days to speed healing. Arnica cream is also available to rub on injured and tender muscles.

Choosing the right clothing and shoes is very important for a successful event. By now you should have chosen your shoes and have them broken in. Running shoes with good ankle and arch support is the recommended shoe style. Hiking boots end up being very heavy in the last 10 kilometers! The newer polypropylene clothing materials wick perspiration away and dry quickly so it is ideal for rainy and sunny conditions. Last year I got very hot and stripped off my shirt to soak it in a nearby stream, put it on soaking wet and it was dry by the time I got to the finish line. Wear a hat to keep out the rain and the heat.

Two days prior to the walk eat a lot of healthy carbohydrates such as brown rice and beans, and one day prior to the walk eat small amounts of all healthy foods frequently. This will mimic what you will be experiencing on the day of the walk. It is important to hydrate yourself well before and during the walk so consciously drink your 10 glasses of water per day.

To prevent blisters tape up your feet before you start the walk with moleskin or some similar blister prevention materials available at your local pharmacy. If you don't know where the sensitive areas are on your feet, tape your heels and your toes and as soon as you feel any pain while on the walk, stop immediately and take the time to tape your feet. This will save you hours or even days of suffering during and after the walk! Wear socks that are made of polypropylene or wool and do not wear cotton. Cotton will chafe and cause blisters. Polypropylene will wick moisture away from your feet and when worn underneath wool gives good protection for your feet. Some walkers have had good success with thurlos socks.

Good luck on your walk and let me know how this helped!