Build up gradually
Start small. Do a few shorter walks, say 5-10 km, a couple of times a week. Then gradually up it by around 10-15% each week. Aim for longer walks (15-20 km) on the weekends.
Strengthen your core and legs
Chuck in some strength training. Think squats, lunges, and planks to beef up your legs, hips, and core.
Cross-train
Give your legs a break by mixing in some cycling or swimming. It's easier on the joints and keeps your cardio ticking along nicely.
Stretch and recover
Don't forget the stretches. Do dynamic ones before walking and static stretches after. Focus on tight spots like your calves, hamstrings, and hips. A foam roller could be your new best friend!
Wear the right gear
Kit yourself out with decent, worn-in walking shoes and some moisture-wicking socks. Make sure you've tested all your gear (clothes, hydration pack, etc.) during your training.
Hydration and nutrition
Drink plenty of water before, during, and after your walks. Bring a bottle or some electrolyte drinks for the longer treks. Practice munching on snacks like energy bars or fruit while you're walking.
Test the terrain
Try training on similar terrain to the actual 25km walk. If it's got hills, get some incline in during training.
Take rest days
Make sure you're taking rest days. Your muscles need time to recover.
Stay positive and have fun
Keep your head in the game. Mental stamina's just as crucial. Try mindfulness, get some tunes going, or better yet, have a chat with a mate while walking to stay motivated.
Let's get walking and talking!Walk for a Bloke