Training

Exercise regularly and maintain a healthy diet to help stay awake on the night. Avoid eating too many greasy or starchy foods, and eat plenty of fruits and vegetables. Approximately one hour before the walk, have a small carbohydrate based snack like toast, pasta or a banana to help keep you energized.

If you lead a busy life, and find the thought of fitting in time to train daunting, then why not try to incorporate some of these ideas into your daily life...

  • Walk to work, if possible
  • Recruit a work colleague to participate in the walk with you; this way you can walk and talk about work at the same time
  • Walk up or down staircases, instead of using the lift or escalator
  • Put on your favourite tunes, wack up the volume and sort your house work whilst exercising at the same time (Mrs Doubtfire style!)


Window-washing triceps circles Find some steps! Hoover lunges Biceps curls with a tin of beans

Window-washing triceps circles

Target: shoulders and triceps

Do ten circles to the right, then ten to the left. This is a great all-purpose cleaning motion, and the more you put into it, the more you get out of it. Do it while polishing furniture or cleaning the bath.

Find some steps!

Target: calves, thighs and buttocks

Step up and down some stairs and work those bum muscles. This will help prepare your muscles for any uphill parts to the route.

Hoover lunges

Target: upper back, legs and buttock muscles

Put some muscle into pushing the hoover forward as far as you can, then back again. The hoover will give you some good resistance if it's heavy enough, but make sure to move slowly enough to get a good stretch.

Biceps curls with a tin of beans

Target: triceps, biceps and shoulders

With a food tin in each hand, bend both your arms to 90 degree angles so the tins are level with your ears. Slowly extend your arms straight to hold the tins above your head. Repeat this process 15 times.


Please don't forget to make sure your walking shoes or trainers are well fitted and comfortable, try to break in new footwear before the night to avoid blisters. Always walk at your own pace; the walk is not a race.

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