We wanted to share some top tips from Darren, our resident Personal Trainer, to help you feel your best on the day. 

Ahead of the day

• Build up your distance gradually.
• Aim to complete at least one long walk ahead of the day. This doesn't need to be the full 20-miles.
• If possible, try doing back to back days of walking to prepare your legs. 
• Wear the shoes/trainers you plan to wear on the day in advance. 
• Be prepared and wear appropriate clothing for the weather.  
• Walk in different conditions so you are comfortable with the kit you need.
• Perform dynamic stretches before and static stretches after walks.
• Eat a balanced diet and practice light eating during walks. 
• Always stay hydrated.

On the day

• Start slowly and build up to a comfortable pace throughout.
• Eat little and often, high-carbohydrate snacks are good.
• Drink water regularly. If it is hot, try to drink more. 
• Adjust socks and shoes if you feel rubbing. 
• Address soreness, pain or niggles before they become a bigger issue. 
• Gently stretch when stopped at rest stops to prevent stiffness.
• Try not to sit still for too long during the day. 

After the walk

• Slow down at the end rather than just stop. A gentle walk the next day can help with tightness.  
• Rehydrate throughout the rest of the day.
• Perform static stretches once your muscles have settled. 
• A warm to hot bath in the evening will help ease muscle tightness too. 
• Address any blisters or cuts, seek medical advice if needed. 
• Eat a nutritionally balanced meal containing protien, carbohydrates and fats to restore energy levels.