Training for a Walking Holiday

Planning a walking holiday soon? Whether you're heading to the hills of the UK or the coast of Europe, this complete guide will help you train for long-distance walking. With the right preparation, your adventure will feel less like a challenge and more like a reward.

Understanding Walking Grades and Terrain

Gearing your walking training plan to your holiday's specific grade is the key to getting the most from your adventure. At Ramble Worldwide, we use our walking grade system to give you a clear idea about the mileage, terrain, and altitude you'll experience – helping you prepare with confidence.

Once you know your grade, the best preparation is simple: pull on your trainers, go outside, and get moving. Some trips are more challenging than others, which is why matching your training to your chosen grade ensures you'll be ready to enjoy every moment on the trail.

Start with a base distance

If you're new to walking or unsure of your fitness, this may mean going around your neighbourhood at an easy pace. Before you tackle hills, valleys, countryside, and coast, just head outside and walk around your own area at a gentle pace.

If you're already active, head to a nearby park with your step counter on and begin with two miles (about 4,000 steps) a day. Of course, if you've loved walking your whole life or are already more active, you'll probably be comfortable at the outset doing 5,000 or more steps. Wherever you're starting at, listen to your body. You can always modify your training plan if it's too easy or difficult, so don't push yourself or be afraid of making changes.

Make It a Daily Routine

Aim for at least 30 to 60 minutes of walking most days of the week. If you don't have that window of time to devote, try breaking this into smaller increments of 10 or 15 minutes. This will help you turn your walking into a habit. Plus, as you start to feel the benefits of regular walking, it will become easier to do. Getting out each day gives you the best results, but it's okay to take a rest day or two each week. This consistent approach is crucial for how to prepare for long-distance walking effectively.

Gradually Build Your Daily Mileage

To improve your walking fitness, regular small increases in distance or the same distance done in less time are key. Try to increase your walking distance over time, gradually working toward 10,000 steps a day (about five miles) and also setting a brisker pace. Ultimately, you'll want to have a good idea of what distance you're planning to walk on your holiday and then build up to that through your long-distance hiking training.

Cross-Training Activities

Try other exercises to build your overall fitness by using different muscle groups. Excellent options include:

Low-Impact Activities:

• Swimming and water aerobics
• Cycling and stationary bikes
• Yoga and Pilates
• Tai chi and gentle stretching

Higher-Impact Options:

• Dancing and Zumba
• Golf (especially walking the course)
• Nordic walking with specially designed poles

You can find exercise videos for these and much more on YouTube. Any cardio-based exercise will be beneficial to building your stamina for walking longer distances.

Practice in Various Weather

If the weather is bad, it's still a great idea to get out there, so you can acclimatise yourself to handling all sorts of conditions because, sadly, there's no guarantee of glorious sunshine on every walking holiday.

Go out in your local area in all temperatures and elements: wind, rain, or shine. Not only does this keep you in the habit of walking, but it also gets you adjusted to different weather conditions as well as provides an opportunity to experiment with clothing and equipment you may need while on holiday.

Train for Your Specific Terrain

Coastal and Sandy Terrain

If your walking holiday is on coastal paths, then tackle some sandy tracks. The uneven, shifting surface will help build ankle strength and balance.

Hills and Mountain Training

If your walking holiday is in the hills or includes tough ascents and descents, you'll want to condition yourself for the stamina and endurance required. Find a steep road or even stairs with a significant height gain.

Rocky Trails and Forest Paths

If you'll be traversing rocky trails or forests with abundant vegetation, go on treks emulating that terrain. Some core-muscle strength exercises will also benefit your balance.

Regular walking leads to improvements across your entire wellbeing:

Physical Benefits:

• Improved resting heart rate and blood pressure
• Enhanced lung function and cardiovascular health
• Increased muscle strength and endurance
• Better balance and coordination

Mental Benefits:

• Elevated mood and spirits
• Reduced stress and anxiety
• Boosted confidence and self-esteem