A 40-kilometer walk is quite a feat, but make no mistake, 10- and 20-kilometer walks also require good preparation. Do not underestimate the distance, by any means. Walking in the dark also requires additional effort. Nevertheless, you'll definitely experience an unforgettable night and you'll receive a well-deserved medal in return. Share your best photos, including those of your training sessions, on Twitter, Facebook, and Instagram. #NvdV19
Be well prepared! We've put together a list of practical tips.
A 40-kilometer walk is and remains a tough challenge and requires proper preparation. It's wise to gradually let your body adjust to such efforts. This prevents injuries and allows for a more enjoyable walk. Make sure you complete two or three 20-kilometer walks in preparation.
- Good walking shoes are waterproof, have a firm grip, and are as light as possible.
- Also wear the right socks, made of breathable material and which don't have annoying seams.
- Wear walking shoes with a smooth design. Stiff shoes, like climbing boots, provide a lot of resistance and may cause injuries.
- Get good advice about foot care and the right shoes. Some people prefer walking boots with an open ankle, whereas others prefer a semi-high design. Don’t just consider the length of the shoes, but also their width. After all, feet usually swell a little when walking.
Listen to your body and, if necessary, take a breather. If you have doubts about your health and/or physical condition, always consult your doctor in advance!
Always start out slowly and allow your muscles to warm up. Once your muscles have become warm, increase your pace. Start your training by walking 5 to 7 kilometers and add 2 to 5 kilometers every fortnight. Create a personal training schedule.
When walking more intensively, it's important that you eat plenty, so you have enough energy to complete the trip. Eating an energy-rich snack during the trip will definitely provide a boost. It's also important to drink enough. The amount depends on the weather conditions (temperature and air humidity). Make sure you regularly take a sip of water!
If your aim is to improve your fitness levels, regularly start walking at a somewhat faster pace for a while and then return to your regular pace. If you do this often, you'll quickly notice your regular pace increasing. If you become tired while walking, don't stop, but simply walk at a slower pace for a while. Remember, music can help you set a certain walking pace.
Completing a trip with a fellow walker with a similar walking pace can be very pleasant. If you're walking with others, don't be tempted to walk faster than your preferred pace. In doing so, you'll start to notice difficulties after several kilometers and the risk of injury will increase.
When practicing, alternate between routes. For example, alternate between paved and unpaved roads and flat and hilly surroundings, or choose a different province altogether. As long, straight stretches often don't seem to end, winding roads may also offer variety.
Listen to your body and determine your own walking pace. Take plenty of breaks and don't sit on the cold ground. This'll cool down your muscles and they'll become stiff. If you feel like your legs are getting heavy, take the time to stretch your leg muscles. This provides your muscles with some relief.
- Wear pliable and comfortable clothing that doesn't absorb moisture and is made of breathable material.
- Don't wear cotton or wool. Wear different layers, so you can easily adjust your outfit in case of temperature fluctuations. A hoodie, fleece sweater, and a waterproof, breathable jacket are ideal.
- In the event of (imminent) bad weather, bring additional clothing and a pair of dry socks.
- A poncho is recommended for the rain. Wear a spacious poncho with plenty of room for a backpack.
- Umbrellas aren't ideal because they may obstruct or hurt other walkers.
- If preferred, wear a cap. In warm weather, regularly wet the cap to keep cool. In rainy conditions, headgear ensures that your body doesn't cool down too quickly.