Training for a long walk - help!

[Buttalapasta]

I have the chance to go on a 5 day hike in October and really want to go. It would be about 20km a day. Since the beginning of May I have been walking 10,000 steps a day and doing some yoga/stretching. Everything hurts! I feel so stiff. 😪 I am quite surprised as my average daily steps rate was 7,500 anyway so not a huge difference. What am I doing wrong? Am I just too out of shape? The idea was to gradually increase the distance but I'm worried that I can't. Any tips?

The beginning of May is less than two weeks ago... give yourself a chance!

What are you wearing on your feet? I'd go and get your gait measured at a shop that does this and buy footwear based on that. A good pair of trainers for some of your training walks and walking boots to break in well ahead of October.

I overpronate and if I do a long walk in trainers that don't support my feet it does affect the rest of my body, not just my feet.

Are you wearing decent footwear and drinking plenty of water?

I'd second the decent footwear, and add decent socks. When I trained for long walks in the past the advice I followed was to work on general fitness but to work on doing one longer walk each week. Look at the Long Distance Walkers Association website for advice - and give yourself time! You might also benefit from a couple of rest days per week to allow your muscles to recover. Good luck!

If you have all day 20 km (12 miles) isn't particularly arduous - you could do it in 6-8 hours, walking very slowly with a couple of decent rest breaks. Will the terrain be challenging? Will it be hot? That's what makes it a lot harder.

Honestly you'll surprise yourself.

I went from walking short distances most days and longer ones just on weekends to doing a week long walking holiday in the alps (7-10 miles a day). Walking with other people makes a massive difference, and I felt refreshed every morning and ready to go again.

If the multi day walk has hills I'd recommend walking poles, they really take the pressure off your knees and hips. Good footwear is a must as well.

I would treat it like marathon training instead. Do 1 long walk per week, probably already aiming for 15km, but not too fast. Do several shorter walks very briskly (maybe 30 mins). Try to go running at least once and better twice because that's the fastest way to get fitter. 4-5k will do. Find a steep hill or some stairs and go up and down multiple times, at least every other week. A lot of training is about mixing up rest days, endurance, higher energy levels and resistance (hills)

I think your shoes are very important!!

Have you heard of Brooks? They do an online questionnaire on their website, it gives options on which type to wear and if you can afford them then get a pair.

You need good shoes for this.

Agree with all PPs regarding shoes. They make such a huge difference.

It sounds like you are making a good start and have plenty of time to prepare. Make sure you incorporate some rest days into your week, but keep going with yoga and stretches so your recovery and rest is still active. You'll find that gradually you are doing more and what you find hard going now becomes an easier day later on.

Where is the walk ? How hilly is it? How rough ?

20km isn't a huge distance on the flat - 4 to 5 hours

It can be a 9hr day on the hills or sone bits of coast - or more

Get your footwear sorted and broken in

If you have knee concerns get walking poles - day 5 you might really feel it

If you are overweight - lose some it will help

In terms of training - this is my program and I would only struggle if it was consecutive big hill days

one run a week - start with the couch to 5km and then build to doing over an hour one day a week - if your knees can take it , add an extra short and faster run another day. Running is the best training for walking

Walk as much as you can for background fitness - you already started that !

Weight training once or twice - squats and lunges and balance work - at home with weights from Argos and a YouTube video.

Yoga daily

Thanks everyone. I think my shoes are ok. I have worn-in hiking shoes that are comfy. I hadn't really thought about socks though! Do compression socks help? It's in Italy - hopefully not too hot and will be hilly for quite a lot of the way so I'm already doing some hill walks but will look at maybe doing some running too.

I think it may actually be more the yoga/stretching that is adding to some muscle stiffness. Just keep going and try to start adding in a long walk at the weekends, so do 5 miles. Then do 6 miles. And so on.

I did 5 days of a camino last year (12-21 miles a day) and it was great, I did 1-2 long walks a week, with a few back to back days, and no other training.

Do find out how hilly it is and consider doing some training on similar terrain. I didn't find the distance or the 5 days of walking challenging, but I did find the one really hilly day was hard on my knees (but I do have a pre-existing injury). I wouldn't add in running. You're training for a hike, so do hiking to train. Running uses different muscles and different movements, and isn't a replacement for training to a proper distance while walking.

@mindutopia You could be right! I skipped the yoga yesterday and didnt feel as still today. Weird.