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A closer look
well-worn items at the 4Days Marches
Who doesn’t know the classic kids’ song Head Shoulders Knees and Toes? It’s a catchy song to sing and also has Dutch, German and French versions, making it the ideal song for the 4Days Marches.
Keep a cool head
PUT A CAP ON IT
Walking is certainly not something you only do with your legs, your head works at least as hard, says Rico Schuijers (Sports psychologist). Keep your head cool by wearing a cap or go crazy and put a chicken on your head. What unusual headgear will you spot during this edition?
The weight on your shoulders
ON AND OFF
Be kind to your shoulders, because they can be in for a tough time during the 4Days Marches. If you’re walking with a rucksack, that is. Keep your rucksack as small as possible by getting one that can hold only what you really need. Military participants have no choice, they have to carry a weight of at least ten kilogrammes on their back. Their backpacks may be weighed regularly along the way.
Your knees are your best friends
EVERY BUMP
During the 4Days Marches, your knees are your best friends — or your worst enemies. They absorb every step, every bump and every ‘what have I gotten myself into?’. Never mind your blisters, it’s your knees that drag you over the finish line. So, make sure you treat them well, massage them if need be, and promise them a holiday afterwards!
From top to toe
BIG TOE FIRST
Your toes, they’re so well-behaved and small, until you walk the 4Days Marches. That’s when they start whining, protesting and trying to escape from your shoes. Your big toe thinks it’s the leader, and your little toe quietly cries along. Athletic tape and plasters become part of your daily routine. Or try toe socks, many walkers swear by them. If your toes hold out, so can you.