to ask for help and advice on a walking commute

[crochetmonkey74]

I can and sometimes do walk to work (40 mIns each way) and I enjoy it and am keen to do it more, maybe even every day yet I am really struggling how to practically do it - this is going to make me sound very stupid but I struggle with - what to wear (even if I check the weather I seem to always have the wrong coat. am too hot, am too cold etc) I walk in trainers but occasionally get blisters/ shin splints/ aching calf muscles etc which then put me out of action for the next few days. My hair-I arrive to work in a humid frizz or with a fringe flick

I know these are all a bit pathetic and first world problems and the physical stuff is probably embarassingly that I am unfit (which is why I want to walk more)
So do any of you with walking commutes have any simple tips to make it easier/ sustainable in the long term etc- I know if I had no car I would have no choice so I would just have to get on with it so maybe I am just a bit lazy and need to push through the discomfort/ inconvenience. Any tips and advice gratefully received.

One thing would be a good sized, comfy rucksack so you can take extra/shed layers as needed. Go to an outdoor shop and get it properly fitted, so you know it's still going to be comfortable when loaded.

Also the right shoes shouldn't be giving blisters after such a short walk. There probably is an element of needing to push through the discomfort until you're fitter, for the achey calfs etc.

Walk a bit slower so give yourself more time.

Get a decent pair of walking shoes or trainers - not fashion ones.

Have layers. So a thin coat, scarf and gloves as it gets colder. Then you can take off/put on when the temperature changes

Have a layer for work - so maybe don’t wear a thick jumper for example on the walk but keep a cardigan at your workplace?

Have a decent backpack and pack deodorant etc.

I walk a similar commute. I love it.

Wear layers. Get a good rucksack. I tie hair up while walking and then let down in work.

Invest in a good pair of trainers. Get them properly fitted.

Good rucksack is key, and it sounds to me as if going to a specialist shop and being fitted for the right shoes would benefit you.

I agree you need to go to an outdoors shop. Get walking boots, a coat (you'll probably need one winter and one summer. Make sure they're breathable) and a rucksack. KT tape may help if you're regularly getting blisters in the same place.

Then keep some stuff at work to change into, nice shoes, hair stuff etc. Accept it'll take you 10 mins or so to cool off after arriving.

And get Audible or similar so you can listen to audio books on the way! A good book will make you look forward to the walk.

Listen to podcasts or radio plays on your phone , if you find something gripping you’ll be wanting to walk to hear the next episode . I only let myself listen when I’m on foot ! I also take a hot cup of tea in a travel mug to drink in hot days , it helps me get going and once it’s finished I stow the mug in my rucksack and refill for the trip home

It sounds like your trainers don't fit you properly - not just the blisters, but the shin splints too. Do you have a sports shop near you where they could help you find a pair that better reflects your gait?

I agree with a backpack but not essential unless you are carrying laptop etc - and light waterproof layers that fold up are really useful. No point in big heavy coats etc as you'll get warmer as you go.

In terms of hair - travel / usb straighteners!!!!! I used to swear by these when I worked in an office quickly sort out all manner of hair issues. Colour wow dream coat spray also helps with humidity.

Also recommend some headphones for radio / tunes / audiobook as you walk, plus a Fitbit or similar to track your progress and motivate you.

I really really miss my walking commute into work now I'm stuck WFH most of the time - it's a great way to get your brain in gear in the morning, and to help you switch off and start to wind down in the evening.

Layers are fab.

I have a light weight but waterproof and wind proof jacket and a lightweight warm jacket.

I can then wear either one or both depending on the weather.

Both are from decathlon and pack down into small bags to go in a bag for when I don't need either

It does sound like you need to invest in some decent walking footwear. From your description I reckon your current trainers are not stabilising your feet. Look for some that have at least some arch support in there rather than just being flat, or get some supportive insoles. This might help with the sore calves etc
And as PP have said, layers. I get really hot and sweaty easily so I feel your pain! I’d be tempted to leave some wet wipes, deodorant and a travel hairdryer at work so you can sort yourself out if you feel a bit flat when you get there.

I’m retired, so don’t commute any more, but I do go out for walks. If I get too hot on a walk, I just take off my coat/fleece/jacket or whatever, put it round my waist and tie the sleeves. You can keep a comb at work or in your pocket to sort your hair, or get a shorter more practical cut.
Good footwear is essential. You need properly fitting trainers, or comfortable loafers, not fashion items. If you get blisters in 40 minutes, your shoes must be slipping and chafing, or too tight and pinching.
I hope you can solve it, OP, as a 40 minute walk twice a day is excellent for your health.

Get some proper trainers as opposed to fashion trainers - that will help with the aches. I picked up some online from Decathlon for about £30.

Layers are good so you can take one off as you warm up. Give yourself plenty of time so you don’t rush and you won’t get sweaty.

If you can leave cardigans and shoes at work then you don’t need to carry them.

Is there any way in which you can commute in via public transport and then walk home every day so you build up your fitness that way, and you won’t worry about getting frizzy hair and a bit sweaty?

Also get a watch that tracks your steps or use the health app / Strava and keep a record of how far you go as it’ll give you a great sense of satisfaction.

PS: A colleague of mine has just started walking to and from work and she’s lost 8lbs in a couple of months so keep going!

I walk 30 mins each way and have a straightener and dry shampoo at work for hair, baby wipes and spray for sweat. I keep work shoes in my locker at work and wear comfy trainers to walk in. I have a very long lightweight waterproof and big golf umbrella for the rain. Warm coat and small brolly for cold weather.

Sounds like you're not so fit so just give yourself an extra ten mins to slow down and enjoy it!

Op buy yourself some boxes of Micropore silicone (5cm width). Bung a couple of strips on the back of your your ankles every morning. And any other pressure points on your feet! Good luck!

Walking for forty minutes should not be causing shin splints and pain

Go to a podiatrist, get them to take a look at your feet and suggest strength exercises and the right sort of trainers for you or maybe insoles (I have them and they made a massive difference). The ones you have clearly are not right for you.

A proper rucksack is important - don't carry things in a shoulder bag.

What is your work set up like? Do you have somewhere to leave some stuff like a bag of toiletries, usb hair straightener etc?

I cycle (20mins) or walk (45 mins) to work. I usually wear a Merino t shirt (breathable and smell resistant), short sleeve in summer or long in winter. And on windy or rainy winter days, a water proof jacket. With a hat and gloves, walking briskly keeps me warm with just that apart from on the very coldest days.

In my bag, I take a work top and blazer and change into it when I arrive. Luckily we have a communal hair straightener in the ladies!
I probably look a bit "radiant" when I arrive but a glow is healthy

I also keep a smart coat in the office so I go out for a meeting during the day or to lunch, I can wear that rather than my more "technical" walking coat.
I keep a bag of makeup in the office too so can apply it there if I want (very rarely do)

I used to do a similar walking commute. Definitely echo the advice to get fitted with proper walking shoes or trainers.
If it was warm and I was likely to get sweaty, I'd throw a change of clothes into my rucksack. A non iron dress and kept shoes at work.

I used to walk to work and back, about 50 minutes each way. I don't get all this rucksack/walking boots advice - it's not like you're going hiking It's just a walk to work! I made sure I had a long waterproof coat for rainy days and took my normal handbag.

I walk to and from work, but do not wear headphones as the road crossing and pavement sharing is way too dangerous here to be distracted/unable to hear clearly.

I would say to be ruthless on how much you need to take to work. I have a cross body bag with my phone (credit card, emergency £10 inside case) and umbrella. At work I have a hairbrush, pair of smart work shoes and cardi.

And allow for an extra 10min cooldown at the end. I only get calf pains etc if I'm rushed.

is this along the pavements?
i think it is simply the footwear.
arrive early and sort out your hair and makeup

I used to walk 30 mm in each day and found the same! It was worse on the way home as uphill but that didn't matter too much. My tips would be to start out the walk wearing not quite enough layers and being slightly chilly - you will warm up very quickly! Also is there a bench half way to have a rest for a couple of minutes and some water?

Get some good socks (I like 1000 miles), and try and walk lightly. Pavements can be hard on feet and legs so concentrate on good walking technique. And well done OP - that's a great amount to walk everyday and will keep you nice and fit! (I have struggled with my fitness and weight since I stopped the walk)

I walk to work and love it. Phone is firmly at the bottom of my bag though as It's my thinking and daydreaming time

I wear Skechers for most of the year and have a selection of shoes at the office or boots in the colder months.

It's absolutely brilliant exercise though and so great to be able to encompass into your regular day.
Oh and Audible love a good book to listen to and just thought of something else, when it started to get dark in the mornings and evenings I put bicycle lights on the front and back of my rucksack as it was a canal path shared with cyclists.
I miss my walk so much I do go out for a short walk before wfh now but it's not the same without a purpose.

Good quality socks! I used to use cheap toweling type sports socks or thin fashion socks. I now have proper socks (actually running ones) and it makes a big difference. If you are prone to blisters try Hilly Twin Skin, they aren’t cheap but they will make you far comfier.

Satin lined beanie if you have curly hair