Fit african american woman wearing backpack nordic walking on coast. healthy lifestyle, exercising in nature.
For individuals training for long distance walking marathons and/or events, can focusing on building a walking foundation, then increasing mileage progressively help condition the body for overall readiness?
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Following a marathon training plan for mileage building and determining the proper hydration, nutrition, and gear for multi-day walks and treks is recommended. However, individuals must build back-to-back long days into their training sessions to assess any issues or problems resulting from walking long distances on back-to-back days.
Multi-Day Walks/Treks Training Schedule
Training to Walk a Marathon
All clothing, shoes, sunscreen, backpacks, etc., must be tested on the longer training days before the event.
Proper sports nutrition will prepare the body for endurance activity.
It is recommended to avoid products made for short distances and power sports as they can cause digestive problems when walking longer distances.
Planning begins by setting goals. Considerations include:
Individuals are recommended to:
Individuals will have found what works for them concerning shoes, boots, socks, etc., on the long training days to prevent blisters and injuries. It is recommended to try different strategies, which include:
The body was built for walking. Planning and training properly before taking a long-distance or multi-day walk will ensure a safe and enjoyable marathon.
De Sousa, J., Cheatham, C., & Wittbrodt, M. (2014). The effects of a moisture-wicking fabric shirt on the physiological and perceptual responses during acute exercise in the heat. Applied ergonomics, 45(6), 1447–1453. doi.org/10.1016/j.apergo.2014.04.006
Cuenca-Sánchez, M., Navas-Carrillo, D., & Orenes-Piñero, E. (2015). Controversies surrounding high-protein diet intake: satiating effect and kidney and bone health. Advances in nutrition (Bethesda, Md.), 6(3), 260–266. doi.org/10.3945/an.114.007716
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