need help on distance training

“I'm doing a long distance hike (50+ miles) the 2nd weekend in Aug as a fund raiser for the local boy scout troop. I'm looking for any info/advice on how to train up, things to look out for etc. I've tried to look for web sites on distance walking but haven't found much. I know Sassafras, Tarabull, and Smiley Girl did the walk for breast cancer and I'd like to hear thier $.02 also. Thanks much.”

“It's all about socks, shoes and nutrition.

Comfortable, good quality wool socks.

Lightweight, comfortable running/walking shoes that are well broken in.

Eat. Eat high carb stuff you like and that is easily digested frequently while you are walking. Start carbing up a couple of days before the event to load your muscles. Carry candy bars (small snack size), granlola bars, fruit bars, etc. on your walk. Eat frequently to keep your energy level up.

Drink. plenty of fluids while you are walking.

Walk at a pace that is comfortable to start with, you've got a long way to go.

As far as exersize, if you are not one who normally walks, runs, or lifts weights, two simple exersizes that would help would be squats and toe-lifts.
Squats: Stand perpendicular to a chair or rail, put one hand on it, squat until your knee is at a ninty degree angle. Go back up. Start with no weight and get to where you can do 30 to 50 at at time. If you want to increase the weight use dumbells, books, or milk cartons filled with water.

Toe-lifts: Stand facing up a set of steps,with the ball of your foot on the edge of the step. Hold on the the handrail with one hand and let your weight drop your heel below the step. Then raise up on your toes. Then back down with your heel below level again as low as is comfortable. Do 20-30 of these.
You can also do them on a two-four piece of lumber laid flat on the floor.

And, obviously, get out and walk a lot between now and then.

But, don't do any exersize for three days before the event.

Good luck!”

“I'll agree with the good socks bit, lol.

Orion, Smiley, Tarabull and I did only twenty miles a day, for three days straight. A bit different than fifty whoppin' miles all at once! We used a training schedule very similar to a marathon one. Ours had high mileage days back to back some weeks. Maybe look for some running sites and convert the info to walking.

We had great guidance from Pallotta, the organization that put on our walk. They do have a web site: www.bethepeople.com that has a message board that may have some help. I have a rough training schedule that you may want to look at. Email me if interested. I'll have to dig it up.

I would suggest a nice four mph pace if you're training on the sidewalks. It'll help you build endurance and get the training over with faster. Also, wear running shoes. Walking shoes are pretty much just for looks. High miles require a nice shock absorbing shoe. Running shoes work better.

Give me more details about your event please. Are you going to be actually hiking (on trails) 50 miles all at once? Where is it? What's the terraine like? How much time do you have to train?”

“I'd recommend taking up running. It'll put you in great cardioshape! I noticed it's really helped me BIG TIME with hiking also, I can go longer with less effort and it makes the whole experience more enjoyable.”

“Time management is the key. Don't stop walking very often. When you do stop for something, take care of all your needs at one time. Get water, pee, sh1t, ect. Keep your snacks handy so you don't have to stop and dig them out. Also get a hydration system. Set a pace and stick to it. wear good socks & boots. If you know of a place on your foot that may get a blister like the back of your heel, put moleskin on it before you ever start walking. STAY HYDRATED!! Water keeps your body lubricated so your muscles & tendons will work smoothly. Running your body without water is like running your car without oil.”

“Yep, don't stop too often.

I don't think I'd recommend running to train for a walk though. Birch runs his arse off all week but had a difficult time keeping up with me on walks sometimes. The twenty mile training walk he did with me hurt him. It's a different activity. Train for your event by practicing what you'll be doing.”

“Thanks for the feed back. here's more details: it's actually 62 miles (100 kilometers) and I have 24 hours to finish. The terrain is generally flat to rolling and a mix of dirt roads and asphalt. I have about 6 more weeks to train, it's the 9th of Aug. I've been walking three days a week (it's all I can fit in), one speed morning of 2 1/2 hours, one evening of 4 to 5 hours and a long day on the weekend( I'm up to 7 1/2 hours and about 25 miles).
I hope to do this without any resupply, and have been using mostly gatorade and trailmix when training.
Questions: how do you keep your feet dry if it rains all day? What insoles do you use as the originals wear out?
Thanks again for the help”

“I have trained for a 50 kilometer walk with a finish time of 12+ hours to complete. I it is geared to a 3 mph pace but once past the last check point there is no time limit. I trained for this by running trails, for up to four hours at a stretch. Because you are trying for twice that distance plan on you weekends to do at least 10 to 12 hours. As for resupply usually at the check points you can be meet by your support people with changes of socks, shoes, shirts, food, whatever trust me use some help. 62 miles at 3 mph is 21 hours. All the finisher in the 50 k had somebody assisting them in some way or another. Hikeing with a partner will make a big difference, when you need some encourgement and you are walking alone you are out of luck! Training with that person even if they will not make the entire hike and someone else must jump in there to walk to last 10-20 miles whatever will make a difference.
Good Luck and let us know the results.”