Walking a marathon - your tips?

[MilesOfMotivation]

This year I am walking my first marathon. I'm not sure what possessed me, I am not particularly fit but I do like a good walk.

I'm a bit worried about my knees holding up so wondering if there's something I should be doing now to 'prepare' them, though I will also wear a knee support I think.

I need to ramp up the training so looking for tips and advice on this, but also helpful advice for actual marathon day from those who have done it before.

I'm scared 😮

Are you using walking poles? They make a huge difference to the distance I can walk comfortably, they really take the pressure off knees and hips.

I’ve never walked one but have run several, so would recommend doing the same kind of training but at a walking pace. Do a mixture of training walks where some are about longer distances and some are shorter but hillier - inclines build strong glute and thigh muscles, which helps you a lot.

mix this with general strength training in a gym - lifting weights and strengthening your core.

during the event, eating and drinking plenty.

Also, any exercises you can do to strengthen your quads will help support your knees. Do you go to a gym?

I did the moon walk a long time ago. Depends where you’re walking, but if you’re not out in the wilds then good trainers and avoid carrying a bag as much as possible are my tips.

Good footwear and seam free socks. If it's off-road then supportive walking boots or trail shoes, if it's on roads/pavements then trainers for walking/running with a cushioned sole. Allow plenty of time to wear in and test anything you plan to wear/use on the day. There's usually a Facebook page for organised events which will be a great source of info. Good luck!

Sorry, I should have added - it's road/pavement as it is the Moonwalk in London.

I don't have a gym membership currently but I do have weights etc at home.

Hilly twin skin socks are great for preventing blisters.

Ah definitely trainers then for the moonwalk. Decent non rub socks too. Good luck it was an amazing experience.

Thanks - I've got some decent walking trainers - I was wondering about these rather than running trainers? I might try them out on a walk this weekend.

Comfortable underwear and socks. Try out all the clothes / shoes you plan to wear beforehand - no new kit on the day.
Make sure you hydrate well the day before. If you are wearing a running style belt I would add blister platers & vaseline too.

In prep for your fitness I would recommend some hill walks, but if you think this will cause problems with your knees then I would recommend swimming. I would also suggest a sports massage leading up to the walk if you can, this can work on any tight muscle areas, which can lead to pain in other areas (if my calves get tight I get hamstring issues).

Best of luck and enjoy it!.

I followed the Moonwalk training program, and found it really helpful. Make sure you build in hills, and look at the route from previous years for an idea of some of the likely terrain. The Moonwalk is a brilliant experience and very well organised. Their online resources are very helpful. Depending on your location, there are sometimes groups of others who are training and you can join them.

I did the moonwalk, it is great fun.

Good supportive trainers for walking or running. I would go to a specialist shop and get fitted, allow space for cushioned supportive breathable socks. I like bridgedale wool ones.

If you suffer with blisters twin skins are great.

Test all your kit well beforehand. A good sports bra is essential. I would suggest a long sleeve base layer, and gym leggings and a lightweight breathable waterproof. It gets cold overnight but you also get warm walking briskly.

I wore a small bumbag with a few essentials, thin gloves, sweets, sports gel, lip balm, tissues etc.

Start training ASAP and build up gently to avoid injury. Aim to do at least 20miles in one go before the event, but I found it a huge confidence boost to have done the full distance once before the event. Ideally do one long walk a week and a couple of shorter ones. Do most of your training on similar terrain, I was a hill walker and found road walking quite different.

Get some good audio books, the training walks can get a bit boring!

You need a mileage build-up plan similar to what marathon runners would use, in fact there's no reason why you can't use one of those and replace the running with walking.
On tarmac I would wear running trainers as some of the walking trainers are too stiff and rigid and lack cushioning if they're intended for trail use.
You need to think about hydration and fuel - check what they provide at the feed stations on the moonwalk but you will need to carry water on training runs and something to keep your energy levels up. Snacking little and often tends to work best.
For the moonwalk I would also try and do some long walks late at night or your bodyclock will screw you over on the day.
Also please wear a proper sports bra because the ones they give you to decorate shouldn't be worn to walk 26 miles in!!

Also please wear a proper sports bra because the ones they give you to decorate shouldn't be worn to walk 26 miles in!!

Ha @MiddleAgedDread I am NOT going to be walking in a bra. Sports bra under the bra tshirt that they provide.

Use surgical spirit on your feet daily, starting about 6 weeks before. Helps to prevent blisters.

We did the Moonwalk years ago. Were relatively young a fit and walked short distances very regularly so didn't do much training.

I would advise training 😂

Knees and hips were very painful, we bought drugs (painkillers) half way round.

The lightest walking or running trainers you can find would be my advice, then wear them in. We didn't have a blister between us, and have lots of fun. Also, ask someone to give you a lift home. The last bit, after the walk is done is the least fun.

Do leg strengthening exercises - squats, lunges, bridges. Remember to stretch too. You can do them at home, although it's worth having a lesson with a personal trainer to make sure you do them properly.

Whilst flat, and on pavements might sound easier than a hilly walk in the countryside, don't underestimate the impact that walking on a hard surface will have. That's why cushioned running shoes would be best. And you may well need to size up - your feet will swell a lot (remember you'll be walking for 6+ hours straight, plus all the time on your feet getting there/hanging around, and getting home afterwards). Good (cushioned) socks also key.

Walking on the flat is also quite hard, as you're using the same muscles in the same way all the time. When you go up and down hill it's harder on your CV system, but at least different muscle groups get to take their turn. The repetition can be quite challenging.

I'd do a variety of walks in your training - some on paved paths, some on footpaths (if you can find some that aren't muddy!). And a good mix of hills/flat. If you have canals near you, they're great for long walks as there's always a path, and they're nice and flat (apart from the locks), and you can't get lost.

I know someone said train for 6 weeks, but unless you're a seasoned walker, I'd be training for a lot longer than that. You'd get round it with less training, but it would be much harder (both on the day and afterwards).

And expect not to be able to move the next day!

It's cushioning, rather than grip, that you need. Walking shoes don't tend to be that cushioned (and aren't always that light, which will make quite a difference).

Pavement is very hard. Make sure you have super comfortable trainers and padded socks. Practise walking after dark too.

I was going to say walking poles. I love them but have never used them in a city before and have no idea if they'd help.

I had an acquaintance who did a walking marathon. She was very slight ( doing the walk to celebrate being free from a significant physical illness) mid 50's. Not physically fit.

Her training was inventive I thought. She would walk along pavements to a big supermarket in the next town. There she could go to the loo, sit down for coffee etc. it was 7 miles. There was a bus outside Morrisons that went back to her area so she could choose to use the bus all or some of the way back and built up her stamina in that way.

I know someone said train for 6 weeks, but unless you're a seasoned walker, I'd be training for a lot longer than that. You'd get round it with less training, but it would be much harder (both on the day and afterwards).

@BuzzieLittleBee I've got about 20 weeks before the actual walk, so I am starting this weekend and aiming for 3 walks a week of around 3/4 miles for the first week or two and then, 5/6 miles twice a week and then building up longer ones at the weekend 6/8/10/12/14 and so on.

I will be doing some stretching and leg exercises/strengthening/squats/lunging - not least because I've lost loads of weight recently and my arse has disappeared 😆 so hopefully that will help.

Thanks for all the advice - especially regarding footwear, I will go and get fitted properly this weekend for some good trainers and then I can use them on all my training walks.

We don't live anywhere near London so I'll be faced with the task of getting back home afterwards on the train which won't be enjoyable!

Any advice on what I should eat on the way around? I've been told to snack, small regularly.

Could you join a hiking group and go on regular countryside walks? That's how I prepared for the Yorkshire Three Peaks, which is only a few miles short of a marathon.

I imagine you might need a bit of 'psychological' training for the particular mental challenge of a long flat urban walk, though. It may be helpful to build some less exhilarating routes into your training, in addition to the joyful rural ones.

Agree with others that pavements and near uniform flatness (though easier in some ways) will put quite a lot of strain on your feet and legs. Good running shoes sound like a sensible choice of footwear.

Any advice on what I should eat on the way around? I've been told to snack, small regularly.

on longer runs I use the glucose tablets, or hi5aqua gels. Haribo or Percy pigs give a little sugar boost (& after drinking water it’s sometimes nice just to taste something)
The small Soreen bars are also good before you start, or a banana.

Whatever you try, make sure you stick to that on the day, at least that way you know it won’t unsettle your stomach.

I like a mix of sweet and savoury snacks if i'm going to be out for that sort of length of time, otherwise you start to feel a bit yucky from all the sugar!
Sandwich thins with jam & peanut butter cut into quarters (eat a quarter at a time max), crisps (hula hoops are good as they're a bit more sturdy in a bag!), cocktail sausages or mini sausage rolls, dried fruit and nuts, jelly babies, energy gels, soreen bars......