THE SPORTY ADVENTURE
Are you ready for it?
The final tips & tricks for a successful 4Days Marches
The countdown has now well and truly begun. What can you still do over the coming weeks to breeze through the 4Days Marches? Three walking specialists give you their final tips & tricks.
‘STOP TRAINING LIKE MAD!’ HUH?
‘STOP WALKING 40 OR 50 KILOMETRES, DON’T OVERTRAIN,’
says Alie Vink, first aid instructor and specialist in walking injuries. ‘If you haven’t trained enough by now, you won’t catch up over these final few weeks. Training like mad now will only increase the risk of injuries. And if you get injured, chances are that you won’t recover in time.’
‘DO KEEP MOVING, HOWEVER’
advises walking coach and trainer Monique Jansma. ‘Keep your muscles activated. Ideally, you should go for an hour’s walk every day. And walk a bit longer three times a week. Make sure you can walk at least 20 kilometres.’
‘ALSO GRAB SOME REST OVER THESE FINAL FEW WEEKS BEFORE THE 4DAYS MARCHES’
concurs walking coach Bart Putman. ‘Avoid stress. Stress is an energy drainer. Get enough sleep. Stress and too little sleep will undermine your immune system. Make sure you are well rested at the start to prevent bouts of summer flu or a cold.’
‘STRESS ALSO PUTS YOU IN THE WRONG MINDSET’
Monique says. ‘Instead of enjoying the walk without a care in the world, you focus on your end goal. That’ll make the walk increasingly tough-going.’
‘TRY GETTING UP VERY EARLY IN THE MORNING’
to go for a walk, like at 4 a.m. that feels very different from starting at 7 a.m. also go for a walk when it’s very hot or when it’s pouring down with rain,’ recommends Monique. ‘Try out your rain poncho, take dry socks with you. Make sure you know how your feet and muscles react to different conditions.’
‘IF YOU BLISTER EASILY, RUB SOME FOOT CREAM ON YOUR FEET JUST BEFORE YOU GO FOR A WALK’
Or put fixomull tape or leukoplast blister prevention tape on spots where you tend to get blisters. Find out what works best for you,’ says Alie.
‘CHECK YOUR SHOES. IF THE SOLES ARE WORN, BUY NEW SHOES NOW’
Don’t wait until one week before the 4days marches. That would really be too late,’ says Bart. ‘it will increase your chance of getting blisters or other injuries.'
‘IF YOU PLAN ON WEARING TROUSERS WITH ZIP-OFF LEGS, WEAR THEM WHILE TRAINING ON A HOT DAY AND ZIP OFF THE LEGS’
Bart explains. ‘The edge can cause chafing on your upper legs. If that happens, rub some kind of balm on your legs.’
‘IF YOU SUFFER FROM HEAT RASH, YOU STILL HAVE JUST ABOUT ENOUGH TIME TO TRY OUT DIFFERENT SOCKS’
says Alie. ‘There are many different kinds of socks. Ask a reputable specialist outdoor clothing and equipment retailer what would be the best solution for you.’
‘WHILE THE SEVEN HILLS ARE NOTHING TO WORRY ABOUT’
says Monique, ‘it wouldn’t do any harm to include the odd hill in your walks over the coming weeks. Or go up a longer flight of stairs now and again to see what that does to your heart rate and breathing. Tough? Take 10 seconds to catch your breath and then carry on.’
‘MAINTAIN A HEALTHY DIET’
Bart advises. ‘If you are still training intensively, against the above advice, make sure you get enough protein after your training sessions, such as from milk, meat, and fish. Allow your muscles to recover and get stronger. No need to stack carbs, normal meals will do. Walking is a low-intensity sport for which you don’t need additional carbs. Loading up on carbs will only make you fat.’
Alie Vink
Instructor first aid and first aid for walking injuries
Monique Jansma
Walking coach and -trainer
Bart Putman
Walking coach