How to get to six hours on my feet?

[ChristmasLightsLover]

’ve signed up to a walking activity at the end of April and am a mix of excited and nervous which is all fine.

My worry is that I struggle to be on my feet for more than 2 hours. By 2.5 I’m really struggling. Although we don’t go too far, we will be out for 4 to 6 hours.

I’m doing training walks - today I braved where I live and was on my feet for 2.5 hours which is a good start. But I struggle to do more… I can get to 2 hours comfortably and then it gets really hard.

I’d love to hear from others on how they’ve managed to up their overall time out and about please. I’m not concerned about speed.

Not sure if it’s possible for you but I moved to a standing desk for work, goes up and down.
I’m sure it helped my overall fitness. Standing all morning was impossible at first but I don’t really notice now.

I could ask for one at work... That's a great idea. Thank you.

Are you at a desk all day. I didn't realise it could affect people that badly. I am on my feet 7.5 hours a day at my job.

Yes @Iloveeverycat I'm at my desk but moving to meetings. But sedentary overall. I will try a standing desk when in the office this week. We have shared desks so can do it fairly easily.

I've found that getting myself generally stronger through yoga and pilates has really helped with my ability to stand and walk for longer periods.

You've got 8 weeks so I would treat it like training for a running race and do a dedicated "long walk" every weekend where you build up from your current 2.5 hours. Then do shorter pacier walks a few times a week (say an hour).

Can you clarify what is hard after the 2 hour point? Leg ache? Foot pain? Is it tired aching or more like "injury pain"?

Thank you @LaPalmaLlama - good questions. Tired feet aching. And my hips seem to hit a wall rather than my thighs. I've tried shorter steps and longer ones to vary it up and keep moving. I've been on a fitness journey for two years so am frustrated to have hit a bit of a wall.

I think I just need to get out more in the week despite it being a juggle around working full time, kids and life. And get that long walk in on the weekend.

I reckon if I shovel my lunch at 12 I can get a 45 min walk in if I am dressed and ready for it. That would be weekday movement.

You need to walk everyday.... set mini goals like 30 mins at lunch and 30 mins in the evening.
Could you get a walking pad and use that watching tv at night ?

At the weekend go out Saturday and Sunday, so you are starting tired on Sunday.
That way you increase the mileage without it being all at once.
I've done a couple of ultra marathons and thats the advice to increase time on your feet.
Anyway to fit in an hour before/after work mid week? It's not for everyone but I'm up to go running before work twice a week.

All of the above but if it's a feet and hips issue I'd also look very carefully at your shoes. Are you walking in trainers? Do you have enough support for your ankles? I'd invest in a decent pair of shoes or walking boots, break them in SLOWLY though...

Thank you @persisted - that makes sense. I can do that on the weekends. And am thinking about where to get more in, in the week...

@HelloMyNameIsElderSmurf I did wonder if I'd gone too far, too soon with my new walking boots. I've had them since the new year. Hmmmm.

Walking poles help too. They make you use your upper body effectively and take some strain off your lower body.

Get moving regulary.

Make sure footwear is comfortable and suitable for the terrain.

Build up the long walk by about a mile at a time. You can break longer walks up into split days or back to back days.

When I went hiking in my 20s, I noticed more benefit from regularly doing yoga classes than step workouts!

I'd check in with a podiatrist to see if they can help - insoles or orthotics can help with foot pain but it's also possible that sorting your feet can align your knees and hips in a less stressful way. Other than that, lots of time on feet plus foam rolling or self massage will build up endurance.

Agreee with all of the above but will also add that some strength training of legs back & core would help.

Squats, deadlifts, lunges, plank.

Agree with all the above re upping your movement - spend as much time on your feet as you can; with mid-length before-work walks and runs during the week to complement your long walk on a weekend.

Also think about supportive insoles for your walking boots (Enertor are great). And walking poles are an absolute game-changer. You don't need really expensive ones; just Decathlon cheapies will be really helpful for taking some of the weight off your feet.

With running and marathon training, you shouldn’t increase your time or distance more than 10% per week to avoid injury. I think you need to do the same and make sure you are building in rest or cross training. Could you go swimming once a week for example, still building on your overall fitness but giving your legs and hips that all important recovery time.
maybe look at a walking marathon plan to give you some structure. You don’t want to increase too quickly and end up sore or injured.

are you wearing walking boots on tarmac or off road paths?

What distance are you looking at?

Think about your equipment too

You mentioned walking boots - did you go somewhere to get fitted, or did you choose them yourself off the shelf?

Socks - are you wearing decent, appropriate socks? When I did my 100km hike I found I preferred twin skinned socks and took talced spares to change into periodically although probably not needed for 6 hours.

Think about fuelling your body too - if you're feeling strong you'll be more likely to persevere when the going gets tough.

YY to Enertor insoles, and a well structured training plan.

I'd do something like;

Short, pacey lunchtime walk - 2 or 3 x week

Evening gym work on leg strength and hip flexors - 2 or 3 times a week

Longer weekend walk, starting at 2.5 hours and getting 15-30 mins longer each week.
That should easily get you to 5 hours by the end of April.

Hi OP, I'm really fit but struggle with standing up so long as well.

I'm hypermobile and so this can make me more tired.

I would recommdn working on your pelvic strength and core, these are the things that get very tired and when I did half marathons are what let me down after a couple of hours running.