How to prepare for long distance walking for physical fitness test?

Asked by: Honey Gonzalez

Gear Up for a Long Walk

1. All clothing, shoes, sunscreen, packs, etc., need to be road-tested on your longer training days well in advance of the event. …
2. Choose your shoes or boots and wear them on your long training days to ensure they will work over a long distance.

How do I prepare my body for a long distance walk?

Prepping in the weeks and days ahead of a long-distance walk:

1. Keep a balanced diet with at least 2 different types of food at each meal.
2. Eat smaller frequent meals. …
3. Eat FRESH: shop around the perimeter of the grocery store for fresh fruit, veggies, dairy, etc.

How do I prepare for a 20 mile walk?

Increase to walking four times a week for 20 minutes. Continue to walk four times a week but increase to 25 minutes. Walk five times a week for 25 minutes. The training plan was really helpful in preparing us for our 20 mile walk.

How do I prepare for a 100 mile walk?

If you do 20-30 mile walks regularly during the year along with the odd 50, then you probably don’t need anything special to prepare for a Hundred. However, I do recommend half an hour or so brisk walking each day – this makes an enormous difference to your general level of fitness and readiness to tackle longer walks.

How do you prepare for walking?

Prepare for a walk by warming up, wearing the correct clothing and shoes, and making sure that you are well hydrated. Warm down after a walk.

How can I walk longer without getting tired?

Perfect Your Posture

1. Stand up tall and straight. No leaning forward or backward.
2. Your feet should be about hip-distance apart.
3. Keep your toes pointed forward.
4. Have your eyes 10 to 20 feet in front of you. …
5. Avoid arching your back.
6. To engage your core muscles while walking, suck in your stomach. …
7. Relax your shoulders.

What should I eat before a long distance walk?

Some suitable examples of pre-event meals include:

• Breakfast cereal with milk and fresh fruit.
• Bircher muesli with yoghurt and berries.
• Porridge with sliced banana + almonds.
• Raisin toast with peanut butter.
• Baked beans on toast.
• Toasted ham and tomato sandwich.

How do I train for a 22 mile walk?

Build Base Mileage
First, work up to walk comfortably at a brisk pace for one hour. Do three-hour-long brisk walks and one long walk a week from that point. Gradually build your mileage, increasing 10% per week for the long walk until you can walk comfortably for 8 miles.

Should you warm up before walking?

Before you start walking, it is important to warm up first. Increasing the temperature in your muscles and joints and increasing blood flow will make you more comfortable when you exercise and reduce the risk of injury.

How do you pass time while walking?

Fun Walking Activities

1. Use a Pedometer: Get your family and friends to get in on the fun by competing for the most steps. …
2. Take Pictures: Photograph interesting things you see while on a walk. …
3. Do a Scavenger Hunt: Let someone come up with a list of things to look for and find those items while out walking.

How do you walk for fitness?

If you’re new to walking workouts, start with a 10- to 15-minute walk and build your walking time and speed incrementally. Once that feels good, increase your time by a few minutes during each outing. Remember, slow and steady wins the race. Any amount of walking at any speed is much better than just sitting around.

What should we do before morning walk?

Tips on getting started with a walking routine

1. Invest in a good pair of shoes. Before you take the first stride of your new walking workout, make sure you have the right walking shoes. …
2. Wear breathable clothing. …
3. Warm up. …
4. Stay safe outdoors. …
5. Make it fun.