I have put together a little guide to some of the kit that you might consider getting for yourself for walking. This kit will keep you safe, comfortable and performing at as high a level as possible.
When walking it is vital that you have the right kit.
Here is our list of must have items:-
Walking shoes, walking flexes foot to twice the angle of running this means that you need a shoe with a flexible sole. This will allow the correct heel to toe action.
As you will be landing on your heel it is vital that this area is cushioned. However the heel needs to be relatively low as a high heel will put stress on the tibialis anterior (the muscle that runs down the front of your leg) and may increase you risk of suffering with shin splints.
If you are unable to find waking shoes, running trainers are the next best choice, but try and avoid cross trainers as they have a very rigid sole that will not allow the correct foot action.
Here is our top tips on choosing the right shoes:-
– Look for a low supportive heel, bevelled to allow foot roll , which will allow you to maintain forward momentum and protect your shins.
– Flexible sole to allow heel to toe action
– Light weight and breathable
– Good fit (feet may swell by 1 whole shoe size during the event, so make sure that your shoes allow for this).
– Socks (good fit, not too tight)
– Wear in shoes
In terms of what to wear, there are no hard and fast rules but here are some ideas for you:-
– Dress comfortably
– Breathable clothing
– Not too tight
– Temperature will raise and fall, wear layers to combat this.
– Gore-tex is great, light weight and allows the body to breathe
– Bear in mind that it might rain
– As the Shine event is a night walk you may choose to wear a Hi Viz jacket or bib.
Hydration is vital during this event, and ensuring that you have water available is going to make the event more manageable.
We advise that you get yourself a decent sized sports water bottle that you can carry in your hand or a bag.
In terms of water here are the golden rules:-
– drink plenty of water in the days running up to the event, at least 2 Litres per day
– during the event rehydrate very 20 minutes, small regular drinking of water is much better than a massive drink as soon as you finish the event.
– Keep water intake high in the days after the event.
Heart Rate Monitor
Heart rate monitors can be used to measure exertion, they can be picked up relatively cheaply and look just like a watch. It does all the normal things a watch does but it also tells you your heart beat, and therefore how hard you are working.
They can be picked up for as little as £20 and are an awesome bit of kit for any endurance based event. If you do decide to get one drop me an e-mail and I will send you a guide on how to get the most out of your heart rate monitor.
Pedometers can be used at all levels, these great little bits of kit allow you to keep track of how many steps you have done in a period of time. They can be picked up on e-bay for as little as £2. They are great at allowing you to set new goals each day and trying to beat yesterdays step count.
Most sophisticated use GPS and cost a great deal more, but can track routes, speeds, distances and steps. If you are an I_Phoner like myself you can pick up some great apps that do this like Sprint GPS (best of all it if FREE)!
Stereos or I Pods can make a great companion, music can motivate and energise and distract. Use good judgement, low volume so you can hear what is going on around you. Many people find it useful to make a new playlist of inspiring songs to et them through the event!
I hope this has been useful to you!