Simple Pre-walk Training

[Son of a Beach]

Running barefoot does the job for me. And I mean actually barefoot, not with so-called "barefoot" running shoes. Although the barefoot running shoes use the leg muscles in similar way to actual barefoot, you're far more likely to injure your achilles or calf muscle when using the shoes. Going actual barefoot means that the pain in the soles of your feet will tell your body when enough is enough, and you're less likely to tear your tendon/muscle. Still have to be very cautious though, as I've still injured both barefoot. (You're still much more likely to injure your achilles/calf when truly barefoot than with thick soled shoes, but in the end there's a lot less stress on the joints).

Anyhow, it's something you have to work up to VERY slowly to avoid injury, but once you're there, it really works out your legs MUCH more than running with thick soled running shoes. I find that this training makes bushwalking MUCH easier on my legs, and of course it is a good cardio work out.

Currently I'm running about 6km barefoot 2 to 3 times a week on a blue metal bitumen road.

(I tried a short two day bush walk with a full pack while barefoot a few weeks ago as a bit of an experiment. Feet were fine, but calf muscles and hip muscles (?) were VERY sore for a few days afterwards.)

[photohiker]

Yea, I don't know about thatbarefoot stuff SoB, but if it works for you...

I walk almost every day, and in hilly terrain, with shoes. Lightweight, but still shoes.

Before a long distance walk, I step up my training somewhat. Last time (before the 300km+ TGO in Scotland), I visited the physio. I did this because last time, I was pretty sore after finishing 14 days solid walking and didn't want a repeat of that pain. The Physio did a full body muscle strength and endurance test on me in the practice gym. The result was some take home leg and back balance and strengthening exercises (basically double and single leg squats, and some bridging) and a regular Pilates session. I did this on top of my regular program which I extended closer to the walk with a heavier pack and a bit of running for extra cardio.

During one of the tests, I exceeded the time expectations for holding a core tension test by at least double and had an audience of physios by the time I gave up! Got a bit embarrassing with all the attention

The end result was that I finished the walk in great shape with none of the soreness I had last time. I could have kept walking, but I was at the coast and I'm not much of a swimmer

The point is that I think the best training for an activity is that same activity supplemented by some strength and flexibility exercises.

[zac150]

I'm into running and weight training before walks (well actually at any time) and I find I'm getting great results in terms of enjoying the walk more as I'm less fatigued at the end of the day. I coach the pose running style which I have got really good results with but I also do a little barefoot stuff, predominantly drills though as I find (like son of beach says) you get better messages from the body.

The friends I walk with, we all tend to meet Fridays before a walk and do a few hours with packs on, usually 18kg, 10km.

This works for us.

[tigercat]

To balance training and looking after back and joints, I walk up the backhill behind me for I-2 hrs, with a pack loaded a few kg less than I will need for the walk I am training for. Maybe a couple of times a week for 2 weeks, more could be over training for me. I have invested in light weight gear and keep the load weight down.

[oyster_07]

See current WILD magazine for an article.

[Tuna]

I do running training, so I'm not sure if it's much different, but I'd second that lunges and squats, they make a huge difference
I also do this one too, for the core strength stuff, but don't judge me

http://www.dailymotion.com/video/x1766v ... er-x_sport