Thinking about a long-distance walk but not sure if you’re fit enough?
With a week or two of smart preparation and the right mindset, most people with average fitness can safely take on 10–25 km.
Here’s what to focus on.
Training Beforehand — Is It Too Late?
More training is always helpful, but it’s not too late if you’re reasonably active — maybe you walk casually, hit the gym sometimes, or play social sports. Ideally, you’d have built up gradually over a few weeks, but with one week left you can still prepare by getting your legs used to longer time on your feet.
This week, try two or three practice walks:
- One moderate (4–6 km) early in the week.
- One longer (8–10 km) if possible, a few days before the event.
Don’t push too hard — you want to build confidence, not cause injury or extreme soreness.
The Week Before the Walk
Focus on small adjustments:
- Increase gentle movement — short daily walks will help your endurance.
- Check your gear — shoes should feel supportive but broken in, and wear the socks you’ll use on the day.
- Hydrate and eat well — add an extra glass or two of water daily, and eat balanced meals with carbs for energy (e.g., rice, pasta, bread, potatoes).
- Rest up — avoid big workouts or anything that might cause muscle soreness 2–3 days before.
Top 5 Tips Before Your Walk
- Wear Comfortable, Tested Shoes
Don’t risk blisters with new footwear. Use shoes you know are comfortable for at least a few kilometres. - Fuel and Hydrate Gradually
Drink water steadily throughout the week. On the morning of the walk, eat something light but filling — like porridge, toast with nut butter, or fruit. - Start Slow and Steady
It’s tempting to keep up with faster walkers, but pace yourself early. Aim for a comfortable, conversational pace. - Protect Your Feet
Trim toenails, wear moisture-wicking socks, and use blister tape or Vaseline on any hot spots before you begin. - Take Smart Breaks
Pause briefly every hour to stretch, drink water, and snack. It can make the distance feel much easier.
Even with average fitness, a 10–25 km walk is achievable. Train a little, plan well, and pace yourself — you’ll be surprised how far you can go.
If this article has inspired you to think about your unique situation and, more importantly, what you and your family are going through right now, please get in touch with your advice professional.
This information does not consider any person’s objectives, financial situation, or needs. Before making a decision, you should consider whether it is appropriate in light of your particular objectives, financial situation, or needs.
(Feedsy Exclusive)
