HET EVENT
Take it from the experts
This is how to prepare yourself as well as possible for the 4Days Marches in the last month.
A professor of physiology, a sports dietitian, a walking coach and a Red Cross first aid manager give advice
Take it from the experts
This is how to prepare yourself as well as possible for the 4Days Marches in the last month.
A professor of physiology, a sports dietitian, a walking coach and a Red Cross first aid manager give advice
Annelies van den Hoven - sports dietitian
‘Unfortunately, carbohydrates are often wrongly dismissed as “unhealthy” and “fattening”. But as a participant in the 4Days Marches you can’t do without them!
You can, however, consciously opt for the healthy varieties, like wholemeal bread, oatmeal and fruit for example. You can still enjoy a less healthy snack with added sugars from time to time – snacks like biscuits, sweets and ice cream – but be sure to do so in moderation.’
Bart Putman- walking coach
‘The very last training session is the most important. Walk a short distance in the week before the 4Days Marches to keep your body active and maintain muscle tone. But do so in such a relaxed, calm manner that it takes almost no effort. This ensures that you start with a good, relaxed mindset. It’s important for your body to be rested and yet still completely ready for the challenge ahead.’
Bonus tip: ‘Rest is also a form of training for your body’.
Claudia Lambregtse - first aid manager, Dutch Red Cross
Nobody wants to end up with blisters when walking the 4Days Marches. Red Cross first aid manager Claudia Lambregtse has the following advice. ‘You should have already broken in your well-fitting walking shoes by now. Did you know that to prevent blisters it’s best to wear your socks with the smooth side against the foot, which often means inside out?’
Maria Hopman - Professor of Physiology
Rest breaks: ‘Taking a short (10 to 15 minute) break every two hours works best. This ensures a good balance between covering enough distance (8 to 10km) and having something to eat and drink. During the break, it’s advisable to briefly stretch your leg muscles – and preferably not to take off your shoes. Use this strategy during your training sessions too.’
Acclimatising: ‘Go walking in all sorts of weather, so that you get to know what to wear in which weather conditions and what to take with you. Walking in warm weather has the advantage that the body adjusts to heat by perspiring sooner and profusely. Weigh yourself before and after a long walk; if you’ve lost weight this means you haven’t drunk enough.’