Training Plan

Saturday 20th of June, one date for the diary you won’t forget!  This is the day, or rather night, that all you courageous women have decided to walk at midnight the very reasonable distance of 13 miles - all in the aid of St Luke’s Hospice.  The walk will as usual leave Reaseheath College at midnight, travel down to Crewe rail station, up to Bannatyne’s Health Club, then back to the college.

This information has been prepared by Adam at Bannatyne's Health Club in Crewe.  Hopefully it will give you all the advice you need to prepare yourself regardless of whether you are a complete beginner or a very experienced walker.

Footwear

• Wear whatever you feel comfortable in.  This could be trainers or hiking boots.  Most roads and pavements are tarmac.
•  Trainers are comfortable with cushioning on the heel and flexion at the ball of the foot, just where you need it.  Try and get ones with a mesh front so the foot can breathe.  Sweating and overheating causes the foot to swell and therefore you may be more prone to blisters.  
• Hiking boots offer more support for the ankle if needed but can be expensive.  Also you may need to add a comfort insole as cushioning in some boots can be very limited.
• Most important make sure they are well worn in.

Essential Extras

• Try to take some water with you; the hardest thing about the walk will be the time you are doing it.  Your body clock will be telling you its time to sleep and you want to push it for 13 miles.  Dehydration is the last thing you want to suffer from.  Also consider taking some small energy snacks.
• Warm and waterproof clothing, British weather can change all the time.  Hopefully it will be fairly mild with it being in summer.
• Basic first aid kit.  Stewards are available but plasters are always good to have.  Blisters can be very painful.

Training

• This is one thing I would ask that all of you do a little of.  If you are a regular gym user the distance should prove no problem, but walking uses certain muscles that can only be trained through walking.
• I would recommend at least 3 training sessions if possible, two mid week and one at the weekend.
• Start each session slowly with gentle walk then some stretches before going all out.
• Finish each session with leg stretches.
• Nice and gradually build up your distance or time spent walking, Starting point for a beginner should be around 1 mile during the week and three at the weekend.  More experienced walkers are probably looking at 5-8 miles to start with.
• For a complete beginner aim to start walking ten weeks before the event.
• Everybody should ease off the distance two weeks before the event. No walks longer than 10 miles during this time, go for light 1-3 mile walks.
• Try and vary the speed of the walk.
• Choose nice scenic routes measure the distance in your car.  Always have a method of contact if walking alone and a rendezvous time and place.

Technique

• Breathe normally, keep your back straight, chest lifted, shoulders relaxed and swing your arms from the shoulders.
• Ensure a heel to toe action.

 Useful contacts

• www.ramblers.org.uk - this site provides you with info on local routes and local walking groups.
• The nearest walking group is in Congleton - contact no 01260 271 869.