Hiya, I’m 27F doing a 20 mile charity walk in the Peak District next month and wondered if anyone had any tips they could share; anything that has proven invaluable to you in the past would be much appreciated!
I’ve been doing lots of training walks and am physically fit. I have proper boots etc so no worries there! Just any pearls of wisdom - snacks, clothing, maybe mentally too? Any hot weather tips would be especially helpful!
Thanks in advance!
Remember modern Lucozade is sugar free, so it's lost any actual use beyond rehydration.
I've switched to making fruit cordials with some glucose tablets put into them.
Lost any use of flavour/enjoyment too, sugar tax has totally ruined soft drinks for those who drink them responsibly and not every moment of the day
Sugar tax hasn't done anything. Blame the companies who don't want to dip into their billions of profits to keep the recipes the same.
Take rehydration tablets or make your own electrolyte mix (salt, honey, citrus juice and squash).
Good idea with the spare socks, I will order some more so I’m well covered! And beef jerky is an amazing shout.
Thank you so much for your tips! :)
Along with the jerky I’d recommend trail mix, the can get it from Aldi, or just bags of fruit and nuts, again as it doesn’t melt. I transfer it into a ziplock bag and keep it handy for snacking on the go
Great idea! Yes non-melting snacks are going to be a must :)
Clip your toe nails.
Hahaha duly noted, thanks!
Also, use vaseline on all the areas that will rub together. I did a 40+ mile walk when I was much younger and neglected the vaseline and sorely missed it.
I do have liquid talc but I always have Vaseline on hand for my lips, I’ll take a pot just in case :)
No double dipping 😂
Zinc oxide tape, compeed blister pads, also might be worth learning how to manage blisters. Make sure boots are broken in properly (sounds like you have done this).
Hot weather tips… lots of factor 50. Do you have water stops en-route?
Well done you for doing the walk… fingers crossed for you 😀
Thank you so much! Yes blisters are one of my biggest fears, compeed will be a must! Not heard of zinc oxide tape so will look into this.
There should be lots of water stops - it’s an organised walk with the University of Sheffield called the Big Walk so think they’ve got that covered :)
Thank you, really appreciate your kind words!
Basically tape up the areas of your feet prone to blisters with zinc oxide tape. Make sure you don’t cut circulation and maybe try this on one of your practice walks first.
A snack an hour. Fruit or sweets. Just make sure you eat something every hour. I like chocolate raisins or wine gums. In hot weather I always take some nice apples like pink ladies or jazz because they are so juicy it's almost like having a drink.
Sitting down is the enemy. I find it so much easier to stay on my feet all day than have to convince myself to stand back up after having a rest. You won't believe how far you can walk without a rest.
Other than that it's the old mantra "one foot in front of the other".
Good luck OP!
Thank you so much!! I absolutely love chocolate raisins, my only worry is they’d melt! Maybe if I eat them early on. And totally agree with the sitting down, mentally I think that can be way worse!
Walking pole can take the strain off downhills towards the end.
Make sure your nails are all cut short.
Don't wear any new kit.
Plan a water refill if possible - hard to carry enough on a hot day.
Thank you so much!! Very tempted by the walking poles
enjoy your day
I LOVE THIS thank you!!
I've been doing multi-day hikes for a few years now, covering 20 miles a day generally and have spent years collecting info I've learned and what I've found off the internet and books, so here's what I've found!
Invest in some Bridgedale or Darn Tough MERINO socks - 2 pairs ideally so you can swap them out (I really like DT's light hiker micro crew). They're pricey at around £20 a pair, but they'll last you for years (I've some from 6 years ago without any holes even having been used daily for bar work, gardening work and multi-day hikes). After switching to these, I've never gotten a blister again!
Food wise, I'm veggie and have to avoid sugary foods for my teeth, but Nairns rough oatcakes have been a staple for years! Combine with some hard cheese (parmesan works well as it doesn't "sweat" as much, or babybells), peanut butter or fruit to make it a little less dry! Tortilla wraps are really good for easy energy! Dark chocolate melts a bit slower than milk and will give you a slight caffeine hit (approx 50g dark choc is the same as a weak coffee). Trail mix is also a staple, and I really like kohinoor dried Indian snacks (khatta meetha or masala moong are my faves, lots of calories and protein!).
Clothing, you'll want lightweight layers - a running top layered with a v lightweight longsleeved shirt and a backup warm layer in case it gets cold. Definitely take a rain jacket if you aren't ok with being wet.
Other hiking tips that I'd give are to practise good posture (straight back, relaxed shoulders), tread with light footsteps (it will keep your feet from aching as much and saves your joints some strain), listen to your aches and learn what is a "safe" pain and what means something needs to change (this will be very personal, but for me I know I have certain pains that come and go without any issue and others that are related to a previous problem that could lead to serious injury - generally if it's a slight, dull ache it's probably ok, but if it's a new sharper/acute pain that has arrived quickly then something's not right.) If you're wearing a backpack, learn how to adjust it properly! (70-80% of weight should be supported on the hip belt, the rest on shoulders). Do some stretches first, though I honestly don't do this so I can't offer advice. If you know yoga, some of those poses are supposed to be great!
This is all so helpful, thank you so much for taking the time to type this all for me! Will definitely look into the DT socks - I’ve used Bridgedale before and always found them okay but not heard of Darn Tough! Love the ideas for snacks, and I need to get a long sleeve lightweight top I think. Thank you :)
Good things already mentioned. But a couple I’d add is small first aid kit with KT tape to keep you and your feet in order, and ibuprofen.
Can’t believe I didn’t think of this, I even used to be a Scout! Going on the list, thank you :)
What I would do is contact the organisers and find out exactly what is being provided. There is no point carrying 4 litres of water with you if there is going to be 3 refuel stops. Same goes for food. Extra weight really adds up, especially if you're not used to it.
I've done long organised walks before and there has been refresh stations with plenty of water and snacks. So definitely double check.
I would aim to be drinking about 4 litres for the distance, but it also depends on how strenuous it is. Check the route beforehand to see how hilly it'll be. If you've done plenty of other walking, you'll know how much you need to drink.
Electrolyte/sodium tablets or sachets are really good to chuck in your bottle. Don't need them all the time but take one or two with you to keep you perked up. Maybe one half way and one at the end.
I'd look to be eating a snack each hour. Probably about 300 calories each time to keep the energy up. People like to take bags of sweets to snack on, but personally I try to avoid overly sugary snacks as they just make me feel sluggish. I usually go for a mix of bananas, nuts, energy bars and/or something homemade. Again, you know your body so adjust as necessary.
Sounds like you're prepared with your boots, so I won't go on too much. But defo make sure you've got good socks too. Anything merino wool is amazing. I can't recommend bridgedale enough. Millets/blacks often have deals on too, so worth a look in a store.
Thank you so much for your reply! Yes I’ve just been checking over the route and there are plenty of refresh stops I believe so I’m not going to overload myself with water, so I can keep the weight down :) and I agree with overly sweet snacks, I’m a bit of a baker so might make some flapjacks or something that can be high energy
Awesome! Sounds like you've got the right mindset for it too, which is great.
Yes! Flapjacks are perfect, they're my go to when I make something for a walk. Anything with oats, seeds and nuts is a good shout.
I hope so! I’m a bit nervous but know it’ll be fine. Thanks so much for your kind words :)
You're welcome, good luck! Happy to help, let me know if you have any questions
Just done 18 miles in the Lakes on a hot day. Start as early as you can! Others have mentioned all the essentials like sunscreen and water. I took lots of snacks like flapjack to keep my energy levels up.
Ooh, which route did you do? I’m looking to explore the Lakes a bit more this year! I’ve seen some lovely wild swimming spots that I’d like to do
I was doing the Keswick Three Peaks Challenge at the Mountain Festival - Catbells, Walla Crag, Latrigg
Ooh I will add this to the list!
Tbh the 8 peaks looks better - Latrigg isn’t joined up to the other two.
I would recommend a filter bottle if your walking near water sources saves you carrying litres of water. Hiking poles to help take the weight off your legs especially with a heavy bag. I would get energy gels as you can eat them when walking I use high5 also electrolytes to replenish your salts. Sun cream and possibly a sun hat.
Thank you so much for your tips! Gel packs definitely seem to be the way to go
Lycra shorts and baseline. Prevention of chafe
I’ve got myself some double layer shorts with Lycra underlay so hopefully no chafe 🤞
Sorry, meant to type Vaseline A generous handful between the thighs works wonders
Don’t worry I knew what you meant :) thank you so much!
Jelly babies
I will always welcome an excuse to have jelly babies! Thanks!
If you use a water filter, you don’t have to carry as much water provided you’re going to be near the right kind of streams.
I have a baseball cap with a neck skirt at the back. It’s a very effective way of keeping the sun off you but I also use the skirt as a sweat towel, I just take the cap off and soak up sweat in it. Then I dip it in a stream and rinse the sweat out putting the cap on my head wet keeps me cool for about 45 minutes in the hot sun before it dries out again. Every time I pass a stream I dunk my cap and it can keep me much cooler on a very hot day. It sounds weird but trust me it really works.
Carry as little as possible in a small a bag as possible. The more back open to the air the better.
I like to bring a vest with wide shoulder straps and I swapped between my T-shirt and the vest as I’m walking so the sweaty garment can dry hanging off my bag whilst I wear the other one.
20 miles is not that far, if you have a choice, it’s best to start very early in the morning. You can bang it out before it gets hot.
Thank you so much! The wet hat does actually sound like it would really work to keep you cool. Yes, I am aiming to carry as little as possible - I know I’m an overpacker so need to make sure that I pace myself 😂 no choice with start time unfortunately though as it’s an organised event!
The hat is one if these: https://www.wowcamping.co.uk/productDetail/craghoppers-nosilife-desert-hat-ii-black-pepper/
You can stash the neck cover bit inside the top of the cap, so you don’t always look silly wearing it😅
Oh that’s so handy, thank you! Yes a bit of a fashion statement 😂 though if it works then I don’t mind!!
Lots of good advice here... I tend to wait for hot spots on my feet before using zinc oxide tape so I know where to put it.
In general, remember a small problem is easier to deal with than a big problem.
Thank you so much :) zinc oxide tape keeps coming up so will deffo be investing in some!
Wide brim hat.
My mum said the same! Thank you :)
Jelly babies or haribo. Make sure it's not low sugar.
Haha I like the way you think! Thank you :)
Electrolytes… I used to rubbish this stuff off till I’d tried it. It’s like water+ for rehydration, you can actually feel it doing some ‘goodness’ in your system.
Yes the consensus seems to be that these are really good! Will deffo be taking some, thank you :)
Compeed - I've tried loads of other blister plasters and none of them work nearly as well as compeed. The very moment you start to feel a hot spot it's important you stop, get your shoes off and get a blister plaster on it. Make sure the area is clean and dry before you cover it, and if the compeed is staying in place don't be tempted to pull it off to have a look; they work better if they are left alone.
Same goes for any other niggle or pain you have: deal with it before it becomes a problem.
Clipping toe nails is a must.
Walking poles - used correctly they can take a surprising amount of the workload off of your feet. Take the time to learn how to use them and (very important) practice with them. I walked with a group including someone who hadn't bothered to learn how to use poles and had them set way too long for her so she wasn't really doing more than just tapping rocks on either side of the path!
People are suggesting water bladders, they are great but personally I prefer to use bottles - try some walks with both and find which works for you.
Wear a hat
Thank you so much for all these suggestions! Compeed is definitely on the shopping list. And a good reminder to listen to my body and not just put up with something - actually do something about it!
Absolutely, if you wait til you're in pain you'll struggle to come back from that and you'll be miserable for the rest of the day.
Realised I wasn't completely sober when I wrote that list - reading it back I'm very impressed with drunk me!
One more thing, and this is something I learnt when the aforementioned idiot with the poles was complaining about knee pain climbing Snowdon: when you're walking up uneven hills notice if you have a leading leg, this being the one that you favour to step up with (I'm thinking occasions where the path is particularly rocky and almost like steps). You probably do, and if you're conscious of it you can aim to step up on alternate legs. This is quite a new thing for me and it's made such a difference
I am very impressed with drunk you - couldn’t tell you’d had a drink at all!!
I never thought about the leading leg thing but I will deffo take note on my practice walks now and see if I can start to modify now, so my body is used to it for the big day
My big tip is whenever you are near water, take the opportunity to take off your boots and socks and soak your feet in the cold water for ten minutes, dry, then put everything back on. Works wonders! Take a tiny towel in your bag to dry off feet.
I love this idea!! I love wild swimming anyway so the opportunity to enjoy rivers is the dream :)
Bring headphones. At some point you may be uncomfortable, not wanting to chat with people and needing some solo time/zone out/moral boost.
It really helps, fav music perks me up a bit from the mental fatigue towards the end.
This is such a good point - sometimes the socialising is just as tiring as the walk itself! I’ll have to make a playlist
Bag with a water bladder as it saves the battle having to reach around or take your bag off when you want to drink. Some of the energy gel packs are always good if you’re going long. A camera!
Ooh yes a bag with water bladder is on my shopping list! And I’ll look into gel packs. Thanks!
Part fill the bladder the day before and put it in the freezer. This will keep it cool - water bladders tend to be close to your back, so the water can get a bit warm.
For hot weather, it's worth using a water badder in your rucksack so you can sip often without having to take out a bottle. Most rucksacks have a special pouch to hold a bladder, and a little hole for the tube to pass through. You can get a suitable bladder from Decathlon, Go Outdoors, or Sports Direct (check their Karrimor stuff)
Fill the bladder with water and add electrolyte tablets to replenish the salts that you sweat out. Add a bit of cordial (but not too much) to make it taste nicer. But also carry a bottle of plain water too.
Try all this before the big day, so you can get familiar with the taste etc and find out if your body disagrees with the electrolyte tablets...
Wear a hat, and factor 50 suncream. Wear a long-sleeve t-shirt to cover your arms from the sun, in a light colour to keep you cooler.
This is really helpful, thank you so much! Yes I think I’m most worried about burning and dehydration as I normally drink a lot of water so great to know about the electrolyte tablets
Oooh is this the summit ones in Keswick?
No this is The Big Walk with the University of Sheffield :)
Good luck!! I'm doing a ten peak challenge on Saturday 😁
Oh wow! How many miles is that?
You can get something called moleskin tape. Use that on your hotspots before you start out.
What's the route you are doing? I love the peaks.
Thank you! Its just outside Sheffield, so will be starting near Wyming Brook, going through Hathersage and Grindleford, and back into the city :) I’m excited, haven’t been back to the area since uni so will be good to see it all again!
Water, dry pair of socks in case your feet get sweaty, treats you can eat on the move (jelly babies, jerky, trail mix, cereal bar etc)
Suncream / hat / sunglasses (and long sleeves if you burn easily)
Check the forecast the night before and again on the morning and pack accordingly
Don't burn your powder early, keep an easy pace up the first few slopes
If you are part of a big crowd take the time to chat and do photos etc for memories. Don't just get your head down and dash round.
If you have to do your own nav don't forget map and compass :)
Thank you so much! Great tips :) yes need to remember to pace myself - and definitely need to remember to just enjoy it and chat to people too
Get some hydration tablets (sis is a known brand) or other salt containing hydration thing, too much water without salts when sweating will just leave you needing to wee and still thirsty.
..also maybe take something just in case it's not a wee that you need 😂
Hahahah excellent point 😂 never heard of hydration tablets so this is really helpful, thank you!
A small battery pack, pee rag (instead of tp), bum bag is very handy for stowing/storing things on the move, poles are also great for long days - as a bonus they stop my hands from swelling in the heat by keeping them raised.
Haha never heard of a pee rag 😂 yes totally agree with the hands, I normally forget to keep them raised!
Here you go - https://www.amazon.co.uk/CIRCE-CARE-Pee-Cloth-BlackGalaxy/dp/B08LBXX9XF/
People make their own as well but I'm not much good at sewing 😂
I keep mine clipped on the outside of my bag
Haha this is great, thank you 😂 yes I’m not much of a seamstress, and feel weird asking my sister to sew me one 😂
Which charity walk is it?
My biggest tip is wearing SmartWool socks!
Which charity walk
Is it? My biggest tip is
Wearing SmartWool socks!
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It’s The Big Walk with the University of Sheffield, raising money for Motor Neurone Disease research :) thank you for the tip!
Trench cream is really good for wet feet, might not need it for 20 miles but take a look.
Might be worth running bits (downhills/flats) to make it a bit more interesting. We did a 34 mile one on Sunday with a tight cut-off of 10 hours and had to run a bit to make it, and it definitely made it go quicker and better a little bit more interesting.
Make sure you eat and drink even if you're not hungry/thirsty, you don't need loads, and you'll never keep up with the calories burnt, but it definitely helps. Also worth having a range of types of snacks, definitely sweet and savoury. If it's going to be hot/humid salty food and/or salt tablets will also help.
Wow, very impressive doing 34 miles and running some of it! I’m not sure I’m quite fit enough for that. Really good shout with the mix of snacks though, thank you!
Just imagine you're walking your dog. 2 dogs at 2 miles a day each minimum so 5 days walking max. No matter the weather. You'll be fine. Take a lightweight coat and a bar of chocolate. Enjoy.
Thank you so much :)
Take extra socks so you can stop and swap/let your feet dry. Should prevent blisters forming.
Beef Jerky is a great snack in hot weather cause it doesn't melt. Zip lock bag to hold rubbish.
Definitely take a hat.
Suncream and long sleeve t shirts to stop burning.
And obviously plenty of water, 3L. I also like to take a lucozade.