Walking long distances
TIPS FOR WALKING LONG DISTANCES
Walking is health. Walking is reflection. Walking is finding yourself. Walking helps you organise your thoughts. Walking is enjoying the environment. Walking is enjoying nature. Walking is sharing experiences.
Walking the Camino de Santiago will require great physical effort, so it is essential to be well-prepared and have everything clearly planned.
Before walking long distances, it is important to keep in mind some guidelines to ensure that the benefits of hiking do not turn into a detriment to your health.
Equipment. Always be clear about what you need to carry when embarking on a long walk. Prioritise essential items to ensure nothing important is missing and to avoid unnecessary weight. Essential items include a small first aid kit, camping stove for heating water, a canteen or container, cup, utensils, water bottle, compass, map, sleeping bag, mat, bivouac sack, and necessary clothing (ideally, carry minimal clothing and wash it at accommodations along the way). Don't forget a raincoat and thermal shirt due to potential temperature fluctuations, especially in summer, a mobile phone (preferably with GPS and internet connection), and a journal and pen or pencil to document your daily experiences.
Backpack, boots, socks, and walking stick. Your backpack, boots, socks, and walking stick will be your best allies on a long-distance route. Never skimp on these items, as the difference between high-quality and poor-quality gear is significant in terms of comfort and avoiding discomfort. Ensure your loaded backpack is well-secured to your back and lumbar area, and be rational about the weight—less is always better. Invest in high-quality gear. For boots, it's highly recommended to choose high-ankle ones. Be cautious about using hiking shoes on uneven terrain, as they can lead to unexpected sprains due to lack of ankle support. Consider waterproof materials like Gore-Tex and a sole suited to the terrain. Always break in your boots before starting a long route to avoid unexpected blisters. Similarly, choose high-quality socks and carry 2-3 pairs to wash along the way. I also recommend taping potential blister-prone areas on your feet before starting. After each route, remove your boots and socks to let your feet rest, massage them, and keep them hydrated. As for the walking stick, it should be lightweight yet sturdy—quality is essential.
Stretching and warm-up. Based on my extensive experience with long-distance walking and running, I recommend stretching your legs before and after each route. Pre-route stretches should be gentler than post-route ones. While many athletes and experts suggest stretching only after finishing, my personal experience advises gentle stretches beforehand as well (I walk and run over 2,000 km annually without any muscle or ligament injuries).
Hydration. Water is another key ally on a long-distance route. It’s crucial to understand how much water your body needs and plan accordingly. The water in your canteen may not suffice for the entire route, so always identify water points along the way, verify whether the water is drinkable, and ration your supply if needed. Staying well-hydrated is fundamental to maintaining strength and comfort during your journey.
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