Walking advice and preparation

Hear Ben explaining the importance of well fitted shoes and why you might not be the shoe size you think you are …

Watch Ben & Jake demonstrate the exercise regime. There is more advice below including a suggested programme for you to follow.

TOP TIPS

SHOES

Before buying any training shoes make sure the retailer knows what event you are training for – particularly the distance and terrain to ensure you buy shoes that are fit for purpose.

You should be made aware of the options of cushioning, support, stability and multi-terrain.

Your shoes should feel comfortable as soon as you put them on. Different laces and lacing patterns will add to the comfort.

It is essential to try both shoes on as people tend to have one foot slightly larger than the other.

When trying on the trainer you should stand up allowing your foot to spread to ensure of a correct fitting and size.

There should be at least a finger space between the end of your toes and the shoe otherwise you will be in danger of bruising and potentially losing your toe nails.

If you are in any doubt you should try the shoes around home to help wear them in.

On fitting you should avoid any heel or foot movement which is likely to cause discomfort – the correct fitting is essential.

SOCKS

Buying the correct sock is as important as your shoes.

Socks that are made from synthetic materials (acrylic, CoolMax, nylon, Polartec) are preferred because they will wick away the moisture as apposed to 100% cotton that retains moisture and tends to lose its shape.

Trial several different kinds of socks throughout your training to insure you have the best sock to suit your feet. Remember, what suits one person may not suit another.

Some socks are double layered such as ‘Hilly Twin Skin’ and ‘1000 Mile Fusion’. The theory behind them is simple but clever, one layer remains close to the skin and other layer remains close to the shoe therefore friction is eliminated.

Some socks come with fully padded Achilles tendon protection, braced arch support, and additional heel and toe protection.

The advantage of a performance sock is they have the added feature of enhanced moisture transfer, wicking moisture away from the skin to the outer layer.

Sample and try on a variety of socks to find a pair that suits you best.

To ensure you have maximum comfort levels it is advisable that your shoes and socks are bought and used well in advance of the walk.

BEN AND JAKE'S TOP 10 WALKING TIPS

● Sensible and comfortable shoes.
● Keep hydrated, drink lots of water.
● Food, you need to keep a steady intake of food to
provide energy, the best is high protein and sugar.
● Lightweight shoes.
● Loose comfortable clothing.
● Sun Cream to prevent sunburn.
● Rub vaseline on feet before putting shoes on.
● Eat high protein meal night before walk
● Walk at a steady pace, don’t go hard at the start and tire
yourself out
● Set a target time so you stay motivated

Ben & Jake’s Training Programme